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Prune vs Kumquat - In-Depth Nutrition Comparison

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Significant differences between Prune and Kumquat

  • Prune has more Copper, Potassium, Vitamin B6, Vitamin B3, Vitamin B2, Phosphorus, and Manganese, however Kumquat is richer in Vitamin K, and Vitamin C.
  • Prune covers your daily Vitamin K needs 50% more than Kumquat.
  • Kumquat has 6 times less Vitamin B6 than Prune. Prune has 0.205mg of Vitamin B6, while Kumquat has 0.036mg.

Specific food types used in this comparison are Plums, dried (prunes), uncooked and Kumquats, raw.

Infographic

Prune vs Kumquat 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
Prune
7
:
Contains more Potassium +293.5%
Contains more Magnesium +105%
Contains more Copper +195.8%
Contains more Zinc +158.8%
Contains more Phosphorus +263.2%
Contains less Sodium -80%
Contains more Calcium +44.2%
Equal in Iron - 0.86
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 35% 13% 65% 30% 94% 12% 30% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 33% 19% 17% 15% 32% 5% 9% 2%
Contains more Potassium +293.5%
Contains more Magnesium +105%
Contains more Copper +195.8%
Contains more Zinc +158.8%
Contains more Phosphorus +263.2%
Contains less Sodium -80%
Contains more Calcium +44.2%
Equal in Iron - 0.86

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
8
:
Contains more Vitamin A +169.3%
Contains more Vitamin E +186.7%
Contains more Vitamin B1 +37.8%
Contains more Vitamin B2 +106.7%
Contains more Vitamin B3 +338.7%
Contains more Vitamin B5 +102.9%
Contains more Vitamin B6 +469.4%
Contains more Vitamin K +∞%
Contains more Vitamin C +7216.7%
Contains more Folate +325%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 2% 47% 9% 0% 13% 43% 36% 26% 48% 0% 149% 3%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 147% 18% 3% 0% 10% 21% 9% 13% 9% 0% 0% 13%
Contains more Vitamin A +169.3%
Contains more Vitamin E +186.7%
Contains more Vitamin B1 +37.8%
Contains more Vitamin B2 +106.7%
Contains more Vitamin B3 +338.7%
Contains more Vitamin B5 +102.9%
Contains more Vitamin B6 +469.4%
Contains more Vitamin K +∞%
Contains more Vitamin C +7216.7%
Contains more Folate +325%

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 Kumquat
Lower in Sodium ok
Lower in Saturated Fat ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar ok
Lower in glycemic index ok
Lower in price ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Prune Kumquat Opinion
Calories 240kcal 71kcal Prune
Protein 2.18g 1.88g Prune
Fats 0.38g 0.86g Kumquat
Vitamin C 0.6mg 43.9mg Kumquat
Net carbs 56.78g 9.4g Prune
Carbs 63.88g 15.9g Prune
Cholesterol 0mg 0mg
Vitamin D 0IU 0IU
Iron 0.93mg 0.86mg Prune
Calcium 43mg 62mg Kumquat
Potassium 732mg 186mg Prune
Magnesium 41mg 20mg Prune
Sugar 38.13g 9.36g Kumquat
Fiber 7.1g 6.5g Prune
Copper 0.281mg 0.095mg Prune
Zinc 0.44mg 0.17mg Prune
Starch 5.11g g Prune
Phosphorus 69mg 19mg Prune
Sodium 2mg 10mg Prune
Vitamin A 781IU 290IU Prune
Vitamin E 0.43mg 0.15mg Prune
Vitamin D 0µg 0µg
Vitamin B1 0.051mg 0.037mg Prune
Vitamin B2 0.186mg 0.09mg Prune
Vitamin B3 1.882mg 0.429mg Prune
Vitamin B5 0.422mg 0.208mg Prune
Vitamin B6 0.205mg 0.036mg Prune
Vitamin B12 0µg 0µg
Vitamin K 59.5µg 0µg Prune
Folate 4µg 17µg Kumquat
Trans Fat g 0g Prune
Saturated Fat 0.088g 0.103g Prune
Monounsaturated Fat 0.053g 0.154g Kumquat
Polyunsaturated fat 0.062g 0.171g Kumquat
Tryptophan 0.025mg mg Prune
Threonine 0.049mg mg Prune
Isoleucine 0.041mg mg Prune
Leucine 0.066mg mg Prune
Lysine 0.05mg mg Prune
Methionine 0.016mg mg Prune
Phenylalanine 0.052mg mg Prune
Valine 0.056mg mg Prune
Histidine 0.027mg mg Prune
Fructose 12.45g g Prune

Which food is preferable for your diet?

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

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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
20
Kumquat
Mineral Summary Score
35
Prune
16
Kumquat

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
11%
Kumquat
Carbohydrates
64%
Prune
16%
Kumquat
Fats
2%
Prune
4%
Kumquat

Comparison summary

Which food contains less Sodium?
Prune
Prune contains less Sodium (difference - 8mg)
Which food is lower in Saturated Fat?
Prune
Prune is lower in Saturated Fat (difference - 0.015g)
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?
Kumquat
Kumquat is lower in Sugar (difference - 28.77g)
Which food is lower in glycemic index?
Kumquat
Kumquat is lower in glycemic index (difference - 29)
Which food is cheaper?
Kumquat
Kumquat is cheaper (difference - $2)
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. Kumquat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168154/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.