Prunes vs. Potato — In-Depth Nutrition Comparison
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A recap on differences between Prunes and Potato
- Prunes has more Vitamin K, Fiber, Copper, Vitamin B2, and Potassium, however, Potato is higher in Vitamin C, Vitamin B6, and Folate.
- Prunes covers your daily Vitamin K needs 48% more than Potato.
- Potato contains 4 times less Vitamin B2 than Prunes. Prunes contains 0.186mg of Vitamin B2, while Potato contains 0.048mg.
Food varieties used in this article are Plums, dried (prunes), uncooked and Potatoes, baked, flesh and skin, without salt.
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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.
Contains
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Calcium
+186.7%
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Magnesium
+46.4%
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Potassium
+36.8%
Contains
less
Sodium
-80%
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Zinc
+22.2%
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Copper
+138.1%
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Manganese
+36.5%
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Iron
+16.1%
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Selenium
+33.3%
Equal in Phosphorus - 70
Contains
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Calcium
+186.7%
Contains
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Magnesium
+46.4%
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Potassium
+36.8%
Contains
less
Sodium
-80%
Contains
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Zinc
+22.2%
Contains
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Copper
+138.1%
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Manganese
+36.5%
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Iron
+16.1%
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Selenium
+33.3%
Equal in Phosphorus - 70
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.
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Contains
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Vitamin A
+7710%
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Vitamin E
+975%
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Vitamin B2
+287.5%
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Vitamin B3
+33.5%
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Vitamin B5
+12.2%
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Vitamin K
+2875%
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Vitamin C
+1500%
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Vitamin B1
+25.5%
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Vitamin B6
+51.7%
Contains
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Folate
+600%
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Vitamin A
+7710%
Contains
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Vitamin E
+975%
Contains
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Vitamin B2
+287.5%
Contains
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Vitamin B3
+33.5%
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Vitamin B5
+12.2%
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Vitamin K
+2875%
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Vitamin C
+1500%
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Vitamin B1
+25.5%
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Vitamin B6
+51.7%
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Folate
+600%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
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Fats
+192.3%
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Carbs
+202%
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Other
+98.5%
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Protein
+14.7%
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Water
+142.2%
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Fats
+192.3%
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Carbs
+202%
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Other
+98.5%
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Protein
+14.7%
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Water
+142.2%
Fat Type Comparison
Fat type breakdown side-by-side comparison
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Monounsaturated Fat
+1666.7%
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Saturated Fat
-61.4%
Equal in Polyunsaturated fat - 0.057
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Monounsaturated Fat
+1666.7%
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Saturated Fat
-61.4%
Equal in Polyunsaturated fat - 0.057
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
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Glucose
+5686.4%
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Fructose
+3561.8%
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Maltose
+∞%
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Starch
+238%
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Sucrose
+166.7%
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Glucose
+5686.4%
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Fructose
+3561.8%
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Maltose
+∞%
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Starch
+238%
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Sucrose
+166.7%
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Lower in Sugar |
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| Lower in Saturated Fat |
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| Lower in price |
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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 56.78g | 18.95g |
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| Protein | 2.18g | 2.5g |
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| Fats | 0.38g | 0.13g |
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| Carbs | 63.88g | 21.15g |
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| Calories | 240kcal | 93kcal |
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| Starch | 5.11g | 17.27g |
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| Fructose | 12.45g | 0.34g |
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| Sugar | 38.13g | 1.18g |
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| Fiber | 7.1g | 2.2g |
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| Calcium | 43mg | 15mg |
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| Iron | 0.93mg | 1.08mg |
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| Magnesium | 41mg | 28mg |
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| Phosphorus | 69mg | 70mg |
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| Potassium | 732mg | 535mg |
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| Sodium | 2mg | 10mg |
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| Zinc | 0.44mg | 0.36mg |
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| Copper | 0.281mg | 0.118mg |
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| Manganese | 0.299mg | 0.219mg |
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| Selenium | 0.3µg | 0.4µg |
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| Vitamin A | 781IU | 10IU |
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| Vitamin A RAE | 39µg | 1µg |
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| Vitamin E | 0.43mg | 0.04mg |
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| Vitamin C | 0.6mg | 9.6mg |
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| Vitamin B1 | 0.051mg | 0.064mg |
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| Vitamin B2 | 0.186mg | 0.048mg |
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| Vitamin B3 | 1.882mg | 1.41mg |
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| Vitamin B5 | 0.422mg | 0.376mg |
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| Vitamin B6 | 0.205mg | 0.311mg |
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| Folate | 4µg | 28µg |
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| Vitamin K | 59.5µg | 2µg |
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| Tryptophan | 0.025mg | 0.025mg | |
| Threonine | 0.049mg | 0.081mg |
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| Isoleucine | 0.041mg | 0.08mg |
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| Leucine | 0.066mg | 0.119mg |
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| Lysine | 0.05mg | 0.13mg |
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| Methionine | 0.016mg | 0.038mg |
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| Phenylalanine | 0.052mg | 0.099mg |
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| Valine | 0.056mg | 0.125mg |
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| Histidine | 0.027mg | 0.042mg |
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| Saturated Fat | 0.088g | 0.034g |
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| Monounsaturated Fat | 0.053g | 0.003g |
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| Polyunsaturated fat | 0.062g | 0.057g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low Glycemic Index diet |
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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
31%
17%
Minerals Daily Need Coverage Score
32%
22%
Comparison summary
Which food contains less Sodium?
Prunes contains less Sodium (difference - 8mg)
Which food is lower in glycemic index?
Prunes is lower in glycemic index (difference - 57)
Which food is lower in Sugar?
Potato is lower in Sugar (difference - 36.95g)
Which food is lower in Saturated Fat?
Potato is lower in Saturated Fat (difference - 0.054g)
Which food is cheaper?
Potato is cheaper (difference - $1.8)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
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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.
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.