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  6. Prunes vs. Pineapple

Prunes vs. Pineapple — In-Depth Nutrition Comparison

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What are the differences between prunes and pineapple?

  • Prunes are higher in vitamin K, fiber, copper, potassium, vitamin A, vitamin B2, phosphorus, and vitamin B3, yet pineapple is higher in vitamin C and manganese.
  • Pineapple's daily need coverage for vitamin C is 52% more.
  • Prunes have 85 times more vitamin K than pineapple. While prunes have 59.5µg of vitamin K, pineapple has only 0.7µg.
  • The glycemic index of prunes is lower.

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

Infographic

Prunes 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Prunes
Prunes
8
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 8.6% 3.9% 9.6% 11% 37% 3.3% 3.4% 0.13% 121% 0.55%
Contains more MagnesiumMagnesium +241.7%
Contains more CalciumCalcium +230.8%
Contains more PotassiumPotassium +571.6%
Contains more IronIron +220.7%
Contains more CopperCopper +155.5%
Contains more ZincZinc +266.7%
Contains more PhosphorusPhosphorus +762.5%
Contains more SeleniumSelenium +200%
Contains less SodiumSodium -50%
Contains more ManganeseManganese +210%

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
Prunes
7
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 2% 0% 13% 8.6% 13% 43% 35% 25% 47% 0% 149% 3%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 159% 0% 1% 0.4% 20% 7.4% 9.4% 13% 26% 0% 1.8% 14%
Contains more Vitamin AVitamin A +1200%
Contains more Vitamin EVitamin E +2050%
Contains more Vitamin B2Vitamin B2 +481.3%
Contains more Vitamin B3Vitamin B3 +276.4%
Contains more Vitamin B5Vitamin B5 +98.1%
Contains more Vitamin B6Vitamin B6 +83%
Contains more Vitamin KVitamin K +8400%
Contains more Vitamin CVitamin C +7866.7%
Contains more Vitamin B1Vitamin B1 +54.9%
Contains more FolateFolate +350%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Prunes Pineapple DV% diff.
Vitamin C 0.6mg 47.8mg 52%
Vitamin K 59.5µg 0.7µg 49%
Manganese 0.299mg 0.927mg 27%
Fiber 7.1g 1.4g 23%
Copper 0.281mg 0.11mg 19%
Potassium 732mg 109mg 18%
Carbs 63.88g 13.12g 17%
Fructose 12.45g 2.12g 13%
Vitamin B2 0.186mg 0.032mg 12%
Calories 240kcal 50kcal 10%
Phosphorus 69mg 8mg 9%
Vitamin B3 1.882mg 0.5mg 9%
Iron 0.93mg 0.29mg 8%
Magnesium 41mg 12mg 7%
Vitamin B6 0.205mg 0.112mg 7%
Vitamin A 39µg 3µg 4%
Vitamin B5 0.422mg 0.213mg 4%
Folate 4µg 18µg 4%
Protein 2.18g 0.54g 3%
Calcium 43mg 13mg 3%
Zinc 0.44mg 0.12mg 3%
Vitamin E 0.43mg 0.02mg 3%
Starch 5.11g 0g 2%
Vitamin B1 0.051mg 0.079mg 2%
Choline 10.1mg 5.5mg 1%
Protein per 100 calories 0.91g 1.1g N/A
Calories per 10 g protein 1101kcal 926kcal N/A
Weight per 100 calories 42g 200g N/A
Fats 0.38g 0.12g 0%
Net carbs 56.78g 11.72g N/A
Sugar 38.13g 9.85g N/A
Sodium 2mg 1mg 0%
Selenium 0.3µg 0.1µg 0%
Saturated fat 0.088g 0.009g 0%
Monounsaturated fat 0.053g 0.013g 0%
Polyunsaturated fat 0.062g 0.04g 0%
Tryptophan 0.025mg 0.005mg 0%
Threonine 0.049mg 0.019mg 0%
Isoleucine 0.041mg 0.019mg 0%
Leucine 0.066mg 0.024mg 0%
Lysine 0.05mg 0.026mg 0%
Methionine 0.016mg 0.012mg 0%
Phenylalanine 0.052mg 0.021mg 0%
Valine 0.056mg 0.024mg 0%
Histidine 0.027mg 0.01mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Prunes
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
13% 86%
Protein: 0.54 g
Fats: 0.12 g
Carbs: 13.12 g
Water: 86 g
Other: 0.22 g
Contains more ProteinProtein +303.7%
Contains more FatsFats +216.7%
Contains more CarbsCarbs +386.9%
Contains more OtherOther +1100%
Contains more WaterWater +178.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Prunes
Prunes
2
43% 26% 31%
Saturated fat: Sat. Fat 0.088 g
Monounsaturated fat: Mono. Fat 0.053 g
Polyunsaturated fat: Poly. Fat 0.062 g
15% 21% 65%
Saturated fat: Sat. Fat 0.009 g
Monounsaturated fat: Mono. Fat 0.013 g
Polyunsaturated fat: Poly. Fat 0.04 g
Contains more Mono. FatMonounsaturated fat +307.7%
Contains more Poly. FatPolyunsaturated fat +55%
Contains less Sat. FatSaturated fat -89.8%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Prunes
Prunes
4
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
61% 18% 22%
Starch: 0 g
Sucrose: 5.99 g
Glucose: 1.73 g
Fructose: 2.12 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more StarchStarch +∞%
Contains more GlucoseGlucose +1371.7%
Contains more FructoseFructose +487.3%
Contains more MaltoseMaltose +∞%
Contains more SucroseSucrose +3893.3%
~equal in Lactose ~0g
~equal in Galactose ~0g

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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. 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.