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Prune vs Pineapple - In-Depth Nutrition Comparison

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What are the differences between Prune and Pineapple?

  • Prune is higher in Vitamin K, Fiber, Copper, Potassium, Vitamin B2, Phosphorus, Vitamin B3, and Iron, yet Pineapple is higher in Vitamin C, and Manganese.
  • Pineapple's daily need coverage for Vitamin C is 52% more.
  • Prune has 85 times more Vitamin K than Pineapple. While Prune has 59.5µg of Vitamin K, Pineapple has only 0.7µg.

We used Plums, dried (prunes), uncooked and Pineapple, raw, all varieties types in this article.

Infographic

Prune vs Pineapple 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 +230.8%
Contains more Iron +220.7%
Contains more Magnesium +241.7%
Contains more Phosphorus +762.5%
Contains more Potassium +571.6%
Contains more Zinc +266.7%
Contains more Copper +155.5%
Contains less Sodium -50%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 13% 35% 30% 30% 65% 1% 12% 94%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 4% 11% 9% 4% 10% 1% 4% 37%
Contains more Calcium +230.8%
Contains more Iron +220.7%
Contains more Magnesium +241.7%
Contains more Phosphorus +762.5%
Contains more Potassium +571.6%
Contains more Zinc +266.7%
Contains more Copper +155.5%
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" chart below show how much of the daily needs can be covered by 300 grams of the food
Prune
7
:
Contains more Vitamin A +1246.6%
Contains more Vitamin E +2050%
Contains more Vitamin B2 +481.3%
Contains more Vitamin B3 +276.4%
Contains more Vitamin B5 +98.1%
Contains more Vitamin B6 +83%
Contains more Vitamin K +8400%
Contains more Vitamin C +7866.7%
Contains more Vitamin B1 +54.9%
Contains more Folate +350%
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 4% 1% 0% 160% 20% 8% 10% 13% 26% 14% 0% 2%
Contains more Vitamin A +1246.6%
Contains more Vitamin E +2050%
Contains more Vitamin B2 +481.3%
Contains more Vitamin B3 +276.4%
Contains more Vitamin B5 +98.1%
Contains more Vitamin B6 +83%
Contains more Vitamin K +8400%
Contains more Vitamin C +7866.7%
Contains more Vitamin B1 +54.9%
Contains more Folate +350%

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 Pineapple
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 Pineapple Opinion
Net carbs 56.78g 11.72g Prune
Protein 2.18g 0.54g Prune
Fats 0.38g 0.12g Prune
Carbs 63.88g 13.12g Prune
Calories 240kcal 50kcal Prune
Starch 5.11g 0g Prune
Fructose 12.45g 2.12g Prune
Sugar 38.13g 9.85g Pineapple
Fiber 7.1g 1.4g Prune
Calcium 43mg 13mg Prune
Iron 0.93mg 0.29mg Prune
Magnesium 41mg 12mg Prune
Phosphorus 69mg 8mg Prune
Potassium 732mg 109mg Prune
Sodium 2mg 1mg Pineapple
Zinc 0.44mg 0.12mg Prune
Copper 0.281mg 0.11mg Prune
Vitamin A 781IU 58IU Prune
Vitamin E 0.43mg 0.02mg Prune
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0.6mg 47.8mg Pineapple
Vitamin B1 0.051mg 0.079mg Pineapple
Vitamin B2 0.186mg 0.032mg Prune
Vitamin B3 1.882mg 0.5mg Prune
Vitamin B5 0.422mg 0.213mg Prune
Vitamin B6 0.205mg 0.112mg Prune
Folate 4µg 18µg Pineapple
Vitamin B12 0µg 0µg
Vitamin K 59.5µg 0.7µg Prune
Tryptophan 0.025mg 0.005mg Prune
Threonine 0.049mg 0.019mg Prune
Isoleucine 0.041mg 0.019mg Prune
Leucine 0.066mg 0.024mg Prune
Lysine 0.05mg 0.026mg Prune
Methionine 0.016mg 0.012mg Prune
Phenylalanine 0.052mg 0.021mg Prune
Valine 0.056mg 0.024mg Prune
Histidine 0.027mg 0.01mg Prune
Cholesterol 0mg 0mg
Trans Fat g 0g Prune
Saturated Fat 0.088g 0.009g Pineapple
Monounsaturated Fat 0.053g 0.013g Prune
Polyunsaturated fat 0.062g 0.04g Prune

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Prune Pineapple
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
21
Pineapple
Mineral Summary Score
35
Prune
10
Pineapple

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
3%
Pineapple
Carbohydrates
64%
Prune
13%
Pineapple
Fats
2%
Prune
1%
Pineapple

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 - 37)
Which food is richer in vitamins?
Prune
Prune is relatively richer in vitamins
Which food is lower in Sugar?
Pineapple
Pineapple is lower in Sugar (difference - 28.28g)
Which food contains less Sodium?
Pineapple
Pineapple contains less Sodium (difference - 1mg)
Which food is lower in Saturated Fat?
Pineapple
Pineapple is lower in Saturated Fat (difference - 0.079g)
Which food is cheaper?
Pineapple
Pineapple is cheaper (difference - $1.4)
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. Pineapple - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169124/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.