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Prunes vs. Java plum — In-Depth Nutrition Comparison

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What are the main differences between prunes and java plum?

  • Prunes are richer in potassium, vitamin B2, vitamin B6, vitamin B3, iron, phosphorus, and magnesium, yet java plum is richer in vitamin C.
  • Prunes' daily need coverage for potassium is 19% higher.
  • Prunes have 16 times more vitamin B2 than java plum. Prunes have 0.186mg of vitamin B2, while java plum has 0.012mg.

We used Plums, dried (prunes), uncooked and Java-plum, (jambolan), raw types in this comparison.

Infographic

Prunes vs Java plum infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Prunes
10
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 29% 13% 65% 35% 94% 12% 30% 0.26% 39% 1.6%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 11% 5.7% 7% 7.1% 0% 0% 7.3% 1.8% 0% 0%
Contains more MagnesiumMagnesium +173.3%
Contains more CalciumCalcium +126.3%
Contains more PotassiumPotassium +826.6%
Contains more IronIron +389.5%
Contains more CopperCopper +∞%
Contains more ZincZinc +∞%
Contains more PhosphorusPhosphorus +305.9%
Contains less SodiumSodium -85.7%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +∞%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Prunes
10
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 2% 13% 8.6% 0% 13% 43% 35% 25% 47% 0% 149% 3% 5.5%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 48% 0% 0% 0% 1.5% 2.8% 4.9% 0% 8.8% 0% 0% 0% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +750%
Contains more Vitamin B2Vitamin B2 +1450%
Contains more Vitamin B3Vitamin B3 +623.8%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +439.5%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +2283.3%
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Prunes
4
2% 64% 31% 3%
Protein: 2.18 g
Fats: 0.38 g
Carbs: 63.88 g
Water: 30.92 g
Other: 2.64 g
16% 83%
Protein: 0.72 g
Fats: 0.23 g
Carbs: 15.56 g
Water: 83.13 g
Other: 0.36 g
Contains more ProteinProtein +202.8%
Contains more FatsFats +65.2%
Contains more CarbsCarbs +310.5%
Contains more OtherOther +633.3%
Contains more WaterWater +168.9%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Prunes Java plum
Rich in minerals ok
Lower in Sodium ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Prunes Java plum DV% diff.
Vitamin K 59.5µg 50%
Copper 0.281mg 31%
Fiber 7.1g 28%
Potassium 732mg 79mg 19%
Fructose 12.45g 16%
Carbs 63.88g 15.56g 16%
Vitamin C 0.6mg 14.3mg 15%
Vitamin B6 0.205mg 0.038mg 13%
Vitamin B2 0.186mg 0.012mg 13%
Manganese 0.299mg 13%
Vitamin B3 1.882mg 0.26mg 10%
Calories 240kcal 60kcal 9%
Iron 0.93mg 0.19mg 9%
Vitamin B5 0.422mg 8%
Phosphorus 69mg 17mg 7%
Magnesium 41mg 15mg 6%
Vitamin B1 0.051mg 0.006mg 4%
Vitamin A 39µg 0µg 4%
Zinc 0.44mg 4%
Vitamin E 0.43mg 3%
Protein 2.18g 0.72g 3%
Starch 5.11g 2%
Choline 10.1mg 2%
Calcium 43mg 19mg 2%
Folate 4µg 1%
Selenium 0.3µg 1%
Sodium 2mg 14mg 1%
Fats 0.38g 0.23g 0%
Net carbs 56.78g 15.56g N/A
Sugar 38.13g N/A
Saturated fat 0.088g 0%
Monounsaturated fat 0.053g 0%
Polyunsaturated fat 0.062g 0%
Tryptophan 0.025mg 0%
Threonine 0.049mg 0%
Isoleucine 0.041mg 0%
Leucine 0.066mg 0%
Lysine 0.05mg 0%
Methionine 0.016mg 0%
Phenylalanine 0.052mg 0%
Valine 0.056mg 0%
Histidine 0.027mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Prunes Java plum
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
26%
Prunes
5%
Java plum
Minerals Daily Need Coverage Score
32%
Prunes
4%
Java plum

Comparison summary

Which food is richer in minerals?
Prunes
Prunes is relatively richer in minerals
Which food contains less Sodium?
Prunes
Prunes contains less Sodium (difference - 12mg)
Which food is richer in vitamins?
Prunes
Prunes is relatively richer in vitamins
Which food is lower in Sugar?
Java plum
Java plum is lower in Sugar (difference - 38.13g)
Which food is lower in Saturated fat?
Java plum
Java plum is lower in Saturated fat (difference - 0.088g)
Which food is lower in glycemic index?
Java plum
Java plum is lower in glycemic index (difference - 29)
Which food is cheaper?
Java plum
Java plum is cheaper (difference - $2)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Prunes - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168162/nutrients
  2. Java plum - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168150/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.