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Prunes vs. Millet raw — In-Depth Nutrition Comparison

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Important differences between prunes and millet raw

  • Prunes have more vitamin K and potassium; however, millet raw is richer in manganese, copper, phosphorus, vitamin B1, iron, folate, vitamin B3, and magnesium.
  • Millet raw's daily need coverage for manganese is 58% more.
  • Prunes contain 66 times more vitamin K than millet raw. Prunes contain 59.5µg of vitamin K, while millet raw contains 0.9µg.
  • Millet raw has a higher glycemic index. The glycemic index of millet raw is 71, while the glycemic index of prunes is 29.

The food varieties used in the comparison are Plums, dried (prunes), uncooked and Millet, raw.

Infographic

Prunes vs Millet 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
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 29% 13% 65% 35% 94% 12% 30% 0.26% 39% 1.6%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 81% 2.4% 17% 113% 250% 46% 122% 0.65% 213% 15%
Contains more CalciumCalcium +437.5%
Contains more PotassiumPotassium +275.4%
Contains less SodiumSodium -60%
Contains more MagnesiumMagnesium +178%
Contains more IronIron +223.7%
Contains more CopperCopper +166.9%
Contains more ZincZinc +281.8%
Contains more PhosphorusPhosphorus +313%
Contains more ManganeseManganese +445.8%
Contains more SeleniumSelenium +800%

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
5
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 2% 13% 8.6% 0% 13% 43% 35% 25% 47% 0% 149% 3% 5.5%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 1% 0% 105% 67% 89% 51% 89% 0% 2.3% 64% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +760%
Contains more Vitamin KVitamin K +6511.1%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +725.5%
Contains more Vitamin B2Vitamin B2 +55.9%
Contains more Vitamin B3Vitamin B3 +150.8%
Contains more Vitamin B5Vitamin B5 +100.9%
Contains more Vitamin B6Vitamin B6 +87.3%
Contains more FolateFolate +2025%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Prunes
1
2% 64% 31% 3%
Protein: 2.18 g
Fats: 0.38 g
Carbs: 63.88 g
Water: 30.92 g
Other: 2.64 g
11% 4% 73% 9% 3%
Protein: 11.02 g
Fats: 4.22 g
Carbs: 72.85 g
Water: 8.67 g
Other: 3.24 g
Contains more WaterWater +256.6%
Contains more ProteinProtein +405.5%
Contains more FatsFats +1010.5%
Contains more CarbsCarbs +14%
Contains more OtherOther +22.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Prunes
1
43% 26% 31%
Saturated fat: Sat. Fat 0.088 g
Monounsaturated fat: Mono. Fat 0.053 g
Polyunsaturated fat: Poly. Fat 0.062 g
20% 21% 59%
Saturated fat: Sat. Fat 0.723 g
Monounsaturated fat: Mono. Fat 0.773 g
Polyunsaturated fat: Poly. Fat 2.134 g
Contains less Sat. FatSaturated fat -87.8%
Contains more Mono. FatMonounsaturated fat +1358.5%
Contains more Poly. FatPolyunsaturated fat +3341.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Prunes Millet raw DV% diff.
Manganese 0.299mg 1.632mg 58%
Copper 0.281mg 0.75mg 52%
Vitamin K 59.5µg 0.9µg 49%
Vitamin B1 0.051mg 0.421mg 31%
Phosphorus 69mg 285mg 31%
Iron 0.93mg 3.01mg 26%
Folate 4µg 85µg 20%
Vitamin B3 1.882mg 4.72mg 18%
Protein 2.18g 11.02g 18%
Magnesium 41mg 114mg 17%
Fructose 12.45g 16%
Potassium 732mg 195mg 16%
Polyunsaturated fat 0.062g 2.134g 14%
Vitamin B6 0.205mg 0.384mg 14%
Zinc 0.44mg 1.68mg 11%
Vitamin B5 0.422mg 0.848mg 9%
Vitamin B2 0.186mg 0.29mg 8%
Calories 240kcal 378kcal 7%
Fats 0.38g 4.22g 6%
Fiber 7.1g 8.5g 6%
Selenium 0.3µg 2.7µg 4%
Calcium 43mg 8mg 4%
Vitamin A 39µg 0µg 4%
Saturated fat 0.088g 0.723g 3%
Carbs 63.88g 72.85g 3%
Vitamin E 0.43mg 0.05mg 3%
Monounsaturated fat 0.053g 0.773g 2%
Starch 5.11g 2%
Choline 10.1mg 2%
Vitamin C 0.6mg 0mg 1%
Net carbs 56.78g 64.35g N/A
Sugar 38.13g N/A
Sodium 2mg 5mg 0%
Tryptophan 0.025mg 0.119mg 0%
Threonine 0.049mg 0.353mg 0%
Isoleucine 0.041mg 0.465mg 0%
Leucine 0.066mg 1.4mg 0%
Lysine 0.05mg 0.212mg 0%
Methionine 0.016mg 0.221mg 0%
Phenylalanine 0.052mg 0.58mg 0%
Valine 0.056mg 0.578mg 0%
Histidine 0.027mg 0.236mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Prunes Millet raw
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
26%
Prunes
36%
Millet raw
Minerals Daily Need Coverage Score
32%
Prunes
86%
Millet raw

Comparison summary

Which food contains less Sodium?
Prunes
Prunes contains less Sodium (difference - 3mg)
Which food is lower in Saturated fat?
Prunes
Prunes is lower in Saturated fat (difference - 0.635g)
Which food is lower in glycemic index?
Prunes
Prunes is lower in glycemic index (difference - 42)
Which food is lower in Sugar?
Millet raw
Millet raw is lower in Sugar (difference - 38.13g)
Which food is cheaper?
Millet raw
Millet raw is cheaper (difference - $1.4)
Which food is richer in minerals?
Millet raw
Millet raw is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Millet raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169702/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.