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

Prunes vs. Smoothie — In-Depth Nutrition Comparison

Compare

How are Prunes and Smoothie different?

  • Prunes are richer in Fiber, Potassium, Iron, Vitamin B6, and Vitamin B3, while Smoothie is higher in Vitamin C, and Vitamin B12.
  • Prunes covers your daily need of Fiber 28% more than Smoothie.
  • Prunes contain 31 times more Potassium than Smoothie. Prunes contain 732mg of Potassium, while Smoothie contains 24mg.
  • Smoothie is lower in Sugar.

Plums, dried (prunes), uncooked and Beverages, V8 SPLASH Smoothies, Strawberry Banana types were used in this article.

Infographic

Prunes vs Smoothie 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
9
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 0% 12% 2.1% 5.6% 0% 0% 0% 3.8% 0% 0%
Contains more MagnesiumMagnesium +∞%
Contains more PotassiumPotassium +2950%
Contains more IronIron +520%
Contains more CopperCopper +∞%
Contains more ZincZinc +∞%
Contains more PhosphorusPhosphorus +∞%
Contains less SodiumSodium -93.1%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +∞%
~equal in Calcium ~41mg

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
10
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% 47% 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 82% 24% 0% 0% 0% 0% 15% 0% 19% 30% 0% 0% 0%
Contains more Vitamin AVitamin A +91.4%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +130.6%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +150%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +3983.3%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~µg

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
8% 90%
Protein: 1.22 g
Fats: 0 g
Carbs: 8.16 g
Water: 90.28 g
Other: 0.34 g
Contains more ProteinProtein +78.7%
Contains more FatsFats +∞%
Contains more CarbsCarbs +682.8%
Contains more OtherOther +676.5%
Contains more WaterWater +192%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Prunes Smoothie Opinion
Calories 240kcal 37kcal Prunes
Protein 2.18g 1.22g Prunes
Fats 0.38g 0g Prunes
Vitamin C 0.6mg 24.5mg Smoothie
Net carbs 56.78g 8.16g Prunes
Carbs 63.88g 8.16g Prunes
Magnesium 41mg Prunes
Calcium 43mg 41mg Prunes
Potassium 732mg 24mg Prunes
Iron 0.93mg 0.15mg Prunes
Sugar 38.13g 7.35g Smoothie
Fiber 7.1g 0g Prunes
Copper 0.281mg Prunes
Zinc 0.44mg Prunes
Starch 5.11g Prunes
Phosphorus 69mg Prunes
Sodium 2mg 29mg Prunes
Vitamin A 781IU 408IU Prunes
Vitamin A 39µg Prunes
Vitamin E 0.43mg Prunes
Manganese 0.299mg Prunes
Selenium 0.3µg Prunes
Vitamin B1 0.051mg Prunes
Vitamin B2 0.186mg Prunes
Vitamin B3 1.882mg 0.816mg Prunes
Vitamin B5 0.422mg Prunes
Vitamin B6 0.205mg 0.082mg Prunes
Vitamin B12 0µg 0.24µg Smoothie
Vitamin K 59.5µg Prunes
Folate 4µg Prunes
Choline 10.1mg Prunes
Saturated Fat 0.088g 0g Smoothie
Monounsaturated Fat 0.053g Prunes
Polyunsaturated fat 0.062g Prunes
Tryptophan 0.025mg Prunes
Threonine 0.049mg Prunes
Isoleucine 0.041mg Prunes
Leucine 0.066mg Prunes
Lysine 0.05mg Prunes
Methionine 0.016mg Prunes
Phenylalanine 0.052mg Prunes
Valine 0.056mg Prunes
Histidine 0.027mg Prunes
Fructose 12.45g Prunes

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Prunes Smoothie
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
29%
Prunes
13%
Smoothie
Minerals Daily Need Coverage Score
32%
Prunes
2%
Smoothie

Comparison summary

Which food is lower in Sugar?
Smoothie
Smoothie is lower in Sugar (difference - 30.78g)
Which food is lower in Saturated Fat?
Smoothie
Smoothie is lower in Saturated Fat (difference - 0.088g)
Which food is cheaper?
Smoothie
Smoothie is cheaper (difference - $2)
Which food contains less Sodium?
Prunes
Prunes contains less Sodium (difference - 27mg)
Which food is lower in glycemic index?
Prunes
Prunes is lower in glycemic index (difference - 15)
Which food is richer in minerals?
Prunes
Prunes is relatively richer in minerals
Which food is richer in vitamins?
Prunes
Prunes is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Smoothie - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174829/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.