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Prunes vs. Kumquat — In-Depth Nutrition Comparison

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Significant differences between Prunes and Kumquat

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

Prunes 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Prunes
9
:
Contains more Magnesium +105%
Contains more Phosphorus +263.2%
Contains more Potassium +293.5%
Contains less Sodium -80%
Contains more Zinc +158.8%
Contains more Copper +195.8%
Contains more Manganese +121.5%
Contains more Selenium +∞%
Contains more Calcium +44.2%
Equal in Iron - 0.86
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 13% 35% 30% 30% 65% 1% 12% 94% 39% 2%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 19% 33% 15% 9% 17% 2% 5% 32% 18% 0%
Contains more Magnesium +105%
Contains more Phosphorus +263.2%
Contains more Potassium +293.5%
Contains less Sodium -80%
Contains more Zinc +158.8%
Contains more Copper +195.8%
Contains more Manganese +121.5%
Contains more Selenium +∞%
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Prunes
9
:
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 Choline +20.2%
Contains more Vitamin K +∞%
Contains more Vitamin C +7216.7%
Contains more Folate +325%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 47% 9% 0% 2% 13% 43% 36% 26% 48% 3% 0% 6% 149%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 18% 3% 0% 147% 10% 21% 9% 13% 9% 13% 0% 5% 0%
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 Choline +20.2%
Contains more Vitamin K +∞%
Contains more Vitamin C +7216.7%
Contains more Folate +325%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Prunes
3
:
Contains more Protein +16%
Contains more Carbs +301.8%
Contains more Other +417.6%
Contains more Fats +126.3%
Contains more Water +161.5%
2% 64% 31% 3%
Protein: 2.18 g
Fats: 0.38 g
Carbs: 63.88 g
Water: 30.92 g
Other: 2.64 g
2% 16% 81%
Protein: 1.88 g
Fats: 0.86 g
Carbs: 15.9 g
Water: 80.85 g
Other: 0.51 g
Contains more Protein +16%
Contains more Carbs +301.8%
Contains more Other +417.6%
Contains more Fats +126.3%
Contains more Water +161.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Prunes
1
:
Contains less Saturated Fat -14.6%
Contains more Monounsaturated Fat +190.6%
Contains more Polyunsaturated fat +175.8%
43% 26% 31%
Saturated Fat: 0.088 g
Monounsaturated Fat: 0.053 g
Polyunsaturated fat: 0.062 g
24% 36% 40%
Saturated Fat: 0.103 g
Monounsaturated Fat: 0.154 g
Polyunsaturated fat: 0.171 g
Contains less Saturated Fat -14.6%
Contains more Monounsaturated Fat +190.6%
Contains more Polyunsaturated fat +175.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Prunes Kumquat Opinion
Net carbs 56.78g 9.4g Prunes
Protein 2.18g 1.88g Prunes
Fats 0.38g 0.86g Kumquat
Carbs 63.88g 15.9g Prunes
Calories 240kcal 71kcal Prunes
Starch 5.11g Prunes
Fructose 12.45g Prunes
Sugar 38.13g 9.36g Kumquat
Fiber 7.1g 6.5g Prunes
Calcium 43mg 62mg Kumquat
Iron 0.93mg 0.86mg Prunes
Magnesium 41mg 20mg Prunes
Phosphorus 69mg 19mg Prunes
Potassium 732mg 186mg Prunes
Sodium 2mg 10mg Prunes
Zinc 0.44mg 0.17mg Prunes
Copper 0.281mg 0.095mg Prunes
Manganese 0.299mg 0.135mg Prunes
Selenium 0.3µg 0µg Prunes
Vitamin A 781IU 290IU Prunes
Vitamin A RAE 39µg 15µg Prunes
Vitamin E 0.43mg 0.15mg Prunes
Vitamin C 0.6mg 43.9mg Kumquat
Vitamin B1 0.051mg 0.037mg Prunes
Vitamin B2 0.186mg 0.09mg Prunes
Vitamin B3 1.882mg 0.429mg Prunes
Vitamin B5 0.422mg 0.208mg Prunes
Vitamin B6 0.205mg 0.036mg Prunes
Folate 4µg 17µg Kumquat
Choline 10.1mg 8.4mg Prunes
Vitamin K 59.5µg 0µg Prunes
Tryptophan 0.025mg Prunes
Threonine 0.049mg Prunes
Isoleucine 0.041mg Prunes
Leucine 0.066mg Prunes
Lysine 0.05mg Prunes
Methionine 0.016mg Prunes
Phenylalanine 0.052mg Prunes
Valine 0.056mg Prunes
Histidine 0.027mg Prunes
Saturated Fat 0.088g 0.103g Prunes
Monounsaturated Fat 0.053g 0.154g Kumquat
Polyunsaturated fat 0.062g 0.171g Kumquat

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Prunes Kumquat
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
29%
Prunes
19%
Kumquat
Minerals Daily Need Coverage Score
32%
Prunes
14%
Kumquat

Comparison summary

Which food contains less Sodium?
Prunes
Prunes contains less Sodium (difference - 8mg)
Which food is lower in Saturated Fat?
Prunes
Prunes is lower in Saturated Fat (difference - 0.015g)
Which food is lower in glycemic index?
Prunes
Prunes is lower in glycemic index (difference - 38)
Which food is richer in minerals?
Prunes
Prunes is relatively richer in minerals
Which food is richer in vitamins?
Prunes
Prunes is relatively richer in vitamins
Which food is lower in Sugar?
Kumquat
Kumquat is lower in Sugar (difference - 28.77g)
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

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. 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.