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  6. Prunes vs. Raisin

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.

Infographic

Prunes 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Prunes
Prunes
3
:
6
Raisin
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%
Contains more Selenium +100%
Equal in Potassium - 749
Equal in Manganese - 0.299
Prunes
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 13% 35% 30% 30% 65% 1% 12% 94% 39% 2%
Raisin
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 71% 23% 44% 67% 2% 6% 106% 39% 4%
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%
Contains more Selenium +100%
Equal in Potassium - 749
Equal in Manganese - 0.299

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
Prunes
7
:
3
Raisin
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%
Prunes
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%
Raisin
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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Prunes
Prunes
2
:
3
Raisin
Raisin
Contains more Water +100.4%
Contains more Other +41.9%
Contains more Protein +40.8%
Contains more Fats +21.1%
Contains more Carbs +24%
Prunes
2% 64% 31% 3%
Protein: 2.18 g
Fats: 0.38 g
Carbs: 63.88 g
Water: 30.92 g
Other: 2.64 g
Raisin
3% 79% 15% 2%
Protein: 3.07 g
Fats: 0.46 g
Carbs: 79.18 g
Water: 15.43 g
Other: 1.86 g
Contains more Water +100.4%
Contains more Other +41.9%
Contains more Protein +40.8%
Contains more Fats +21.1%
Contains more Carbs +24%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Prunes
Prunes
2
:
1
Raisin
Raisin
Contains more Polyunsaturated fat +67.6%
Contains less Saturated Fat -34.1%
Equal in Monounsaturated Fat - 0.051
Prunes
43% 26% 31%
Saturated Fat: 0.088 g
Monounsaturated Fat: 0.053 g
Polyunsaturated fat: 0.062 g
Raisin
40% 35% 25%
Saturated Fat: 0.058 g
Monounsaturated Fat: 0.051 g
Polyunsaturated fat: 0.037 g
Contains more Polyunsaturated fat +67.6%
Contains less Saturated Fat -34.1%
Equal in Monounsaturated Fat - 0.051

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Prunes
Prunes
2
:
3
Raisin
Raisin
Contains more Starch +89.3%
Contains more Maltose +∞%
Contains more Sucrose +200%
Contains more Fructose +138.4%
Equal in Glucose - 27.75
Prunes
12% 59% 29%
Starch: 5.11 g
Sucrose: 0.15 g
Glucose: 25.46 g
Fructose: 12.45 g
Lactose: 0 g
Maltose: 0.06 g
Galactose: 0 g
Raisin
4% 46% 49%
Starch: 2.7 g
Sucrose: 0.45 g
Glucose: 27.75 g
Fructose: 29.68 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more Starch +89.3%
Contains more Maltose +∞%
Contains more Sucrose +200%
Contains more Fructose +138.4%
Equal in Glucose - 27.75

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Prunes 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 Prunes 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 Prunes
Fructose 12.45g 29.68g Raisin
Sugar 38.13g 59.19g Prunes
Fiber 7.1g 3.7g Prunes
Calcium 43mg 50mg Raisin
Iron 0.93mg 1.88mg Raisin
Magnesium 41mg 32mg Prunes
Phosphorus 69mg 101mg Raisin
Potassium 732mg 749mg Raisin
Sodium 2mg 11mg Prunes
Zinc 0.44mg 0.22mg Prunes
Copper 0.281mg 0.318mg Raisin
Manganese 0.299mg 0.299mg
Selenium 0.3µg 0.6µg Raisin
Vitamin A 781IU 0IU Prunes
Vitamin A RAE 39µg 0µg Prunes
Vitamin E 0.43mg 0.12mg Prunes
Vitamin C 0.6mg 2.3mg Raisin
Vitamin B1 0.051mg 0.106mg Raisin
Vitamin B2 0.186mg 0.125mg Prunes
Vitamin B3 1.882mg 0.766mg Prunes
Vitamin B5 0.422mg 0.095mg Prunes
Vitamin B6 0.205mg 0.174mg Prunes
Folate 4µg 5µg Raisin
Vitamin K 59.5µg 3.5µg Prunes
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
Saturated Fat 0.088g 0.058g Raisin
Monounsaturated Fat 0.053g 0.051g Prunes
Polyunsaturated fat 0.062g 0.037g Prunes
Omega-6 - Gamma-linoleic acid 0g 0.001g Raisin

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Prunes Raisin
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
31%
Prunes
12%
Raisin
Minerals Daily Need Coverage Score
32%
Prunes
37%
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?
Prunes
Prunes is lower in Sugar (difference - 21.06g)
Which food contains less Sodium?
Prunes
Prunes contains less Sodium (difference - 9mg)
Which food is lower in glycemic index?
Prunes
Prunes is lower in glycemic index (difference - 35)
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. 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.