Prunes vs. Raspberry — In-Depth Nutrition Comparison

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Summary of differences between Prunes and Raspberry

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

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

Raspberry

Contains more Calcium +72%

Contains more Iron +34.8%

Contains more Magnesium +86.4%

Contains more Phosphorus +137.9%

Contains more Potassium +384.8%

Contains more Copper +212.2%

Contains more Selenium +50%

Contains less Sodium -50%

Contains more Manganese +124.1%

Equal in Zinc - 0.42

Prunes

Raspberry

Contains more Calcium +72%

Contains more Iron +34.8%

Contains more Magnesium +86.4%

Contains more Phosphorus +137.9%

Contains more Potassium +384.8%

Contains more Copper +212.2%

Contains more Selenium +50%

Contains less Sodium -50%

Contains more Manganese +124.1%

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" charts below show how much of the daily needs can be covered by 300 grams of the food.

Prunes

Raspberry

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 E +102.3%

Contains more Vitamin C +4266.7%

Contains more Folate +425%

Prunes

Raspberry

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 E +102.3%

Contains more Vitamin C +4266.7%

Contains more Folate +425%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison

Prunes

Raspberry

Contains more Protein +81.7%

Contains more Carbs +435%

Contains more Other +473.9%

Contains more Fats +71.1%

Contains more Water +177.3%

Prunes

Protein: 2.18 g

Fats: 0.38 g

Carbs: 63.88 g

Water: 30.92 g

Other: 2.64 g

Raspberry

Protein: 1.2 g

Fats: 0.65 g

Carbs: 11.94 g

Water: 85.75 g

Other: 0.46 g

Contains more Protein +81.7%

Contains more Carbs +435%

Contains more Other +473.9%

Contains more Fats +71.1%

Contains more Water +177.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison

Prunes

Raspberry

Contains less Saturated Fat -78.4%

Contains more Monounsaturated Fat +20.8%

Contains more Polyunsaturated fat +504.8%

Prunes

Saturated Fat: 0.088 g

Monounsaturated Fat: 0.053 g

Polyunsaturated fat: 0.062 g

Raspberry

Saturated Fat: 0.019 g

Monounsaturated Fat: 0.064 g

Polyunsaturated fat: 0.375 g

Contains less Saturated Fat -78.4%

Contains more Monounsaturated Fat +20.8%

Contains more Polyunsaturated fat +504.8%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison

Prunes

Raspberry

Contains more Starch +∞%

Contains more Glucose +1268.8%

Contains more Fructose +429.8%

Contains more Maltose +∞%

Contains more Sucrose +33.3%

Prunes

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

Raspberry

Starch: 0 g

Sucrose: 0.2 g

Glucose: 1.86 g

Fructose: 2.35 g

Lactose: 0 g

Maltose: 0 g

Galactose: 0 g

Contains more Starch +∞%

Contains more Glucose +1268.8%

Contains more Fructose +429.8%

Contains more Maltose +∞%

Contains more Sucrose +33.3%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.


Lower in Sugar
Lower in Sodium
Lower in Saturated Fat
Lower in Glycemic Index
Lower in price
Rich in minerals
Rich in vitamins
Lower in Cholesterol	Equal

All nutrients comparison - raw data values

Nutrient			Opinion
Net carbs	56.78g	5.44g
Protein	2.18g	1.2g
Fats	0.38g	0.65g
Carbs	63.88g	11.94g
Calories	240kcal	52kcal
Starch	5.11g	0g
Fructose	12.45g	2.35g
Sugar	38.13g	4.42g
Fiber	7.1g	6.5g
Calcium	43mg	25mg
Iron	0.93mg	0.69mg
Magnesium	41mg	22mg
Phosphorus	69mg	29mg
Potassium	732mg	151mg
Sodium	2mg	1mg
Zinc	0.44mg	0.42mg
Copper	0.281mg	0.09mg
Manganese	0.299mg	0.67mg
Selenium	0.3µg	0.2µg
Vitamin A	781IU	33IU
Vitamin A RAE	39µg	2µg
Vitamin E	0.43mg	0.87mg
Vitamin C	0.6mg	26.2mg
Vitamin B1	0.051mg	0.032mg
Vitamin B2	0.186mg	0.038mg
Vitamin B3	1.882mg	0.598mg
Vitamin B5	0.422mg	0.329mg
Vitamin B6	0.205mg	0.055mg
Folate	4µg	21µg
Vitamin K	59.5µg	7.8µg
Tryptophan	0.025mg
Threonine	0.049mg
Isoleucine	0.041mg
Leucine	0.066mg
Lysine	0.05mg
Methionine	0.016mg
Phenylalanine	0.052mg
Valine	0.056mg
Histidine	0.027mg
Saturated Fat	0.088g	0.019g
Monounsaturated Fat	0.053g	0.064g
Polyunsaturated fat	0.062g	0.375g

Which food is preferable for your diet?

Low Fats diet

Low Carbs diet

Low Calories diet

Low Glycemic Index diet

is better in case of low diet


Low Fats diet
Low Carbs diet
Low Calories diet
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

31%

17%

Minerals Daily Need Coverage Score

32%

20%

Comparison summary

Which food is lower in Sugar?

Raspberry is lower in Sugar (difference - 33.71g)

Which food contains less Sodium?

Raspberry contains less Sodium (difference - 1mg)

Which food is lower in Saturated Fat?

Raspberry is lower in Saturated Fat (difference - 0.069g)

Which food is lower in glycemic index?

Raspberry is lower in glycemic index (difference - 3)

Which food is cheaper?

Raspberry is cheaper (difference - $1.3)

Which food is richer in minerals?

Prunes is relatively richer in minerals

Which food is richer in vitamins?

Prunes is relatively richer in vitamins

Which food contains less Cholesterol?

The foods are relatively equal in Cholesterol (0 mg)

Prunes vs. Raspberry — In-Depth Nutrition Comparison

Summary of differences between Prunes and Raspberry

Infographic

Mineral Comparison

Vitamin Comparison

Macronutrient Comparison

Fat Type Comparison

Carbohydrate type comparison

Comparison summary table

All nutrients comparison - raw data values

Which food is preferable for your diet?

People also compare

Vitamins & Minerals Daily Need Coverage Score

Comparison summary

References