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Prunes vs. Cayenne pepper — In-Depth Nutrition Comparison

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Important differences between prunes and cayenne pepper

  • Cayenne pepper has more vitamin A, vitamin E, vitamin B6, iron, vitamin C, fiber, manganese, vitamin B2, vitamin B3, and potassium than prunes.
  • Cayenne pepper's daily need coverage for vitamin A is 817% more.

The food varieties used in the comparison are Plums, dried (prunes), uncooked and Spices, pepper, red or cayenne.

Infographic

Prunes vs Cayenne pepper 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
1
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 109% 44% 178% 293% 124% 68% 126% 3.9% 261% 48%
Contains less SodiumSodium -93.3%
Contains more MagnesiumMagnesium +270.7%
Contains more CalciumCalcium +244.2%
Contains more PotassiumPotassium +175.1%
Contains more IronIron +738.7%
Contains more CopperCopper +32.7%
Contains more ZincZinc +463.6%
Contains more PhosphorusPhosphorus +324.6%
Contains more ManganeseManganese +568.9%
Contains more SeleniumSelenium +2833.3%

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
1
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 255% 694% 597% 0% 82% 212% 163% 0% 565% 0% 201% 80% 28%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin CVitamin C +12633.3%
Contains more Vitamin AVitamin A +5235.9%
Contains more Vitamin EVitamin E +6837.2%
Contains more Vitamin B1Vitamin B1 +543.1%
Contains more Vitamin B2Vitamin B2 +394.1%
Contains more Vitamin B3Vitamin B3 +362.3%
Contains more Vitamin B6Vitamin B6 +1095.1%
Contains more Vitamin KVitamin K +35%
Contains more FolateFolate +2550%
Contains more CholineCholine +409.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Prunes
2
2% 64% 31% 3%
Protein: 2.18 g
Fats: 0.38 g
Carbs: 63.88 g
Water: 30.92 g
Other: 2.64 g
12% 17% 57% 8% 6%
Protein: 12.01 g
Fats: 17.27 g
Carbs: 56.63 g
Water: 8.05 g
Other: 6.04 g
Contains more CarbsCarbs +12.8%
Contains more WaterWater +284.1%
Contains more ProteinProtein +450.9%
Contains more FatsFats +4444.7%
Contains more OtherOther +128.8%

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
23% 19% 58%
Saturated fat: Sat. Fat 3.26 g
Monounsaturated fat: Mono. Fat 2.75 g
Polyunsaturated fat: Poly. Fat 8.37 g
Contains less Sat. FatSaturated fat -97.3%
Contains more Mono. FatMonounsaturated fat +5088.7%
Contains more Poly. FatPolyunsaturated fat +13400%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Prunes Cayenne pepper DV% diff.
Vitamin A 39µg 2081µg 227%
Vitamin E 0.43mg 29.83mg 196%
Vitamin B6 0.205mg 2.45mg 173%
Iron 0.93mg 7.8mg 86%
Vitamin C 0.6mg 76.4mg 84%
Fiber 7.1g 27.2g 80%
Manganese 0.299mg 2mg 74%
Vitamin B2 0.186mg 0.919mg 56%
Polyunsaturated fat 0.062g 8.37g 55%
Vitamin B3 1.882mg 8.701mg 43%
Potassium 732mg 2014mg 38%
Phosphorus 69mg 293mg 32%
Folate 4µg 106µg 26%
Magnesium 41mg 152mg 26%
Fats 0.38g 17.27g 26%
Vitamin B1 0.051mg 0.328mg 23%
Protein 2.18g 12.01g 20%
Zinc 0.44mg 2.48mg 19%
Vitamin K 59.5µg 80.3µg 17%
Fructose 12.45g 16%
Selenium 0.3µg 8.8µg 15%
Saturated fat 0.088g 3.26g 14%
Calcium 43mg 148mg 11%
Copper 0.281mg 0.373mg 10%
Choline 10.1mg 51.5mg 8%
Vitamin B5 0.422mg 8%
Monounsaturated fat 0.053g 2.75g 7%
Calories 240kcal 318kcal 4%
Carbs 63.88g 56.63g 2%
Starch 5.11g 2%
Sodium 2mg 30mg 1%
Net carbs 56.78g 29.43g N/A
Sugar 38.13g 10.34g N/A
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 Cayenne pepper
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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
221%
Cayenne pepper
Minerals Daily Need Coverage Score
32%
Prunes
125%
Cayenne pepper

Comparison summary

Which food contains less Sodium?
Prunes
Prunes contains less Sodium (difference - 28mg)
Which food is lower in Saturated fat?
Prunes
Prunes is lower in Saturated fat (difference - 3.172g)
Which food is lower in glycemic index?
Prunes
Prunes is lower in glycemic index (difference - 3)
Which food is cheaper?
Prunes
Prunes is cheaper (difference - $0.5)
Which food is lower in Sugar?
Cayenne pepper
Cayenne pepper is lower in Sugar (difference - 27.79g)
Which food is richer in minerals?
Cayenne pepper
Cayenne pepper is relatively richer in minerals
Which food is richer in vitamins?
Cayenne pepper
Cayenne pepper 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. Cayenne pepper - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170932/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.