Foodstruct Advanced Nutrition Search | Diet Analysis | Glycemic index chart | Insulin index chart | Blog

Prune vs Kiwifruit - In-Depth Nutrition Comparison

Compare

How are Prune and Kiwifruit different?

  • Prune 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.
  • Prune contains 7 times more Vitamin B2 than Kiwifruit. While Prune 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

Prune vs Kiwifruit 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" chart below show how much of the daily needs can be covered by 300 grams of the food
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%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 13% 35% 30% 30% 65% 1% 12% 94%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 11% 12% 13% 15% 28% 1% 4% 44%
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%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Prune
7
:
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 47% 9% 0% 2% 13% 43% 36% 26% 48% 3% 0% 149%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 6% 30% 0% 309% 7% 6% 7% 11% 15% 19% 0% 101%
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%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Prune Kiwifruit
Lower in Sodium ok
Lower in glycemic index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Prune Kiwifruit Opinion
Net carbs 56.78g 11.66g Prune
Protein 2.18g 1.14g Prune
Fats 0.38g 0.52g Kiwifruit
Carbs 63.88g 14.66g Prune
Calories 240kcal 61kcal Prune
Starch 5.11g 0g Prune
Fructose 12.45g 4.35g Prune
Sugar 38.13g 8.99g Kiwifruit
Fiber 7.1g 3g Prune
Calcium 43mg 34mg Prune
Iron 0.93mg 0.31mg Prune
Magnesium 41mg 17mg Prune
Phosphorus 69mg 34mg Prune
Potassium 732mg 312mg Prune
Sodium 2mg 3mg Prune
Zinc 0.44mg 0.14mg Prune
Copper 0.281mg 0.13mg Prune
Vitamin A 781IU 87IU Prune
Vitamin E 0.43mg 1.46mg Kiwifruit
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0.6mg 92.7mg Kiwifruit
Vitamin B1 0.051mg 0.027mg Prune
Vitamin B2 0.186mg 0.025mg Prune
Vitamin B3 1.882mg 0.341mg Prune
Vitamin B5 0.422mg 0.183mg Prune
Vitamin B6 0.205mg 0.063mg Prune
Folate 4µg 25µg Kiwifruit
Vitamin B12 0µg 0µg
Vitamin K 59.5µg 40.3µg Prune
Tryptophan 0.025mg 0.015mg Prune
Threonine 0.049mg 0.047mg Prune
Isoleucine 0.041mg 0.051mg Kiwifruit
Leucine 0.066mg 0.066mg
Lysine 0.05mg 0.061mg Kiwifruit
Methionine 0.016mg 0.024mg Kiwifruit
Phenylalanine 0.052mg 0.044mg Prune
Valine 0.056mg 0.057mg Kiwifruit
Histidine 0.027mg 0.027mg
Cholesterol 0mg 0mg
Trans Fat g 0g Prune
Saturated Fat 0.088g 0.029g Kiwifruit
Monounsaturated Fat 0.053g 0.047g Prune
Polyunsaturated fat 0.062g 0.287g Kiwifruit

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Prune Kiwifruit
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

People also compare

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
31
Prune
42
Kiwifruit
Mineral Summary Score
35
Prune
15
Kiwifruit

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
13%
Prune
7%
Kiwifruit
Carbohydrates
64%
Prune
15%
Kiwifruit
Fats
2%
Prune
2%
Kiwifruit

Comparison summary

Which food contains less Sodium?
Prune
Prune contains less Sodium (difference - 1mg)
Which food is lower in glycemic index?
Prune
Prune is lower in glycemic index (difference - 29)
Which food is richer in minerals?
Prune
Prune is relatively richer in minerals
Which food is richer in vitamins?
Prune
Prune is relatively richer in vitamins
Which food is lower in Sugar?
Kiwifruit
Kiwifruit is lower in Sugar (difference - 29.14g)
Which food is lower in Saturated Fat?
Kiwifruit
Kiwifruit is lower in Saturated Fat (difference - 0.059g)
Which food is cheaper?
Kiwifruit
Kiwifruit is cheaper (difference - $1.5)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Prune - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168162/nutrients
  2. Kiwifruit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168153/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.