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Prunes vs. Quince — In-Depth Nutrition Comparison

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What are the differences between Prunes and Quince?

  • Prunes is higher in Fiber, Copper, Potassium, Vitamin B6, Vitamin B2, Vitamin B3, Magnesium, Phosphorus, and Vitamin B5, yet Quince is higher in Vitamin C.
  • Prunes's daily need coverage for Fiber is 21% more.
  • Prunes has 9 times more Vitamin B3 than Quince. While Prunes has 1.882mg of Vitamin B3, Quince has only 0.2mg.

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

Infographic

Prunes vs Quince 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
Quince
Contains more Calcium +290.9%
Contains more Iron +32.9%
Contains more Magnesium +412.5%
Contains more Phosphorus +305.9%
Contains more Potassium +271.6%
Contains less Sodium -50%
Contains more Zinc +1000%
Contains more Copper +116.2%
Contains more Selenium +100%
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 4% 27% 6% 8% 18% 1% 2% 44% 0% 4%
Contains more Calcium +290.9%
Contains more Iron +32.9%
Contains more Magnesium +412.5%
Contains more Phosphorus +305.9%
Contains more Potassium +271.6%
Contains less Sodium -50%
Contains more Zinc +1000%
Contains more Copper +116.2%
Contains more Selenium +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
11
:
1
Quince
Contains more Vitamin A +1852.5%
Contains more Vitamin B1 +155%
Contains more Vitamin B2 +520%
Contains more Vitamin B3 +841%
Contains more Vitamin B5 +421%
Contains more Vitamin B6 +412.5%
Contains more Folate +33.3%
Contains more Vitamin C +2400%
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 3% 0% 0% 50% 5% 7% 4% 5% 10% 3% 0% 0% 0%
Contains more Vitamin A +1852.5%
Contains more Vitamin B1 +155%
Contains more Vitamin B2 +520%
Contains more Vitamin B3 +841%
Contains more Vitamin B5 +421%
Contains more Vitamin B6 +412.5%
Contains more Folate +33.3%
Contains more Vitamin C +2400%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Prunes
4
:
1
Quince
Contains more Protein +445%
Contains more Fats +280%
Contains more Carbs +317.5%
Contains more Other +560%
Contains more Water +171%
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: 0.4 g
Fats: 0.1 g
Carbs: 15.3 g
Water: 83.8 g
Other: 0.4 g
Contains more Protein +445%
Contains more Fats +280%
Contains more Carbs +317.5%
Contains more Other +560%
Contains more Water +171%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Prunes
2
:
1
Quince
Contains more Monounsaturated Fat +47.2%
Contains more Polyunsaturated fat +24%
Contains less Saturated Fat -88.6%
43% 26% 31%
Saturated Fat: 0.088 g
Monounsaturated Fat: 0.053 g
Polyunsaturated fat: 0.062 g
10% 38% 52%
Saturated Fat: 0.01 g
Monounsaturated Fat: 0.036 g
Polyunsaturated fat: 0.05 g
Contains more Monounsaturated Fat +47.2%
Contains more Polyunsaturated fat +24%
Contains less Saturated Fat -88.6%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Prunes Quince
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Prunes Quince Opinion
Net carbs 56.78g 13.4g Prunes
Protein 2.18g 0.4g Prunes
Fats 0.38g 0.1g Prunes
Carbs 63.88g 15.3g Prunes
Calories 240kcal 57kcal Prunes
Starch 5.11g Prunes
Fructose 12.45g Prunes
Sugar 38.13g Quince
Fiber 7.1g 1.9g Prunes
Calcium 43mg 11mg Prunes
Iron 0.93mg 0.7mg Prunes
Magnesium 41mg 8mg Prunes
Phosphorus 69mg 17mg Prunes
Potassium 732mg 197mg Prunes
Sodium 2mg 4mg Prunes
Zinc 0.44mg 0.04mg Prunes
Copper 0.281mg 0.13mg Prunes
Manganese 0.299mg Prunes
Selenium 0.3µg 0.6µg Quince
Vitamin A 781IU 40IU Prunes
Vitamin A RAE 39µg 2µg Prunes
Vitamin E 0.43mg Prunes
Vitamin C 0.6mg 15mg Quince
Vitamin B1 0.051mg 0.02mg Prunes
Vitamin B2 0.186mg 0.03mg Prunes
Vitamin B3 1.882mg 0.2mg Prunes
Vitamin B5 0.422mg 0.081mg Prunes
Vitamin B6 0.205mg 0.04mg Prunes
Folate 4µg 3µg Prunes
Choline 10.1mg Prunes
Vitamin K 59.5µg Prunes
Tryptophan 0.025mg Prunes
Threonine 0.049mg Prunes
Isoleucine 0.041mg Prunes
Leucine 0.066mg Prunes
Lysine 0.05mg Prunes
Methionine 0.016mg Prunes
Phenylalanine 0.052mg Prunes
Valine 0.056mg Prunes
Histidine 0.027mg Prunes
Saturated Fat 0.088g 0.01g Quince
Monounsaturated Fat 0.053g 0.036g Prunes
Polyunsaturated fat 0.062g 0.05g Prunes

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Prunes Quince
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
6%
Quince
Minerals Daily Need Coverage Score
32%
Prunes
11%
Quince

Comparison summary

Which food is lower in Sugar?
Quince
Quince is lower in Sugar (difference - 38.13g)
Which food is lower in Saturated Fat?
Quince
Quince is lower in Saturated Fat (difference - 0.078g)
Which food is cheaper?
Quince
Quince is cheaper (difference - $1.3)
Which food contains less Sodium?
Prunes
Prunes contains less Sodium (difference - 2mg)
Which food is lower in glycemic index?
Prunes
Prunes is lower in glycemic index (difference - 6)
Which food is richer in minerals?
Prunes
Prunes is relatively richer in minerals
Which food is richer in vitamins?
Prunes
Prunes is relatively richer in vitamins
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. Quince - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168163/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.