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Prune vs Rose hip - In-Depth Nutrition Comparison

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The main differences between Prune and Rose hip

  • Prune has more Vitamin K, Copper, Vitamin B6, and Potassium, however Rose hip has more Vitamin C, Fiber, Vitamin E , Manganese, Vitamin A, and Calcium.
  • Daily need coverage for Vitamin C from Rose hip is 473% higher.
  • Rose hip has 3 times less Vitamin B6 than Prune. Prune has 0.205mg of Vitamin B6, while Rose hip has 0.076mg.

Food types used in this article are Plums, dried (prunes), uncooked and Rose Hips, wild (Northern Plains Indians).

Infographic

Prune vs Rose hip 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
5
:
Contains more Potassium +70.6%
Contains more Copper +148.7%
Contains more Zinc +76%
Contains more Phosphorus +13.1%
Contains less Sodium -50%
Contains more Iron +14%
Contains more Calcium +293%
Contains more Magnesium +68.3%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 35% 13% 65% 30% 94% 12% 30% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 40% 51% 38% 50% 38% 7% 27% 1%
Contains more Potassium +70.6%
Contains more Copper +148.7%
Contains more Zinc +76%
Contains more Phosphorus +13.1%
Contains less Sodium -50%
Contains more Iron +14%
Contains more Calcium +293%
Contains more Magnesium +68.3%

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
8
:
Contains more Vitamin B1 +218.8%
Contains more Vitamin B2 +12%
Contains more Vitamin B3 +44.8%
Contains more Vitamin B6 +169.7%
Contains more Vitamin K +129.7%
Contains more Folate +33.3%
Contains more Vitamin C +70900%
Contains more Vitamin A +456.3%
Contains more Vitamin E +1258.1%
Contains more Vitamin B5 +89.6%
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 1420% 261% 117% 0% 4% 39% 25% 48% 18% 0% 65% 3%
Contains more Vitamin B1 +218.8%
Contains more Vitamin B2 +12%
Contains more Vitamin B3 +44.8%
Contains more Vitamin B6 +169.7%
Contains more Vitamin K +129.7%
Contains more Folate +33.3%
Contains more Vitamin C +70900%
Contains more Vitamin A +456.3%
Contains more Vitamin E +1258.1%
Contains more Vitamin B5 +89.6%

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 Rose hip
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Sodium ok
Lower in glycemic index ok
Rich in vitamins ok
Lower in price Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Prune Rose hip Opinion
Calories 240kcal 162kcal Prune
Protein 2.18g 1.6g Prune
Fats 0.38g 0.34g Prune
Vitamin C 0.6mg 426mg Rose hip
Net carbs 56.78g 14.12g Prune
Carbs 63.88g 38.22g Prune
Cholesterol 0mg mg Rose hip
Vitamin D 0IU IU Prune
Iron 0.93mg 1.06mg Rose hip
Calcium 43mg 169mg Rose hip
Potassium 732mg 429mg Prune
Magnesium 41mg 69mg Rose hip
Sugar 38.13g 2.58g Rose hip
Fiber 7.1g 24.1g Rose hip
Copper 0.281mg 0.113mg Prune
Zinc 0.44mg 0.25mg Prune
Starch 5.11g g Prune
Phosphorus 69mg 61mg Prune
Sodium 2mg 4mg Prune
Vitamin A 781IU 4345IU Rose hip
Vitamin E 0.43mg 5.84mg Rose hip
Vitamin D 0µg µg Prune
Vitamin B1 0.051mg 0.016mg Prune
Vitamin B2 0.186mg 0.166mg Prune
Vitamin B3 1.882mg 1.3mg Prune
Vitamin B5 0.422mg 0.8mg Rose hip
Vitamin B6 0.205mg 0.076mg Prune
Vitamin B12 0µg µg Prune
Vitamin K 59.5µg 25.9µg Prune
Folate 4µg 3µg Prune
Trans Fat g g
Saturated Fat 0.088g g Rose hip
Monounsaturated Fat 0.053g g Prune
Polyunsaturated fat 0.062g g Prune
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 1.16g Prune

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Prune Rose hip
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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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
166
Rose hip
Mineral Summary Score
35
Prune
31
Rose hip

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
10%
Rose hip
Carbohydrates
64%
Prune
38%
Rose hip
Fats
2%
Prune
2%
Rose hip

Comparison summary

Which food is lower in Cholesterol?
Rose hip
Rose hip is lower in Cholesterol (difference - 0mg)
Which food is lower in Sugar?
Rose hip
Rose hip is lower in Sugar (difference - 35.55g)
Which food is lower in Saturated Fat?
Rose hip
Rose hip is lower in Saturated Fat (difference - 0.088g)
Which food contains less Sodium?
Prune
Prune contains less Sodium (difference - 2mg)
Which food is lower in glycemic index?
Prune
Prune is lower in glycemic index (difference - 35)
Which food is richer in vitamins?
Prune
Prune is relatively richer in vitamins
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

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. Rose hip - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168998/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.