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Prunes vs. Peach — In-Depth Nutrition Comparison

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What are the differences between Prunes and Peach?

  • Prunes is richer than Peach in Vitamin K, Copper, Fiber, Potassium, Vitamin B6, Vitamin B2, Manganese, Iron, Magnesium, and Phosphorus.
  • Prunes's daily need coverage for Vitamin K is 47% more.
  • Prunes has 8 times more Vitamin B6 than Peach. While Prunes has 0.205mg of Vitamin B6, Peach has only 0.025mg.

We used Plums, dried (prunes), uncooked and Peaches, yellow, raw types in this article.

Infographic

Prunes vs Peach infographic
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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
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%
Peach
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 6.4% 1.8% 17% 9.4% 23% 4.6% 8.6% 0% 8% 0.55%
Contains more MagnesiumMagnesium +355.6%
Contains more CalciumCalcium +616.7%
Contains more PotassiumPotassium +285.3%
Contains more IronIron +272%
Contains more CopperCopper +313.2%
Contains more ZincZinc +158.8%
Contains more PhosphorusPhosphorus +245%
Contains more ManganeseManganese +390.2%
Contains more SeleniumSelenium +200%
Contains less SodiumSodium -100%

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
8
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% 47% 8.6% 0% 13% 43% 35% 25% 47% 0% 149% 3% 5.5%
Peach
2
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 22% 20% 15% 0% 6% 7.2% 15% 9.2% 5.8% 0% 6.5% 3% 3.3%
Contains more Vitamin AVitamin A +139.6%
Contains more Vitamin B1Vitamin B1 +112.5%
Contains more Vitamin B2Vitamin B2 +500%
Contains more Vitamin B3Vitamin B3 +133.5%
Contains more Vitamin B5Vitamin B5 +175.8%
Contains more Vitamin B6Vitamin B6 +720%
Contains more Vitamin KVitamin K +2188.5%
Contains more CholineCholine +65.6%
Contains more Vitamin CVitamin C +1000%
Contains more Vitamin E Vitamin E +69.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Folate ~4µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Prunes
4
2% 64% 31% 3%
Protein: 2.18 g
Fats: 0.38 g
Carbs: 63.88 g
Water: 30.92 g
Other: 2.64 g
Peach
1
10% 89%
Protein: 0.91 g
Fats: 0.25 g
Carbs: 9.54 g
Water: 88.87 g
Other: 0.43 g
Contains more ProteinProtein +139.6%
Contains more FatsFats +52%
Contains more CarbsCarbs +569.6%
Contains more OtherOther +514%
Contains more WaterWater +187.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Prunes
0
43% 26% 31%
Saturated Fat: Sat. Fat 0.088 g
Monounsaturated Fat: Mono. Fat 0.053 g
Polyunsaturated fat: Poly. Fat 0.062 g
Peach
3
11% 39% 50%
Saturated Fat: Sat. Fat 0.019 g
Monounsaturated Fat: Mono. Fat 0.067 g
Polyunsaturated fat: Poly. Fat 0.086 g
Contains less Sat. FatSaturated Fat -78.4%
Contains more Mono. FatMonounsaturated Fat +26.4%
Contains more Poly. FatPolyunsaturated fat +38.7%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Prunes
3
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
Peach
3
57% 23% 18%
Starch: 0 g
Sucrose: 4.76 g
Glucose: 1.95 g
Fructose: 1.53 g
Lactose: 0 g
Maltose: 0.08 g
Galactose: 0.06 g
Contains more StarchStarch +∞%
Contains more GlucoseGlucose +1205.6%
Contains more FructoseFructose +713.7%
Contains more SucroseSucrose +3073.3%
Contains more MaltoseMaltose +33.3%
Contains more GalactoseGalactose +∞%
~equal in Lactose ~0g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Prunes Peach
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 Prunes Peach Opinion
Calories 240kcal 39kcal Prunes
Protein 2.18g 0.91g Prunes
Fats 0.38g 0.25g Prunes
Vitamin C 0.6mg 6.6mg Peach
Net carbs 56.78g 8.04g Prunes
Carbs 63.88g 9.54g Prunes
Magnesium 41mg 9mg Prunes
Calcium 43mg 6mg Prunes
Potassium 732mg 190mg Prunes
Iron 0.93mg 0.25mg Prunes
Sugar 38.13g 8.39g Peach
Fiber 7.1g 1.5g Prunes
Copper 0.281mg 0.068mg Prunes
Zinc 0.44mg 0.17mg Prunes
Starch 5.11g 0g Prunes
Phosphorus 69mg 20mg Prunes
Sodium 2mg 0mg Peach
Vitamin A 781IU 326IU Prunes
Vitamin A RAE 39µg 16µg Prunes
Vitamin E 0.43mg 0.73mg Peach
Manganese 0.299mg 0.061mg Prunes
Selenium 0.3µg 0.1µg Prunes
Vitamin B1 0.051mg 0.024mg Prunes
Vitamin B2 0.186mg 0.031mg Prunes
Vitamin B3 1.882mg 0.806mg Prunes
Vitamin B5 0.422mg 0.153mg Prunes
Vitamin B6 0.205mg 0.025mg Prunes
Vitamin K 59.5µg 2.6µg Prunes
Folate 4µg 4µg
Choline 10.1mg 6.1mg Prunes
Saturated Fat 0.088g 0.019g Peach
Monounsaturated Fat 0.053g 0.067g Peach
Polyunsaturated fat 0.062g 0.086g Peach
Tryptophan 0.025mg 0.01mg Prunes
Threonine 0.049mg 0.016mg Prunes
Isoleucine 0.041mg 0.017mg Prunes
Leucine 0.066mg 0.027mg Prunes
Lysine 0.05mg 0.03mg Prunes
Methionine 0.016mg 0.01mg Prunes
Phenylalanine 0.052mg 0.019mg Prunes
Valine 0.056mg 0.022mg Prunes
Histidine 0.027mg 0.013mg Prunes
Fructose 12.45g 1.53g Prunes

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Prunes Peach
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
9%
Peach
Minerals Daily Need Coverage Score
32%
Prunes
8%
Peach

Comparison summary

Which food is richer in minerals?
Prunes
Prunes is relatively richer in minerals
Which food is lower in glycemic index?
Prunes
Prunes is lower in glycemic index (difference - 13)
Which food is richer in vitamins?
Prunes
Prunes is relatively richer in vitamins
Which food is lower in Sugar?
Peach
Peach is lower in Sugar (difference - 29.74g)
Which food contains less Sodium?
Peach
Peach contains less Sodium (difference - 2mg)
Which food is lower in Saturated Fat?
Peach
Peach is lower in Saturated Fat (difference - 0.069g)
Which food is cheaper?
Peach
Peach is cheaper (difference - $1.7)
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. Peach - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169928/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.