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Prunes vs. Rutabagas — In-Depth Nutrition Comparison

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What are the main differences between prunes and rutabagas?

  • Prunes are richer in vitamin K, copper, fiber, vitamin A, potassium, vitamin B2, vitamin B6, vitamin B3, and manganese, yet rutabagas are richer in vitamin C.
  • Prunes' daily need coverage for vitamin K is 49% higher.
  • Prunes have 391 times more vitamin A than rutabagas. Prunes have 781IU of vitamin A, while rutabagas have 2IU.
  • Prunes have a lower glycemic index than rutabagas.

We used Plums, dried (prunes), uncooked and Rutabagas, raw types in this comparison.

Infographic

Prunes vs Rutabagas 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
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 29% 13% 65% 35% 94% 12% 30% 0.26% 39% 1.6%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 13% 27% 17% 11% 6.5% 23% 1.6% 17% 3.8%
Contains more MagnesiumMagnesium +105%
Contains more PotassiumPotassium +140%
Contains more IronIron +111.4%
Contains more CopperCopper +778.1%
Contains more ZincZinc +83.3%
Contains more PhosphorusPhosphorus +30.2%
Contains less SodiumSodium -83.3%
Contains more ManganeseManganese +128.2%
Contains more SeleniumSelenium +133.3%
~equal in Calcium ~43mg

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
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 2% 13% 8.6% 0% 13% 43% 35% 25% 47% 0% 149% 3% 5.5%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 83% 0% 6% 0% 23% 9.2% 13% 9.6% 23% 0% 0.75% 16% 7.7%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +43.3%
Contains more Vitamin B2Vitamin B2 +365%
Contains more Vitamin B3Vitamin B3 +168.9%
Contains more Vitamin B5Vitamin B5 +163.8%
Contains more Vitamin B6Vitamin B6 +105%
Contains more Vitamin KVitamin K +19733.3%
Contains more Vitamin CVitamin C +4066.7%
Contains more Vitamin B1Vitamin B1 +76.5%
Contains more FolateFolate +425%
Contains more CholineCholine +39.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Prunes
4
2% 64% 31% 3%
Protein: 2.18 g
Fats: 0.38 g
Carbs: 63.88 g
Water: 30.92 g
Other: 2.64 g
9% 89%
Protein: 1.08 g
Fats: 0.16 g
Carbs: 8.62 g
Water: 89.43 g
Other: 0.71 g
Contains more ProteinProtein +101.9%
Contains more FatsFats +137.5%
Contains more CarbsCarbs +641.1%
Contains more OtherOther +271.8%
Contains more WaterWater +189.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Prunes
1
43% 26% 31%
Saturated fat: Sat. Fat 0.088 g
Monounsaturated fat: Mono. Fat 0.053 g
Polyunsaturated fat: Poly. Fat 0.062 g
19% 18% 63%
Saturated fat: Sat. Fat 0.027 g
Monounsaturated fat: Mono. Fat 0.025 g
Polyunsaturated fat: Poly. Fat 0.088 g
Contains more Mono. FatMonounsaturated fat +112%
Contains less Sat. FatSaturated fat -69.3%
Contains more Poly. FatPolyunsaturated fat +41.9%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Prunes
4
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
8% 11% 47% 33%
Starch: 0.4 g
Sucrose: 0.53 g
Glucose: 2.3 g
Fructose: 1.61 g
Lactose: 0 g
Maltose: 0.02 g
Galactose: 0 g
Contains more StarchStarch +1177.5%
Contains more GlucoseGlucose +1007%
Contains more FructoseFructose +673.3%
Contains more MaltoseMaltose +200%
Contains more SucroseSucrose +253.3%
~equal in Lactose ~0g
~equal in Galactose ~0g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Prunes Rutabagas DV% diff.
Vitamin K 59.5µg 0.3µg 49%
Copper 0.281mg 0.032mg 28%
Vitamin C 0.6mg 25mg 27%
Fiber 7.1g 2.3g 19%
Carbs 63.88g 8.62g 18%
Fructose 12.45g 1.61g 14%
Potassium 732mg 305mg 13%
Vitamin B2 0.186mg 0.04mg 11%
Calories 240kcal 37kcal 10%
Vitamin B6 0.205mg 0.1mg 8%
Manganese 0.299mg 0.131mg 7%
Vitamin B3 1.882mg 0.7mg 7%
Iron 0.93mg 0.44mg 6%
Vitamin B5 0.422mg 0.16mg 5%
Magnesium 41mg 20mg 5%
Folate 4µg 21µg 4%
Vitamin A 39µg 0µg 4%
Vitamin B1 0.051mg 0.09mg 3%
Zinc 0.44mg 0.24mg 2%
Phosphorus 69mg 53mg 2%
Protein 2.18g 1.08g 2%
Starch 5.11g 0.4g 2%
Choline 10.1mg 14.1mg 1%
Vitamin E 0.43mg 0.3mg 1%
Selenium 0.3µg 0.7µg 1%
Fats 0.38g 0.16g 0%
Net carbs 56.78g 6.32g N/A
Calcium 43mg 43mg 0%
Sugar 38.13g 4.46g N/A
Sodium 2mg 12mg 0%
Saturated fat 0.088g 0.027g 0%
Monounsaturated fat 0.053g 0.025g 0%
Polyunsaturated fat 0.062g 0.088g 0%
Tryptophan 0.025mg 0%
Threonine 0.049mg 0%
Isoleucine 0.041mg 0%
Leucine 0.066mg 0%
Lysine 0.05mg 0%
Methionine 0.016mg 0%
Phenylalanine 0.052mg 0%
Valine 0.056mg 0%
Histidine 0.027mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Prunes Rutabagas
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
26%
Prunes
15%
Rutabagas
Minerals Daily Need Coverage Score
32%
Prunes
13%
Rutabagas

Comparison summary

Which food is lower in Sugar?
Rutabagas
Rutabagas is lower in Sugar (difference - 33.67g)
Which food is lower in Saturated fat?
Rutabagas
Rutabagas is lower in Saturated fat (difference - 0.061g)
Which food contains less Sodium?
Prunes
Prunes contains less Sodium (difference - 10mg)
Which food is lower in glycemic index?
Prunes
Prunes is lower in glycemic index (difference - 43)
Which food is cheaper?
Prunes
Prunes is cheaper (difference - $0.5)
Which food is richer in minerals?
Prunes
Prunes is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
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. Rutabagas - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168454/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.