Prunes vs. Raisin — In-Depth Nutrition Comparison
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How are Prunes and Raisin different?
- Prunes is higher in Vitamin K, Fiber, Vitamin B3, and Vitamin B5, however, Raisin is richer in Iron.
- Daily need coverage for Vitamin K from Prunes is 47% higher.
- Prunes contains 4 times more Vitamin B5 than Raisin. While Prunes contains 0.422mg of Vitamin B5, Raisin contains only 0.095mg.
- Prunes has less Sugar.
Plums, dried (prunes), uncooked and Raisins, seedless are the varieties used in this article.
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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 more MagnesiumMagnesium | +28.1% |
| Contains more ZincZinc | +100% |
| Contains less SodiumSodium | -81.8% |
| Contains more CalciumCalcium | +16.3% |
| Contains more IronIron | +102.2% |
| Contains more CopperCopper | +13.2% |
| Contains more PhosphorusPhosphorus | +46.4% |
| Contains more SeleniumSelenium | +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.
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +258.3% |
| Contains more Vitamin B2Vitamin B2 | +48.8% |
| Contains more Vitamin B3Vitamin B3 | +145.7% |
| Contains more Vitamin B5Vitamin B5 | +344.2% |
| Contains more Vitamin B6Vitamin B6 | +17.8% |
| Contains more Vitamin KVitamin K | +1600% |
| Contains more Vitamin CVitamin C | +283.3% |
| Contains more Vitamin B1Vitamin B1 | +107.8% |
| Contains more FolateFolate | +25% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more WaterWater | +100.4% |
| Contains more OtherOther | +41.9% |
| Contains more ProteinProtein | +40.8% |
| Contains more FatsFats | +21.1% |
| Contains more CarbsCarbs | +24% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Poly. FatPolyunsaturated fat | +67.6% |
| Contains less Sat. FatSaturated Fat | -34.1% |
~equal in
Monounsaturated Fat
~0.051g
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
| Contains more StarchStarch | +89.3% |
| Contains more MaltoseMaltose | +∞% |
| Contains more SucroseSucrose | +200% |
| Contains more FructoseFructose | +138.4% |
~equal in
Glucose
~27.75g
~equal in
Lactose
~0g
~equal in
Galactose
~0g
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 Saturated Fat |
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| Lower in price |
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| Rich in minerals |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 240kcal | 299kcal |
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| Protein | 2.18g | 3.07g |
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| Fats | 0.38g | 0.46g |
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| Vitamin C | 0.6mg | 2.3mg |
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| Net carbs | 56.78g | 75.48g |
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| Carbs | 63.88g | 79.18g |
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| Magnesium | 41mg | 32mg |
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| Calcium | 43mg | 50mg |
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| Potassium | 732mg | 749mg |
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| Iron | 0.93mg | 1.88mg |
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| Sugar | 38.13g | 59.19g |
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| Fiber | 7.1g | 3.7g |
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| Copper | 0.281mg | 0.318mg |
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| Zinc | 0.44mg | 0.22mg |
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| Starch | 5.11g | 2.7g |
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| Phosphorus | 69mg | 101mg |
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| Sodium | 2mg | 11mg |
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| Vitamin A | 781IU | 0IU |
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| Vitamin A RAE | 39µg | 0µg |
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| Vitamin E | 0.43mg | 0.12mg |
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| Manganese | 0.299mg | 0.299mg | |
| Selenium | 0.3µg | 0.6µg |
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| Vitamin B1 | 0.051mg | 0.106mg |
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| Vitamin B2 | 0.186mg | 0.125mg |
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| Vitamin B3 | 1.882mg | 0.766mg |
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| Vitamin B5 | 0.422mg | 0.095mg |
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| Vitamin B6 | 0.205mg | 0.174mg |
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| Vitamin K | 59.5µg | 3.5µg |
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| Folate | 4µg | 5µg |
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| Choline | 10.1mg | 11.1mg |
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| Saturated Fat | 0.088g | 0.058g |
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| Monounsaturated Fat | 0.053g | 0.051g |
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| Polyunsaturated fat | 0.062g | 0.037g |
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| Tryptophan | 0.025mg | 0.05mg |
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| Threonine | 0.049mg | 0.077mg |
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| Isoleucine | 0.041mg | 0.057mg |
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| Leucine | 0.066mg | 0.096mg |
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| Lysine | 0.05mg | 0.084mg |
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| Methionine | 0.016mg | 0.021mg |
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| Phenylalanine | 0.052mg | 0.065mg |
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| Valine | 0.056mg | 0.083mg |
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| Histidine | 0.027mg | 0.072mg |
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| Fructose | 12.45g | 29.68g |
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| Omega-6 - Gamma-linoleic acid | 0g | 0.001g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs 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
29%
11%
Minerals Daily Need Coverage Score
32%
37%
Comparison summary
Which food is lower in Saturated Fat?
Raisin is lower in Saturated Fat (difference - 0.03g)
Which food is cheaper?
Raisin is cheaper (difference - $1)
Which food is richer in minerals?
Raisin is relatively richer in minerals
Which food is lower in Sugar?
Prunes is lower in Sugar (difference - 21.06g)
Which food contains less Sodium?
Prunes contains less Sodium (difference - 9mg)
Which food is lower in glycemic index?
Prunes is lower in glycemic index (difference - 35)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
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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.