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Prune vs Nectarine - In-Depth Nutrition Comparison

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Important differences between Prune and Nectarine

  • Prune has more Vitamin K, Copper, Fiber, Potassium, Vitamin B6, Vitamin B2, Manganese, Iron, Magnesium, and Phosphorus than Nectarine.
  • Prune's daily need coverage for Vitamin K is 48% more.
  • Prune contains 8 times more Vitamin B6 than Nectarine. Prune contains 0.205mg of Vitamin B6, while Nectarine contains 0.025mg.

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

Infographic

Prune vs Nectarine 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 +616.7%
Contains more Iron +232.1%
Contains more Magnesium +355.6%
Contains more Phosphorus +165.4%
Contains more Potassium +264.2%
Contains more Zinc +158.8%
Contains more Copper +226.7%
Contains less Sodium -100%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 13% 35% 30% 30% 65% 1% 12% 94%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 2% 11% 7% 12% 18% 0% 5% 29%
Contains more Calcium +616.7%
Contains more Iron +232.1%
Contains more Magnesium +355.6%
Contains more Phosphorus +165.4%
Contains more Potassium +264.2%
Contains more Zinc +158.8%
Contains more Copper +226.7%
Contains less Sodium -100%

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 +135.2%
Contains more Vitamin B1 +50%
Contains more Vitamin B2 +588.9%
Contains more Vitamin B3 +67.3%
Contains more Vitamin B5 +128.1%
Contains more Vitamin B6 +720%
Contains more Vitamin K +2604.5%
Contains more Vitamin E +79.1%
Contains more Vitamin C +800%
Contains more Folate +25%
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 20% 16% 0% 19% 9% 7% 22% 12% 6% 4% 0% 6%
Contains more Vitamin A +135.2%
Contains more Vitamin B1 +50%
Contains more Vitamin B2 +588.9%
Contains more Vitamin B3 +67.3%
Contains more Vitamin B5 +128.1%
Contains more Vitamin B6 +720%
Contains more Vitamin K +2604.5%
Contains more Vitamin E +79.1%
Contains more Vitamin C +800%
Contains more Folate +25%

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

All nutrients comparison - raw data values

Nutrient Prune Nectarine Opinion
Net carbs 56.78g 8.85g Prune
Protein 2.18g 1.06g Prune
Fats 0.38g 0.32g Prune
Carbs 63.88g 10.55g Prune
Calories 240kcal 44kcal Prune
Starch 5.11g 0.07g Prune
Fructose 12.45g 1.37g Prune
Sugar 38.13g 7.89g Nectarine
Fiber 7.1g 1.7g Prune
Calcium 43mg 6mg Prune
Iron 0.93mg 0.28mg Prune
Magnesium 41mg 9mg Prune
Phosphorus 69mg 26mg Prune
Potassium 732mg 201mg Prune
Sodium 2mg 0mg Nectarine
Zinc 0.44mg 0.17mg Prune
Copper 0.281mg 0.086mg Prune
Vitamin A 781IU 332IU Prune
Vitamin E 0.43mg 0.77mg Nectarine
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0.6mg 5.4mg Nectarine
Vitamin B1 0.051mg 0.034mg Prune
Vitamin B2 0.186mg 0.027mg Prune
Vitamin B3 1.882mg 1.125mg Prune
Vitamin B5 0.422mg 0.185mg Prune
Vitamin B6 0.205mg 0.025mg Prune
Folate 4µg 5µg Nectarine
Vitamin B12 0µg 0µg
Vitamin K 59.5µg 2.2µg Prune
Tryptophan 0.025mg 0.005mg Prune
Threonine 0.049mg 0.009mg Prune
Isoleucine 0.041mg 0.009mg Prune
Leucine 0.066mg 0.014mg Prune
Lysine 0.05mg 0.016mg Prune
Methionine 0.016mg 0.006mg Prune
Phenylalanine 0.052mg 0.021mg Prune
Valine 0.056mg 0.013mg Prune
Histidine 0.027mg 0.008mg Prune
Cholesterol 0mg 0mg
Trans Fat g 0g Prune
Saturated Fat 0.088g 0.025g Nectarine
Monounsaturated Fat 0.053g 0.088g Nectarine
Polyunsaturated fat 0.062g 0.113g Nectarine

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Prune Nectarine
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
10
Nectarine
Mineral Summary Score
35
Prune
10
Nectarine

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
6%
Nectarine
Carbohydrates
64%
Prune
11%
Nectarine
Fats
2%
Prune
1%
Nectarine

Comparison summary

Which food is richer in minerals?
Prune
Prune is relatively richer in minerals
Which food is lower in glycemic index?
Prune
Prune is lower in glycemic index (difference - 14)
Which food is richer in vitamins?
Prune
Prune is relatively richer in vitamins
Which food is lower in Sugar?
Nectarine
Nectarine is lower in Sugar (difference - 30.24g)
Which food contains less Sodium?
Nectarine
Nectarine contains less Sodium (difference - 2mg)
Which food is lower in Saturated Fat?
Nectarine
Nectarine is lower in Saturated Fat (difference - 0.063g)
Which food is cheaper?
Nectarine
Nectarine 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. Nectarine - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169914/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.