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  6. Prunes vs. Corn raw

Prunes vs. Corn raw — In-Depth Nutrition Comparison

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How are Prunes and Corn raw different?

  • Prunes is richer in Vitamin K, Copper, Fiber, Potassium, Vitamin B2, Vitamin B6, and Manganese, while Corn raw is higher in Folate, Vitamin B1, and Vitamin C.
  • Prunes covers your daily need of Vitamin K 49% more than Corn raw.
  • Prunes contains 5 times more Copper than Corn raw. Prunes contains 0.281mg of Copper, while Corn raw contains 0.054mg.

Plums, dried (prunes), uncooked and Corn, sweet, yellow, raw types were used in this article.

Infographic

Prunes vs Corn raw 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
Prunes
7
:
3
Corn raw
Corn raw
Contains more Calcium +2050%
Contains more Iron +78.8%
Contains more Magnesium +10.8%
Contains more Potassium +171.1%
Contains less Sodium -86.7%
Contains more Copper +420.4%
Contains more Manganese +83.4%
Contains more Phosphorus +29%
Contains more Selenium +100%
Equal in Magnesium - 37
Equal in Zinc - 0.46
Prunes
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 13% 35% 30% 30% 65% 1% 12% 94% 39% 2%
Corn raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 20% 27% 39% 24% 2% 13% 18% 22% 4%
Contains more Calcium +2050%
Contains more Iron +78.8%
Contains more Magnesium +10.8%
Contains more Potassium +171.1%
Contains less Sodium -86.7%
Contains more Copper +420.4%
Contains more Manganese +83.4%
Contains more Phosphorus +29%
Contains more Selenium +100%
Equal in Magnesium - 37
Equal in Zinc - 0.46

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
Prunes
6
:
4
Corn raw
Corn raw
Contains more Vitamin A +317.6%
Contains more Vitamin E +514.3%
Contains more Vitamin B2 +238.2%
Contains more Vitamin B6 +120.4%
Contains more Vitamin K +19733.3%
Contains more Vitamin C +1033.3%
Contains more Vitamin B1 +203.9%
Contains more Vitamin B5 +69.9%
Contains more Folate +950%
Equal in Vitamin B3 - 1.77
Prunes
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%
Corn raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 12% 2% 0% 23% 39% 13% 34% 44% 22% 32% 0% 1%
Contains more Vitamin A +317.6%
Contains more Vitamin E +514.3%
Contains more Vitamin B2 +238.2%
Contains more Vitamin B6 +120.4%
Contains more Vitamin K +19733.3%
Contains more Vitamin C +1033.3%
Contains more Vitamin B1 +203.9%
Contains more Vitamin B5 +69.9%
Contains more Folate +950%
Equal in Vitamin B3 - 1.77

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Prunes
Prunes
2
:
3
Corn raw
Corn raw
Contains more Carbs +241.6%
Contains more Other +319%
Contains more Protein +50%
Contains more Fats +255.3%
Contains more Water +146%
Prunes
2% 64% 31% 3%
Protein: 2.18 g
Fats: 0.38 g
Carbs: 63.88 g
Water: 30.92 g
Other: 2.64 g
Corn raw
3% 19% 76%
Protein: 3.27 g
Fats: 1.35 g
Carbs: 18.7 g
Water: 76.05 g
Other: 0.63 g
Contains more Carbs +241.6%
Contains more Other +319%
Contains more Protein +50%
Contains more Fats +255.3%
Contains more Water +146%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Prunes
Prunes
1
:
2
Corn raw
Corn raw
Contains less Saturated Fat -72.9%
Contains more Monounsaturated Fat +715.1%
Contains more Polyunsaturated fat +685.5%
Prunes
43% 26% 31%
Saturated Fat: 0.088 g
Monounsaturated Fat: 0.053 g
Polyunsaturated fat: 0.062 g
Corn raw
26% 35% 39%
Saturated Fat: 0.325 g
Monounsaturated Fat: 0.432 g
Polyunsaturated fat: 0.487 g
Contains less Saturated Fat -72.9%
Contains more Monounsaturated Fat +715.1%
Contains more Polyunsaturated fat +685.5%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Prunes
Prunes
3
:
2
Corn raw
Corn raw
Contains more Glucose +642.3%
Contains more Fructose +541.8%
Contains more Maltose +∞%
Contains more Starch +11.5%
Contains more Sucrose +493.3%
Prunes
12% 59% 29%
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
Corn raw
48% 7% 29% 16%
Starch: 5.7 g
Sucrose: 0.89 g
Glucose: 3.43 g
Fructose: 1.94 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more Glucose +642.3%
Contains more Fructose +541.8%
Contains more Maltose +∞%
Contains more Starch +11.5%
Contains more Sucrose +493.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Prunes Corn raw Opinion
Net carbs 56.78g 16.7g Prunes
Protein 2.18g 3.27g Corn raw
Fats 0.38g 1.35g Corn raw
Carbs 63.88g 18.7g Prunes
Calories 240kcal 86kcal Prunes
Starch 5.11g 5.7g Corn raw
Fructose 12.45g 1.94g Prunes
Sugar 38.13g 6.26g Corn raw
Fiber 7.1g 2g Prunes
Calcium 43mg 2mg Prunes
Iron 0.93mg 0.52mg Prunes
Magnesium 41mg 37mg Prunes
Phosphorus 69mg 89mg Corn raw
Potassium 732mg 270mg Prunes
Sodium 2mg 15mg Prunes
Zinc 0.44mg 0.46mg Corn raw
Copper 0.281mg 0.054mg Prunes
Manganese 0.299mg 0.163mg Prunes
Selenium 0.3µg 0.6µg Corn raw
Vitamin A 781IU 187IU Prunes
Vitamin A RAE 39µg 9µg Prunes
Vitamin E 0.43mg 0.07mg Prunes
Vitamin C 0.6mg 6.8mg Corn raw
Vitamin B1 0.051mg 0.155mg Corn raw
Vitamin B2 0.186mg 0.055mg Prunes
Vitamin B3 1.882mg 1.77mg Prunes
Vitamin B5 0.422mg 0.717mg Corn raw
Vitamin B6 0.205mg 0.093mg Prunes
Folate 4µg 42µg Corn raw
Vitamin K 59.5µg 0.3µg Prunes
Tryptophan 0.025mg 0.023mg Prunes
Threonine 0.049mg 0.129mg Corn raw
Isoleucine 0.041mg 0.129mg Corn raw
Leucine 0.066mg 0.348mg Corn raw
Lysine 0.05mg 0.137mg Corn raw
Methionine 0.016mg 0.067mg Corn raw
Phenylalanine 0.052mg 0.15mg Corn raw
Valine 0.056mg 0.185mg Corn raw
Histidine 0.027mg 0.089mg Corn raw
Saturated Fat 0.088g 0.325g Prunes
Monounsaturated Fat 0.053g 0.432g Corn raw
Polyunsaturated fat 0.062g 0.487g Corn raw
Omega-6 - Linoleic acid 0.468g Corn raw
Omega-3 - ALA 0.014g Corn raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Prunes Corn raw
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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%
Prunes
18%
Corn raw
Minerals Daily Need Coverage Score
32%
Prunes
17%
Corn raw

Comparison summary

Which food contains less Sodium?
Prunes
Prunes contains less Sodium (difference - 13mg)
Which food is lower in Saturated Fat?
Prunes
Prunes is lower in Saturated Fat (difference - 0.237g)
Which food is lower in glycemic index?
Prunes
Prunes is lower in glycemic index (difference - 23)
Which food is lower in Sugar?
Corn raw
Corn raw is lower in Sugar (difference - 31.87g)
Which food is cheaper?
Corn raw
Corn raw is cheaper (difference - $0.8)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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.
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. Corn raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169998/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.