Prunes vs. Kiwifruit — In-Depth Nutrition Comparison

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How are Prunes and Kiwifruit different?

Prunes is higher in Copper, Fiber, Vitamin K, Vitamin B2, Potassium, Vitamin B6, Vitamin B3, Manganese, and Iron, however, Kiwifruit is richer in Vitamin C.
Daily need coverage for Vitamin C from Kiwifruit is 102% higher.
Prunes contains 7 times more Vitamin B2 than Kiwifruit. While Prunes contains 0.186mg of Vitamin B2, Kiwifruit contains only 0.025mg.

Plums, dried (prunes), uncooked and Kiwifruit, green, raw are the varieties used in this article.

Infographic

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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

Kiwifruit

Contains more Calcium +26.5%

Contains more Iron +200%

Contains more Magnesium +141.2%

Contains more Phosphorus +102.9%

Contains more Potassium +134.6%

Contains less Sodium -33.3%

Contains more Zinc +214.3%

Contains more Copper +116.2%

Contains more Manganese +205.1%

Contains more Selenium +50%

Prunes

Kiwifruit

Contains more Calcium +26.5%

Contains more Iron +200%

Contains more Magnesium +141.2%

Contains more Phosphorus +102.9%

Contains more Potassium +134.6%

Contains less Sodium -33.3%

Contains more Zinc +214.3%

Contains more Copper +116.2%

Contains more Manganese +205.1%

Contains more Selenium +50%

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

Kiwifruit

Contains more Vitamin A +797.7%

Contains more Vitamin B1 +88.9%

Contains more Vitamin B2 +644%

Contains more Vitamin B3 +451.9%

Contains more Vitamin B5 +130.6%

Contains more Vitamin B6 +225.4%

Contains more Vitamin K +47.6%

Contains more Vitamin E +239.5%

Contains more Vitamin C +15350%

Contains more Folate +525%

Prunes

Kiwifruit

Contains more Vitamin A +797.7%

Contains more Vitamin B1 +88.9%

Contains more Vitamin B2 +644%

Contains more Vitamin B3 +451.9%

Contains more Vitamin B5 +130.6%

Contains more Vitamin B6 +225.4%

Contains more Vitamin K +47.6%

Contains more Vitamin E +239.5%

Contains more Vitamin C +15350%

Contains more Folate +525%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison

Prunes

Kiwifruit

Contains more Protein +91.2%

Contains more Carbs +335.7%

Contains more Other +332.8%

Contains more Fats +36.8%

Contains more Water +168.7%

Prunes

Protein: 2.18 g

Fats: 0.38 g

Carbs: 63.88 g

Water: 30.92 g

Other: 2.64 g

Kiwifruit

Protein: 1.14 g

Fats: 0.52 g

Carbs: 14.66 g

Water: 83.07 g

Other: 0.61 g

Contains more Protein +91.2%

Contains more Carbs +335.7%

Contains more Other +332.8%

Contains more Fats +36.8%

Contains more Water +168.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison

Prunes

Kiwifruit

Contains more Monounsaturated Fat +12.8%

Contains less Saturated Fat -67%

Contains more Polyunsaturated fat +362.9%

Prunes

Saturated Fat: 0.088 g

Monounsaturated Fat: 0.053 g

Polyunsaturated fat: 0.062 g

Kiwifruit

Saturated Fat: 0.029 g

Monounsaturated Fat: 0.047 g

Polyunsaturated fat: 0.287 g

Contains more Monounsaturated Fat +12.8%

Contains less Saturated Fat -67%

Contains more Polyunsaturated fat +362.9%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison

Prunes

Kiwifruit

Contains more Starch +∞%

Contains more Glucose +519.5%

Contains more Fructose +186.2%

Contains more Maltose +216.7%

Contains more Galactose +∞%

Equal in Sucrose - 0.15

Prunes

Starch: 5.11 g

Sucrose: 0.15 g

Glucose: 25.46 g

Fructose: 12.45 g

Lactose: 0 g

Maltose: 0.06 g

Galactose: 0 g

Kiwifruit

Starch: 0 g

Sucrose: 0.15 g

Glucose: 4.11 g

Fructose: 4.35 g

Lactose: 0 g

Maltose: 0.19 g

Galactose: 0.17 g

Contains more Starch +∞%

Contains more Glucose +519.5%

Contains more Fructose +186.2%

Contains more Maltose +216.7%

Contains more Galactose +∞%

Equal in Sucrose - 0.15

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.


Lower in Sodium
Lower in Glycemic Index
Rich in minerals
Rich in vitamins
Lower in Sugar
Lower in Saturated Fat
Lower in price
Lower in Cholesterol	Equal

All nutrients comparison - raw data values

Nutrient			Opinion
Net carbs	56.78g	11.66g
Protein	2.18g	1.14g
Fats	0.38g	0.52g
Carbs	63.88g	14.66g
Calories	240kcal	61kcal
Starch	5.11g	0g
Fructose	12.45g	4.35g
Sugar	38.13g	8.99g
Fiber	7.1g	3g
Calcium	43mg	34mg
Iron	0.93mg	0.31mg
Magnesium	41mg	17mg
Phosphorus	69mg	34mg
Potassium	732mg	312mg
Sodium	2mg	3mg
Zinc	0.44mg	0.14mg
Copper	0.281mg	0.13mg
Manganese	0.299mg	0.098mg
Selenium	0.3µg	0.2µg
Vitamin A	781IU	87IU
Vitamin A RAE	39µg	4µg
Vitamin E	0.43mg	1.46mg
Vitamin C	0.6mg	92.7mg
Vitamin B1	0.051mg	0.027mg
Vitamin B2	0.186mg	0.025mg
Vitamin B3	1.882mg	0.341mg
Vitamin B5	0.422mg	0.183mg
Vitamin B6	0.205mg	0.063mg
Folate	4µg	25µg
Vitamin K	59.5µg	40.3µg
Tryptophan	0.025mg	0.015mg
Threonine	0.049mg	0.047mg
Isoleucine	0.041mg	0.051mg
Leucine	0.066mg	0.066mg
Lysine	0.05mg	0.061mg
Methionine	0.016mg	0.024mg
Phenylalanine	0.052mg	0.044mg
Valine	0.056mg	0.057mg
Histidine	0.027mg	0.027mg
Saturated Fat	0.088g	0.029g
Monounsaturated Fat	0.053g	0.047g
Polyunsaturated fat	0.062g	0.287g

Which food is preferable for your diet?

Low Fats diet

Low Carbs diet

Low Calories diet

Low Glycemic Index diet

is better in case of low diet


Low Fats diet
Low Carbs diet
Low Calories diet
Low Glycemic Index diet

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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

31%

42%

Minerals Daily Need Coverage Score

32%

14%

Comparison summary

Which food contains less Sodium?

Prunes contains less Sodium (difference - 1mg)

Which food is lower in glycemic index?

Prunes is lower in glycemic index (difference - 29)

Which food is richer in minerals?

Prunes is relatively richer in minerals

Which food is richer in vitamins?

Prunes is relatively richer in vitamins

Which food is lower in Sugar?

Kiwifruit is lower in Sugar (difference - 29.14g)

Which food is lower in Saturated Fat?

Kiwifruit is lower in Saturated Fat (difference - 0.059g)

Which food is cheaper?

Kiwifruit is cheaper (difference - $1.5)

Which food contains less Cholesterol?

The foods are relatively equal in Cholesterol (0 mg)

Prunes vs. Kiwifruit — In-Depth Nutrition Comparison

How are Prunes and Kiwifruit different?

Infographic

Mineral Comparison

Vitamin Comparison

Macronutrient Comparison

Fat Type Comparison

Carbohydrate type comparison

Comparison summary table

All nutrients comparison - raw data values

Which food is preferable for your diet?

People also compare

Vitamins & Minerals Daily Need Coverage Score

Comparison summary

References