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Prunes vs. Bran raw — In-Depth Nutrition Comparison

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The main differences between prunes and bran raw

  • Prunes have more vitamin K; however, bran raw has more manganese, phosphorus, vitamin B1, selenium, iron, magnesium, fiber, zinc, and vitamin B5.
  • Daily need coverage for manganese for bran raw is 232% higher.
  • Bran raw has 19 times less vitamin K than prunes. Prunes have 59.5µg of vitamin K, while bran raw has 3.2µg.
  • Bran raw has a higher glycemic index than prunes.

Food types used in this article are Plums, dried (prunes), uncooked and Oat bran, raw.

Infographic

Prunes vs Bran 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
2
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 168% 17% 50% 203% 134% 85% 315% 0.52% 734% 247%
Contains more PotassiumPotassium +29.3%
Contains less SodiumSodium -50%
Contains more MagnesiumMagnesium +473.2%
Contains more CalciumCalcium +34.9%
Contains more IronIron +481.7%
Contains more CopperCopper +43.4%
Contains more ZincZinc +606.8%
Contains more PhosphorusPhosphorus +963.8%
Contains more ManganeseManganese +1782.9%
Contains more SeleniumSelenium +14966.7%

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% 20% 0% 293% 51% 18% 90% 38% 0% 8% 39% 18%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B3Vitamin B3 +101.5%
Contains more Vitamin B6Vitamin B6 +24.2%
Contains more Vitamin KVitamin K +1759.4%
Contains more Vitamin EVitamin E +134.9%
Contains more Vitamin B1Vitamin B1 +2194.1%
Contains more Vitamin B2Vitamin B2 +18.3%
Contains more Vitamin B5Vitamin B5 +254%
Contains more FolateFolate +1200%
Contains more CholineCholine +218.8%
~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
17% 7% 66% 7% 3%
Protein: 17.3 g
Fats: 7.03 g
Carbs: 66.22 g
Water: 6.55 g
Other: 2.9 g
Contains more WaterWater +372.1%
Contains more ProteinProtein +693.6%
Contains more FatsFats +1750%
~equal in Carbs ~66.22g
~equal in Other ~2.9g

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
21% 37% 43%
Saturated fat: Sat. Fat 1.328 g
Monounsaturated fat: Mono. Fat 2.376 g
Polyunsaturated fat: Poly. Fat 2.766 g
Contains less Sat. FatSaturated fat -93.4%
Contains more Mono. FatMonounsaturated fat +4383%
Contains more Poly. FatPolyunsaturated fat +4361.3%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Prunes Bran 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 Bran raw DV% diff.
Manganese 0.299mg 5.63mg 232%
Phosphorus 69mg 734mg 95%
Vitamin B1 0.051mg 1.17mg 93%
Selenium 0.3µg 45.2µg 82%
Iron 0.93mg 5.41mg 56%
Vitamin K 59.5µg 3.2µg 47%
Magnesium 41mg 235mg 46%
Fiber 7.1g 15.4g 33%
Protein 2.18g 17.3g 30%
Zinc 0.44mg 3.11mg 24%
Vitamin B5 0.422mg 1.494mg 21%
Polyunsaturated fat 0.062g 2.766g 18%
Fructose 12.45g 16%
Copper 0.281mg 0.403mg 14%
Folate 4µg 52µg 12%
Fats 0.38g 7.03g 10%
Vitamin B3 1.882mg 0.934mg 6%
Saturated fat 0.088g 1.328g 6%
Monounsaturated fat 0.053g 2.376g 6%
Potassium 732mg 566mg 5%
Choline 10.1mg 32.2mg 4%
Vitamin A 39µg 0µg 4%
Vitamin E 0.43mg 1.01mg 4%
Vitamin B2 0.186mg 0.22mg 3%
Vitamin B6 0.205mg 0.165mg 3%
Calcium 43mg 58mg 2%
Starch 5.11g 2%
Carbs 63.88g 66.22g 1%
Vitamin C 0.6mg 0mg 1%
Calories 240kcal 246kcal 0%
Net carbs 56.78g 50.82g N/A
Sugar 38.13g 1.45g N/A
Sodium 2mg 4mg 0%
Tryptophan 0.025mg 0.335mg 0%
Threonine 0.049mg 0.502mg 0%
Isoleucine 0.041mg 0.668mg 0%
Leucine 0.066mg 1.374mg 0%
Lysine 0.05mg 0.76mg 0%
Methionine 0.016mg 0.335mg 0%
Phenylalanine 0.052mg 0.908mg 0%
Valine 0.056mg 0.964mg 0%
Histidine 0.027mg 0.41mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Prunes Bran 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
44%
Bran raw
Minerals Daily Need Coverage Score
32%
Prunes
195%
Bran raw

Comparison summary

Which food contains less Sodium?
Prunes
Prunes contains less Sodium (difference - 2mg)
Which food is lower in Saturated fat?
Prunes
Prunes is lower in Saturated fat (difference - 1.24g)
Which food is lower in glycemic index?
Prunes
Prunes is lower in glycemic index (difference - 27)
Which food is lower in Sugar?
Bran raw
Bran raw is lower in Sugar (difference - 36.68g)
Which food is cheaper?
Bran raw
Bran raw is cheaper (difference - $2)
Which food is richer in minerals?
Bran raw
Bran 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. Bran raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168872/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.