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Prune vs Raspberry - In-Depth Nutrition Comparison

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Summary of differences between Prune and Raspberry

  • Prune has more Vitamin K, Copper, Potassium, Vitamin B6, Vitamin B2, Vitamin B3 and Phosphorus, while Raspberry has more Vitamin C and Manganese.
  • Prune covers your daily need of Vitamin K 43% more than Raspberry.
  • Prune contains 5 times more Vitamin B2 than Raspberry. While Prune contains 0.186mg of Vitamin B2, Raspberry contains only 0.038mg.

These are the specific foods used in this comparison Plums, dried (prunes), uncooked and Raspberries, raw.

Infographic

Prune vs Raspberry 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
7
:
Contains more Iron +34.8%
Contains more Calcium +72%
Contains more Potassium +384.8%
Contains more Magnesium +86.4%
Contains more Copper +212.2%
Contains more Phosphorus +137.9%
Contains less Sodium -50%
Equal in Zinc - 0.42
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 35% 13% 65% 30% 94% 12% 30% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 26% 8% 14% 16% 30% 12% 13% 1%
Contains more Iron +34.8%
Contains more Calcium +72%
Contains more Potassium +384.8%
Contains more Magnesium +86.4%
Contains more Copper +212.2%
Contains more Phosphorus +137.9%
Contains less Sodium -50%
Equal in Zinc - 0.42

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
:
Contains more Vitamin A +2266.7%
Contains more Vitamin B1 +59.4%
Contains more Vitamin B2 +389.5%
Contains more Vitamin B3 +214.7%
Contains more Vitamin B5 +28.3%
Contains more Vitamin B6 +272.7%
Contains more Vitamin K +662.8%
Contains more Vitamin C +4266.7%
Contains more Vitamin E +102.3%
Contains more Folate +425%
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 88% 2% 18% 0% 8% 9% 12% 20% 13% 0% 20% 16%
Contains more Vitamin A +2266.7%
Contains more Vitamin B1 +59.4%
Contains more Vitamin B2 +389.5%
Contains more Vitamin B3 +214.7%
Contains more Vitamin B5 +28.3%
Contains more Vitamin B6 +272.7%
Contains more Vitamin K +662.8%
Contains more Vitamin C +4266.7%
Contains more Vitamin E +102.3%
Contains more Folate +425%

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
17
Raspberry
Mineral Summary Score
35
Prune
15
Raspberry

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
7%
Raspberry
Carbohydrates
64%
Prune
12%
Raspberry
Fats
2%
Prune
3%
Raspberry

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 Raspberry
Lower in Sugars ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Rich in minerals 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 Raspberry
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 contains less Sugars?
Raspberry
Raspberry contains less Sugars (difference - 33.71g)
Which food contains less Sodium?
Raspberry
Raspberry contains less Sodium (difference - 1mg)
Which food is lower in Saturated Fat?
Raspberry
Raspberry is lower in Saturated Fat (difference - 0.069g)
Which food is lower in glycemic index?
Raspberry
Raspberry is lower in glycemic index (difference - 3)
Which food is cheaper?
Raspberry
Raspberry is cheaper (difference - $1.3)
Which food is richer in minerals?
Prune
Prune is relatively richer in minerals
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 Raspberry Opinion
Calories 240 52 Prune
Protein 2.18 1.2 Prune
Fats 0.38 0.65 Raspberry
Vitamin C 0.6 26.2 Raspberry
Carbs 63.88 11.94 Prune
Cholesterol 0 0
Vitamin D 0 0
Iron 0.93 0.69 Prune
Calcium 43 25 Prune
Potassium 732 151 Prune
Magnesium 41 22 Prune
Sugars 38.13 4.42 Raspberry
Fiber 7.1 6.5 Prune
Copper 0.281 0.09 Prune
Zinc 0.44 0.42 Prune
Starch 5.11 0 Prune
Phosphorus 69 29 Prune
Sodium 2 1 Raspberry
Vitamin A 781 33 Prune
Vitamin E 0.43 0.87 Raspberry
Vitamin D 0 0
Vitamin B1 0.051 0.032 Prune
Vitamin B2 0.186 0.038 Prune
Vitamin B3 1.882 0.598 Prune
Vitamin B5 0.422 0.329 Prune
Vitamin B6 0.205 0.055 Prune
Vitamin B12 0 0
Vitamin K 59.5 7.8 Prune
Folate 4 21 Raspberry
Trans Fat 0 Prune
Saturated Fat 0.088 0.019 Raspberry
Monounsaturated Fat 0.053 0.064 Raspberry
Polyunsaturated fat 0.062 0.375 Raspberry
Tryptophan 0.025 Prune
Threonine 0.049 Prune
Isoleucine 0.041 Prune
Leucine 0.066 Prune
Lysine 0.05 Prune
Methionine 0.016 Prune
Phenylalanine 0.052 Prune
Valine 0.056 Prune
Histidine 0.027 Prune
Fructose 12.45 2.35 Prune

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. Raspberry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167755/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.