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Prune vs Raisin - In-Depth Nutrition Comparison

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How are Prune and Raisin different?

  • Prune is higher in Vitamin K, Fiber, Vitamin B3, and Vitamin B5, however Raisin is richer in Iron.
  • Daily need coverage for Vitamin K from Prune is 47% higher.
  • Prune contains 4 times more Vitamin B5 than Raisin. While Prune contains 0.422mg of Vitamin B5, Raisin contains only 0.095mg.
  • Prune has less Sugar.

Plums, dried (prunes), uncooked and Raisins, seedless are the varieties used in this article.

Infographic

Prune vs Raisin 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
Prune
3
:
5
Raisin
Contains more Magnesium +28.1%
Contains less Sodium -81.8%
Contains more Zinc +100%
Contains more Calcium +16.3%
Contains more Iron +102.2%
Contains more Phosphorus +46.4%
Contains more Copper +13.2%
Equal in Potassium - 749
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 13% 35% 30% 30% 65% 1% 12% 94%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 15% 71% 23% 44% 67% 2% 6% 106%
Contains more Magnesium +28.1%
Contains less Sodium -81.8%
Contains more Zinc +100%
Contains more Calcium +16.3%
Contains more Iron +102.2%
Contains more Phosphorus +46.4%
Contains more Copper +13.2%
Equal in Potassium - 749

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
:
3
Raisin
Contains more Vitamin A +∞%
Contains more Vitamin E +258.3%
Contains more Vitamin B2 +48.8%
Contains more Vitamin B3 +145.7%
Contains more Vitamin B5 +344.2%
Contains more Vitamin B6 +17.8%
Contains more Vitamin K +1600%
Contains more Vitamin C +283.3%
Contains more Vitamin B1 +107.8%
Contains more Folate +25%
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 0% 3% 0% 8% 27% 29% 15% 6% 41% 4% 0% 9%
Contains more Vitamin A +∞%
Contains more Vitamin E +258.3%
Contains more Vitamin B2 +48.8%
Contains more Vitamin B3 +145.7%
Contains more Vitamin B5 +344.2%
Contains more Vitamin B6 +17.8%
Contains more Vitamin K +1600%
Contains more Vitamin C +283.3%
Contains more Vitamin B1 +107.8%
Contains more Folate +25%

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 Raisin
Lower in Saturated Fat ok
Lower in price ok
Rich in minerals ok
Lower in Sugar ok
Lower in Sodium ok
Lower in glycemic index ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Prune Raisin Opinion
Net carbs 56.78g 75.48g Raisin
Protein 2.18g 3.07g Raisin
Fats 0.38g 0.46g Raisin
Carbs 63.88g 79.18g Raisin
Calories 240kcal 299kcal Raisin
Starch 5.11g 2.7g Prune
Fructose 12.45g 29.68g Raisin
Sugar 38.13g 59.19g Prune
Fiber 7.1g 3.7g Prune
Calcium 43mg 50mg Raisin
Iron 0.93mg 1.88mg Raisin
Magnesium 41mg 32mg Prune
Phosphorus 69mg 101mg Raisin
Potassium 732mg 749mg Raisin
Sodium 2mg 11mg Prune
Zinc 0.44mg 0.22mg Prune
Copper 0.281mg 0.318mg Raisin
Vitamin A 781IU 0IU Prune
Vitamin E 0.43mg 0.12mg Prune
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0.6mg 2.3mg Raisin
Vitamin B1 0.051mg 0.106mg Raisin
Vitamin B2 0.186mg 0.125mg Prune
Vitamin B3 1.882mg 0.766mg Prune
Vitamin B5 0.422mg 0.095mg Prune
Vitamin B6 0.205mg 0.174mg Prune
Folate 4µg 5µg Raisin
Vitamin B12 0µg 0µg
Vitamin K 59.5µg 3.5µg Prune
Tryptophan 0.025mg 0.05mg Raisin
Threonine 0.049mg 0.077mg Raisin
Isoleucine 0.041mg 0.057mg Raisin
Leucine 0.066mg 0.096mg Raisin
Lysine 0.05mg 0.084mg Raisin
Methionine 0.016mg 0.021mg Raisin
Phenylalanine 0.052mg 0.065mg Raisin
Valine 0.056mg 0.083mg Raisin
Histidine 0.027mg 0.072mg Raisin
Cholesterol 0mg 0mg
Trans Fat g 0g Prune
Saturated Fat 0.088g 0.058g Raisin
Monounsaturated Fat 0.053g 0.051g Prune
Polyunsaturated fat 0.062g 0.037g Prune

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Prune Raisin
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
12
Raisin
Mineral Summary Score
35
Prune
41
Raisin

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
18%
Raisin
Carbohydrates
64%
Prune
79%
Raisin
Fats
2%
Prune
2%
Raisin

Comparison summary

Which food is lower in Saturated Fat?
Raisin
Raisin is lower in Saturated Fat (difference - 0.03g)
Which food is cheaper?
Raisin
Raisin is cheaper (difference - $1)
Which food is richer in minerals?
Raisin
Raisin is relatively richer in minerals
Which food is lower in Sugar?
Prune
Prune is lower in Sugar (difference - 21.06g)
Which food contains less Sodium?
Prune
Prune contains less Sodium (difference - 9mg)
Which food is lower in glycemic index?
Prune
Prune is lower in glycemic index (difference - 35)
Which food is richer in vitamins?
Prune
Prune is relatively richer in vitamins
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. Raisin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168165/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.