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Prunes vs. Juice — In-Depth Nutrition Comparison

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Differences between prunes and juice

  • Prunes are higher in vitamin K, copper, fiber, potassium, and vitamin A; however, juice is richer in vitamin B1, vitamin B6, vitamin B3, vitamin B2, and vitamin C.
  • Prunes' daily need coverage for vitamin K is 50% higher.
  • Prunes have 36 times more fiber than juice. While prunes have 7.1g of fiber, juice has only 0.2g.
  • Prunes have a lower glycemic index (29) than juice (50).

The food types used in this comparison are Plums, dried (prunes), uncooked and Beverages, Orange juice drink.

Infographic

Prunes vs Juice 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
9
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%
Juice
0
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 2.1% 0.6% 3.7% 4.1% 6% 0.55% 1.7% 0.26% 0.91% 0%
Contains more MagnesiumMagnesium +1266.7%
Contains more CalciumCalcium +2050%
Contains more PotassiumPotassium +1642.9%
Contains more IronIron +745.5%
Contains more CopperCopper +1461.1%
Contains more ZincZinc +2100%
Contains more PhosphorusPhosphorus +1625%
Contains more ManganeseManganese +4171.4%
Contains more SeleniumSelenium +∞%
~equal in Sodium ~2mg

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
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 2% 13% 8.6% 0% 13% 43% 35% 25% 47% 0% 149% 3% 5.5%
Juice
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 50% 0.67% 0.4% 0% 95% 99% 94% 3.6% 115% 0% 0% 3% 0%
Contains more Vitamin AVitamin A +1850%
Contains more Vitamin EVitamin E +2050%
Contains more Vitamin B5Vitamin B5 +603.3%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +2400%
Contains more Vitamin B1Vitamin B1 +645.1%
Contains more Vitamin B2Vitamin B2 +131.2%
Contains more Vitamin B3Vitamin B3 +165.7%
Contains more Vitamin B6Vitamin B6 +143.9%
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg
~equal in Folate ~4µg

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
Juice
1
13% 86%
Protein: 0.2 g
Fats: 0 g
Carbs: 13.41 g
Water: 86.2 g
Other: 0.19 g
Contains more ProteinProtein +990%
Contains more FatsFats +∞%
Contains more CarbsCarbs +376.4%
Contains more OtherOther +1289.5%
Contains more WaterWater +178.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Prunes
2
43% 26% 31%
Saturated fat: Sat. Fat 0.088 g
Monounsaturated fat: Mono. Fat 0.053 g
Polyunsaturated fat: Poly. Fat 0.062 g
Juice
1
50% 50%
Saturated fat: Sat. Fat 0 g
Monounsaturated fat: Mono. Fat 0.01 g
Polyunsaturated fat: Poly. Fat 0.01 g
Contains more Mono. FatMonounsaturated fat +430%
Contains more Poly. FatPolyunsaturated fat +520%
Contains less Sat. FatSaturated fat -100%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Prunes Juice DV% diff.
Vitamin K 59.5µg 0µg 50%
Copper 0.281mg 0.018mg 29%
Fiber 7.1g 0.2g 28%
Vitamin B1 0.051mg 0.38mg 27%
Vitamin B6 0.205mg 0.5mg 23%
Potassium 732mg 42mg 20%
Vitamin B3 1.882mg 5mg 19%
Vitamin B2 0.186mg 0.43mg 19%
Carbs 63.88g 13.41g 17%
Fructose 12.45g 16%
Vitamin C 0.6mg 15mg 16%
Manganese 0.299mg 0.007mg 13%
Iron 0.93mg 0.11mg 10%
Calories 240kcal 54kcal 9%
Phosphorus 69mg 4mg 9%
Magnesium 41mg 3mg 9%
Vitamin B5 0.422mg 0.06mg 7%
Calcium 43mg 2mg 4%
Zinc 0.44mg 0.02mg 4%
Vitamin A 39µg 2µg 4%
Protein 2.18g 0.2g 4%
Vitamin E 0.43mg 0.02mg 3%
Starch 5.11g 2%
Choline 10.1mg 2%
Fats 0.38g 0g 1%
Selenium 0.3µg 0µg 1%
Net carbs 56.78g 13.21g N/A
Sugar 38.13g 9.36g N/A
Sodium 2mg 2mg 0%
Folate 4µg 4µg 0%
Saturated fat 0.088g 0g 0%
Monounsaturated fat 0.053g 0.01g 0%
Polyunsaturated fat 0.062g 0.01g 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 Juice
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
35%
Juice
Minerals Daily Need Coverage Score
32%
Prunes
2%
Juice

Comparison summary

Which food is richer in minerals?
Prunes
Prunes is relatively richer in minerals
Which food is lower in glycemic index?
Prunes
Prunes is lower in glycemic index (difference - 21)
Which food is lower in Sugar?
Juice
Juice is lower in Sugar (difference - 28.77g)
Which food is lower in Saturated fat?
Juice
Juice is lower in Saturated fat (difference - 0.088g)
Which food is cheaper?
Juice
Juice is cheaper (difference - $2)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (2 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Juice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169044/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.