Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Prunes vs. Brown rice — In-Depth Nutrition Comparison

Compare

How are Prunes and Brown rice different?

  • Prunes is richer in Vitamin K, Fiber, Copper, Potassium, Vitamin B2, and Vitamin B6, while Brown rice is higher in Manganese, Vitamin B1, and Selenium.
  • Prunes covers your daily need of Vitamin K 49% more than Brown rice.
  • Prunes contains 9 times more Potassium than Brown rice. Prunes contains 732mg of Potassium, while Brown rice contains 86mg.

Plums, dried (prunes), uncooked and Rice, brown, long-grain, cooked types were used in this article.

Infographic

Prunes vs Brown rice 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.
Contains more Calcium +1333.3%
Contains more Iron +66.1%
Contains more Potassium +751.2%
Contains less Sodium -50%
Contains more Copper +165.1%
Contains more Phosphorus +49.3%
Contains more Zinc +61.4%
Contains more Manganese +225.8%
Contains more Selenium +1833.3%
Equal in Magnesium - 39
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 13% 35% 30% 30% 65% 1% 12% 94% 39% 2%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 22% 28% 45% 8% 1% 20% 36% 128% 32%
Contains more Calcium +1333.3%
Contains more Iron +66.1%
Contains more Potassium +751.2%
Contains less Sodium -50%
Contains more Copper +165.1%
Contains more Phosphorus +49.3%
Contains more Zinc +61.4%
Contains more Manganese +225.8%
Contains more Selenium +1833.3%
Equal in Magnesium - 39

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
7
:
Contains more Vitamin A +∞%
Contains more Vitamin E +152.9%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +169.6%
Contains more Vitamin B5 +11.1%
Contains more Vitamin B6 +66.7%
Contains more Vitamin K +29650%
Contains more Vitamin B1 +249%
Contains more Vitamin B3 +36.1%
Contains more Folate +125%
Equal in Vitamin B5 - 0.38
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 4% 0% 0% 45% 16% 49% 23% 29% 7% 0% 1%
Contains more Vitamin A +∞%
Contains more Vitamin E +152.9%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +169.6%
Contains more Vitamin B5 +11.1%
Contains more Vitamin B6 +66.7%
Contains more Vitamin K +29650%
Contains more Vitamin B1 +249%
Contains more Vitamin B3 +36.1%
Contains more Folate +125%
Equal in Vitamin B5 - 0.38

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Carbs +149.7%
Contains more Other +500%
Contains more Protein +25.7%
Contains more Fats +155.3%
Contains more Water +127.3%
2% 64% 31% 3%
Protein: 2.18 g
Fats: 0.38 g
Carbs: 63.88 g
Water: 30.92 g
Other: 2.64 g
3% 26% 70%
Protein: 2.74 g
Fats: 0.97 g
Carbs: 25.58 g
Water: 70.27 g
Other: 0.44 g
Contains more Carbs +149.7%
Contains more Other +500%
Contains more Protein +25.7%
Contains more Fats +155.3%
Contains more Water +127.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -66.2%
Contains more Monounsaturated Fat +596.2%
Contains more Polyunsaturated fat +490.3%
43% 26% 31%
Saturated Fat: 0.088 g
Monounsaturated Fat: 0.053 g
Polyunsaturated fat: 0.062 g
26% 37% 37%
Saturated Fat: 0.26 g
Monounsaturated Fat: 0.369 g
Polyunsaturated fat: 0.366 g
Contains less Saturated Fat -66.2%
Contains more Monounsaturated Fat +596.2%
Contains more Polyunsaturated fat +490.3%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Contains more Glucose +∞%
Contains more Fructose +∞%
Contains more Maltose +∞%
Contains more Starch +385.1%
Contains more Sucrose +60%
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
99%
Starch: 24.79 g
Sucrose: 0.24 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more Glucose +∞%
Contains more Fructose +∞%
Contains more Maltose +∞%
Contains more Starch +385.1%
Contains more Sucrose +60%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Prunes Brown rice
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Cholesterol Equal
Lower in price Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Prunes Brown rice Opinion
Net carbs 56.78g 23.98g Prunes
Protein 2.18g 2.74g Brown rice
Fats 0.38g 0.97g Brown rice
Carbs 63.88g 25.58g Prunes
Calories 240kcal 123kcal Prunes
Starch 5.11g 24.79g Brown rice
Fructose 12.45g 0g Prunes
Sugar 38.13g 0.24g Brown rice
Fiber 7.1g 1.6g Prunes
Calcium 43mg 3mg Prunes
Iron 0.93mg 0.56mg Prunes
Magnesium 41mg 39mg Prunes
Phosphorus 69mg 103mg Brown rice
Potassium 732mg 86mg Prunes
Sodium 2mg 4mg Prunes
Zinc 0.44mg 0.71mg Brown rice
Copper 0.281mg 0.106mg Prunes
Manganese 0.299mg 0.974mg Brown rice
Selenium 0.3µg 5.8µg Brown rice
Vitamin A 781IU 0IU Prunes
Vitamin A RAE 39µg 0µg Prunes
Vitamin E 0.43mg 0.17mg Prunes
Vitamin C 0.6mg 0mg Prunes
Vitamin B1 0.051mg 0.178mg Brown rice
Vitamin B2 0.186mg 0.069mg Prunes
Vitamin B3 1.882mg 2.561mg Brown rice
Vitamin B5 0.422mg 0.38mg Prunes
Vitamin B6 0.205mg 0.123mg Prunes
Folate 4µg 9µg Brown rice
Vitamin K 59.5µg 0.2µg Prunes
Tryptophan 0.025mg 0.033mg Brown rice
Threonine 0.049mg 0.095mg Brown rice
Isoleucine 0.041mg 0.109mg Brown rice
Leucine 0.066mg 0.214mg Brown rice
Lysine 0.05mg 0.099mg Brown rice
Methionine 0.016mg 0.058mg Brown rice
Phenylalanine 0.052mg 0.133mg Brown rice
Valine 0.056mg 0.151mg Brown rice
Histidine 0.027mg 0.066mg Brown rice
Saturated Fat 0.088g 0.26g Prunes
Monounsaturated Fat 0.053g 0.369g Brown rice
Polyunsaturated fat 0.062g 0.366g Brown rice
Omega-6 - Linoleic acid 0.355g Brown rice
Omega-3 - ALA 0.011g Brown rice

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Prunes Brown rice
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

People also compare

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
14%
Brown rice
Minerals Daily Need Coverage Score
32%
Prunes
32%
Brown rice

Comparison summary

Which food contains less Sodium?
Prunes
Prunes contains less Sodium (difference - 2mg)
Which food is lower in Saturated Fat?
Prunes
Prunes is lower in Saturated Fat (difference - 0.172g)
Which food is lower in glycemic index?
Prunes
Prunes is lower in glycemic index (difference - 37)
Which food is richer in vitamins?
Prunes
Prunes is relatively richer in vitamins
Which food is lower in Sugar?
Brown rice
Brown rice is lower in Sugar (difference - 37.89g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($2)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Brown rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169704/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.