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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 Sugars.

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

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Prune vs Raisin infographic
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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" 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 more Zinc +100%
Contains less Sodium -81.8%
Contains more Iron +102.2%
Contains more Calcium +16.3%
Contains more Copper +13.2%
Contains more Phosphorus +46.4%
Equal in Potassium - 749
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 35% 13% 65% 30% 94% 12% 30% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 71% 15% 67% 23% 106% 6% 44% 2%
Contains more Magnesium +28.1%
Contains more Zinc +100%
Contains less Sodium -81.8%
Contains more Iron +102.2%
Contains more Calcium +16.3%
Contains more Copper +13.2%
Contains more Phosphorus +46.4%
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 C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 2% 47% 9% 0% 13% 43% 36% 26% 48% 0% 149% 3%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 8% 0% 3% 0% 27% 29% 15% 6% 41% 0% 9% 4%
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 and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils 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 the food
Protein
13%
Prune
18%
Raisin
Carbohydrates
64%
Prune
79%
Raisin
Fats
2%
Prune
2%
Raisin

Comparison summary table

Pay attention at 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 Sugars ok
Lower in Sodium ok
Lower in glycemic index ok
Rich in vitamins ok
Lower in Cholesterol Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Prune Raisin
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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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 contains less Sugars?
Prune
Prune contains less Sugars (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)

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Prune Raisin Opinion
Calories 240 299 Raisin
Protein 2.18 3.07 Raisin
Fats 0.38 0.46 Raisin
Vitamin C 0.6 2.3 Raisin
Carbs 63.88 79.18 Raisin
Cholesterol 0 0
Vitamin D 0 0
Iron 0.93 1.88 Raisin
Calcium 43 50 Raisin
Potassium 732 749 Raisin
Magnesium 41 32 Prune
Sugars 38.13 59.19 Prune
Fiber 7.1 3.7 Prune
Copper 0.281 0.318 Raisin
Zinc 0.44 0.22 Prune
Starch 5.11 2.7 Prune
Phosphorus 69 101 Raisin
Sodium 2 11 Prune
Vitamin A 781 0 Prune
Vitamin E 0.43 0.12 Prune
Vitamin D 0 0
Vitamin B1 0.051 0.106 Raisin
Vitamin B2 0.186 0.125 Prune
Vitamin B3 1.882 0.766 Prune
Vitamin B5 0.422 0.095 Prune
Vitamin B6 0.205 0.174 Prune
Vitamin B12 0 0
Vitamin K 59.5 3.5 Prune
Folate 4 5 Raisin
Trans Fat 0 Prune
Saturated Fat 0.088 0.058 Raisin
Monounsaturated Fat 0.053 0.051 Prune
Polyunsaturated fat 0.062 0.037 Prune
Tryptophan 0.025 0.05 Raisin
Threonine 0.049 0.077 Raisin
Isoleucine 0.041 0.057 Raisin
Leucine 0.066 0.096 Raisin
Lysine 0.05 0.084 Raisin
Methionine 0.016 0.021 Raisin
Phenylalanine 0.052 0.065 Raisin
Valine 0.056 0.083 Raisin
Histidine 0.027 0.072 Raisin
Fructose 12.45 29.68 Raisin

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 of 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.