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Prunes vs. Pear — In-Depth Nutrition Comparison

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Summary of differences between Prunes and Pear

  • The amount of Vitamin K, Copper, Potassium, Fiber, Vitamin B6, Vitamin B2, Manganese, Vitamin B3, Iron, and Phosphorus in Prunes is higher than in Pear.
  • Prunes covers your daily need of Vitamin K 46% more than Pear.
  • Prunes contains 12 times more Vitamin B3 than Pear. While Prunes contains 1.882mg of Vitamin B3, Pear contains only 0.161mg.

These are the specific foods used in this comparison Plums, dried (prunes), uncooked and Pears, raw.

Infographic

Prunes vs Pear 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
9
:
1
Pear
Contains more Calcium +377.8%
Contains more Iron +416.7%
Contains more Magnesium +485.7%
Contains more Phosphorus +475%
Contains more Potassium +531%
Contains more Zinc +340%
Contains more Copper +242.7%
Contains more Manganese +522.9%
Contains more Selenium +200%
Contains less Sodium -50%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 13% 35% 30% 30% 65% 1% 12% 94% 39% 2%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 7% 5% 6% 11% 1% 3% 28% 7% 1%
Contains more Calcium +377.8%
Contains more Iron +416.7%
Contains more Magnesium +485.7%
Contains more Phosphorus +475%
Contains more Potassium +531%
Contains more Zinc +340%
Contains more Copper +242.7%
Contains more Manganese +522.9%
Contains more Selenium +200%
Contains less Sodium -50%

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
9
:
2
Pear
Contains more Vitamin A +3024%
Contains more Vitamin E +258.3%
Contains more Vitamin B1 +325%
Contains more Vitamin B2 +615.4%
Contains more Vitamin B3 +1068.9%
Contains more Vitamin B5 +761.2%
Contains more Vitamin B6 +606.9%
Contains more Choline +98%
Contains more Vitamin K +1252.3%
Contains more Vitamin C +616.7%
Contains more Folate +75%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 47% 9% 0% 2% 13% 43% 36% 26% 48% 3% 0% 6% 149%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 2% 3% 0% 15% 3% 6% 4% 3% 7% 6% 0% 3% 11%
Contains more Vitamin A +3024%
Contains more Vitamin E +258.3%
Contains more Vitamin B1 +325%
Contains more Vitamin B2 +615.4%
Contains more Vitamin B3 +1068.9%
Contains more Vitamin B5 +761.2%
Contains more Vitamin B6 +606.9%
Contains more Choline +98%
Contains more Vitamin K +1252.3%
Contains more Vitamin C +616.7%
Contains more Folate +75%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Prunes
4
:
1
Pear
Contains more Protein +505.6%
Contains more Fats +171.4%
Contains more Carbs +319.4%
Contains more Other +751.6%
Contains more Water +171.5%
2% 64% 31% 3%
Protein: 2.18 g
Fats: 0.38 g
Carbs: 63.88 g
Water: 30.92 g
Other: 2.64 g
15% 84%
Protein: 0.36 g
Fats: 0.14 g
Carbs: 15.23 g
Water: 83.96 g
Other: 0.31 g
Contains more Protein +505.6%
Contains more Fats +171.4%
Contains more Carbs +319.4%
Contains more Other +751.6%
Contains more Water +171.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Prunes
0
:
3
Pear
Contains less Saturated Fat -75%
Contains more Monounsaturated Fat +58.5%
Contains more Polyunsaturated fat +51.6%
43% 26% 31%
Saturated Fat: 0.088 g
Monounsaturated Fat: 0.053 g
Polyunsaturated fat: 0.062 g
11% 42% 47%
Saturated Fat: 0.022 g
Monounsaturated Fat: 0.084 g
Polyunsaturated fat: 0.094 g
Contains less Saturated Fat -75%
Contains more Monounsaturated Fat +58.5%
Contains more Polyunsaturated fat +51.6%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Prunes
4
:
1
Pear
Contains more Starch +∞%
Contains more Glucose +879.2%
Contains more Fructose +93.9%
Contains more Maltose +∞%
Contains more Sucrose +373.3%
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
7% 27% 66%
Starch: 0 g
Sucrose: 0.71 g
Glucose: 2.6 g
Fructose: 6.42 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more Starch +∞%
Contains more Glucose +879.2%
Contains more Fructose +93.9%
Contains more Maltose +∞%
Contains more Sucrose +373.3%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Prunes Pear
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 Pear Opinion
Net carbs 56.78g 12.13g Prunes
Protein 2.18g 0.36g Prunes
Fats 0.38g 0.14g Prunes
Carbs 63.88g 15.23g Prunes
Calories 240kcal 57kcal Prunes
Starch 5.11g Prunes
Fructose 12.45g 6.42g Prunes
Sugar 38.13g 9.75g Pear
Fiber 7.1g 3.1g Prunes
Calcium 43mg 9mg Prunes
Iron 0.93mg 0.18mg Prunes
Magnesium 41mg 7mg Prunes
Phosphorus 69mg 12mg Prunes
Potassium 732mg 116mg Prunes
Sodium 2mg 1mg Pear
Zinc 0.44mg 0.1mg Prunes
Copper 0.281mg 0.082mg Prunes
Manganese 0.299mg 0.048mg Prunes
Selenium 0.3µg 0.1µg Prunes
Vitamin A 781IU 25IU Prunes
Vitamin A RAE 39µg 1µg Prunes
Vitamin E 0.43mg 0.12mg Prunes
Vitamin C 0.6mg 4.3mg Pear
Vitamin B1 0.051mg 0.012mg Prunes
Vitamin B2 0.186mg 0.026mg Prunes
Vitamin B3 1.882mg 0.161mg Prunes
Vitamin B5 0.422mg 0.049mg Prunes
Vitamin B6 0.205mg 0.029mg Prunes
Folate 4µg 7µg Pear
Choline 10.1mg 5.1mg Prunes
Vitamin K 59.5µg 4.4µg Prunes
Tryptophan 0.025mg 0.002mg Prunes
Threonine 0.049mg 0.011mg Prunes
Isoleucine 0.041mg 0.011mg Prunes
Leucine 0.066mg 0.019mg Prunes
Lysine 0.05mg 0.017mg Prunes
Methionine 0.016mg 0.002mg Prunes
Phenylalanine 0.052mg 0.011mg Prunes
Valine 0.056mg 0.017mg Prunes
Histidine 0.027mg 0.002mg Prunes
Saturated Fat 0.088g 0.022g Pear
Monounsaturated Fat 0.053g 0.084g Pear
Polyunsaturated fat 0.062g 0.094g Pear

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Prunes Pear
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
5%
Pear
Minerals Daily Need Coverage Score
32%
Prunes
7%
Pear

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 - 9)
Which food is richer in vitamins?
Prunes
Prunes is relatively richer in vitamins
Which food is lower in Sugar?
Pear
Pear is lower in Sugar (difference - 28.38g)
Which food contains less Sodium?
Pear
Pear contains less Sodium (difference - 1mg)
Which food is lower in Saturated Fat?
Pear
Pear is lower in Saturated Fat (difference - 0.066g)
Which food is cheaper?
Pear
Pear is cheaper (difference - $1.6)
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. Pear - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169118/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.