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Prunes vs. Sour cherry — In-Depth Nutrition Comparison

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Summary of differences between prunes and sour cherries

  • The amount of vitamin K, fiber, potassium, vitamin B6, manganese, vitamin B3, vitamin B2, magnesium, vitamin B5, and phosphorus in prunes is higher than in sour cherries.
  • Prunes cover your daily need for vitamin K, 43% more than sour cherries.
  • Prunes contain 10 times more vitamin B5 than sour cherries. While prunes contain 0.422mg of vitamin B5, sour cherries contain only 0.041mg.
  • Prunes have a lower glycemic index. The glycemic index of prunes is 29, while the glycemic index of sour cherries is 41.

These are the specific foods used in this comparison Plums, dried (prunes), uncooked and Cherries, sour, canned, water pack, drained.

Infographic

Prunes vs Sour cherry 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
10
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 5.7% 3.3% 10% 24% 0% 1.9% 6.9% 0.52% 7.7% 0%
Contains more MagnesiumMagnesium +412.5%
Contains more CalciumCalcium +290.9%
Contains more PotassiumPotassium +536.5%
Contains more IronIron +45.3%
Contains more CopperCopper +∞%
Contains more ZincZinc +528.6%
Contains more PhosphorusPhosphorus +331.3%
Contains less SodiumSodium -50%
Contains more ManganeseManganese +406.8%
Contains more SeleniumSelenium +∞%

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
11
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 1% 0% 0% 0% 6.3% 15% 4.9% 2.5% 11% 0% 20% 0% 0%
Contains more Vitamin CVitamin C +100%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +104%
Contains more Vitamin B2Vitamin B2 +186.2%
Contains more Vitamin B3Vitamin B3 +623.8%
Contains more Vitamin B5Vitamin B5 +929.3%
Contains more Vitamin B6Vitamin B6 +336.2%
Contains more Vitamin KVitamin K +634.6%
Contains more FolateFolate +∞%
Contains more CholineCholine +∞%
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Prunes Sour cherry DV% diff.
Vitamin K 59.5µg 8.1µg 43%
Copper 0.281mg 31%
Fiber 7.1g 1.2g 24%
Carbs 63.88g 10.45g 18%
Potassium 732mg 115mg 18%
Fructose 12.45g 2.79g 12%
Vitamin B6 0.205mg 0.047mg 12%
Vitamin B3 1.882mg 0.26mg 10%
Manganese 0.299mg 0.059mg 10%
Calories 240kcal 42kcal 10%
Vitamin B2 0.186mg 0.065mg 9%
Phosphorus 69mg 16mg 8%
Magnesium 41mg 8mg 8%
Vitamin B5 0.422mg 0.041mg 8%
Iron 0.93mg 0.64mg 4%
Vitamin A 39µg 4%
Calcium 43mg 11mg 3%
Zinc 0.44mg 0.07mg 3%
Vitamin E 0.43mg 3%
Protein 2.18g 0.69g 3%
Vitamin B1 0.051mg 0.025mg 2%
Starch 5.11g 2%
Choline 10.1mg 2%
Selenium 0.3µg 1%
Folate 4µg 1%
Fats 0.38g 0.21g 0%
Vitamin C 0.6mg 0.3mg 0%
Net carbs 56.78g 9.25g N/A
Sugar 38.13g 6.99g N/A
Sodium 2mg 4mg 0%
Saturated fat 0.088g 0%
Monounsaturated fat 0.053g 0%
Polyunsaturated fat 0.062g 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%

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
10% 88%
Protein: 0.69 g
Fats: 0.21 g
Carbs: 10.45 g
Water: 88.31 g
Other: 0.34 g
Contains more ProteinProtein +215.9%
Contains more FatsFats +81%
Contains more CarbsCarbs +511.3%
Contains more OtherOther +676.5%
Contains more WaterWater +185.6%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Prunes
5
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
60% 40%
Starch: 0 g
Sucrose: 0.01 g
Glucose: 4.19 g
Fructose: 2.79 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more StarchStarch +∞%
Contains more SucroseSucrose +1400%
Contains more GlucoseGlucose +507.6%
Contains more FructoseFructose +346.2%
Contains more MaltoseMaltose +∞%
~equal in Lactose ~0g
~equal in Galactose ~0g

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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. Sour cherry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167769/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.