Foodstruct
Advanced Nutrition Search | Diet Analysis | Glycemic index chart | Insulin index chart

Prune vs Raspberry - In-Depth Nutrition Comparison

Compare

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
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
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%

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 Raspberry
Lower in Sugar 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

All nutrients comparison - raw data values

Nutrient Prune Raspberry Opinion
Calories 240kcal 52kcal Prune
Protein 2.18g 1.2g Prune
Fats 0.38g 0.65g Raspberry
Vitamin C 0.6mg 26.2mg Raspberry
Net carbs 56.78g 5.44g Prune
Carbs 63.88g 11.94g Prune
Cholesterol 0mg 0mg
Vitamin D 0IU 0IU
Iron 0.93mg 0.69mg Prune
Calcium 43mg 25mg Prune
Potassium 732mg 151mg Prune
Magnesium 41mg 22mg Prune
Sugar 38.13g 4.42g Raspberry
Fiber 7.1g 6.5g Prune
Copper 0.281mg 0.09mg Prune
Zinc 0.44mg 0.42mg Prune
Starch 5.11g 0g Prune
Phosphorus 69mg 29mg Prune
Sodium 2mg 1mg Raspberry
Vitamin A 781IU 33IU Prune
Vitamin E 0.43mg 0.87mg Raspberry
Vitamin D 0µg 0µg
Vitamin B1 0.051mg 0.032mg Prune
Vitamin B2 0.186mg 0.038mg Prune
Vitamin B3 1.882mg 0.598mg Prune
Vitamin B5 0.422mg 0.329mg Prune
Vitamin B6 0.205mg 0.055mg Prune
Vitamin B12 0µg 0µg
Vitamin K 59.5µg 7.8µg Prune
Folate 4µg 21µg Raspberry
Trans Fat g 0g Prune
Saturated Fat 0.088g 0.019g Raspberry
Monounsaturated Fat 0.053g 0.064g Raspberry
Polyunsaturated fat 0.062g 0.375g Raspberry
Tryptophan 0.025mg mg Prune
Threonine 0.049mg mg Prune
Isoleucine 0.041mg mg Prune
Leucine 0.066mg mg Prune
Lysine 0.05mg mg Prune
Methionine 0.016mg mg Prune
Phenylalanine 0.052mg mg Prune
Valine 0.056mg mg Prune
Histidine 0.027mg mg Prune
Fructose 12.45g 2.35g Prune

Which food is preferable for your diet?

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

People also compare

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
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 food.
Protein
13%
Prune
7%
Raspberry
Carbohydrates
64%
Prune
12%
Raspberry
Fats
2%
Prune
3%
Raspberry

Comparison summary

Which food is lower in Sugar?
Raspberry
Raspberry is lower in Sugar (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)

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. 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.