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Prune vs Strawberry - In-Depth Nutrition Comparison

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What are the differences between Prune and Strawberry?

  • Prune is higher in Vitamin K, Copper, Fiber, Potassium, Vitamin B2, Vitamin B6, Vitamin B3, Magnesium, and Iron, yet Strawberry is higher in Vitamin C.
  • Strawberry's daily need coverage for Vitamin C is 65% more.
  • Prune has 27 times more Vitamin K than Strawberry. While Prune has 59.5µg of Vitamin K, Strawberry has only 2.2µg.

We used Plums, dried (prunes), uncooked and Strawberries, raw types in this article.

Infographic

Prune vs Strawberry 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +168.8%
Contains more Iron +126.8%
Contains more Magnesium +215.4%
Contains more Phosphorus +187.5%
Contains more Potassium +378.4%
Contains more Zinc +214.3%
Contains more Copper +485.4%
Contains less Sodium -50%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 13% 35% 30% 30% 65% 1% 12% 94%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 5% 16% 10% 11% 14% 1% 4% 16%
Contains more Calcium +168.8%
Contains more Iron +126.8%
Contains more Magnesium +215.4%
Contains more Phosphorus +187.5%
Contains more Potassium +378.4%
Contains more Zinc +214.3%
Contains more Copper +485.4%
Contains less Sodium -50%

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 A +6408.3%
Contains more Vitamin E +48.3%
Contains more Vitamin B1 +112.5%
Contains more Vitamin B2 +745.5%
Contains more Vitamin B3 +387.6%
Contains more Vitamin B5 +237.6%
Contains more Vitamin B6 +336.2%
Contains more Vitamin K +2604.5%
Contains more Vitamin C +9700%
Contains more Folate +500%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 47% 9% 0% 2% 13% 43% 36% 26% 48% 3% 0% 149%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 6% 0% 196% 6% 6% 8% 8% 11% 18% 0% 6%
Contains more Vitamin A +6408.3%
Contains more Vitamin E +48.3%
Contains more Vitamin B1 +112.5%
Contains more Vitamin B2 +745.5%
Contains more Vitamin B3 +387.6%
Contains more Vitamin B5 +237.6%
Contains more Vitamin B6 +336.2%
Contains more Vitamin K +2604.5%
Contains more Vitamin C +9700%
Contains more Folate +500%

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 Strawberry
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price 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 Prune Strawberry Opinion
Net carbs 56.78g 5.68g Prune
Protein 2.18g 0.67g Prune
Fats 0.38g 0.3g Prune
Carbs 63.88g 7.68g Prune
Calories 240kcal 32kcal Prune
Starch 5.11g 0.04g Prune
Fructose 12.45g 2.44g Prune
Sugar 38.13g 4.89g Strawberry
Fiber 7.1g 2g Prune
Calcium 43mg 16mg Prune
Iron 0.93mg 0.41mg Prune
Magnesium 41mg 13mg Prune
Phosphorus 69mg 24mg Prune
Potassium 732mg 153mg Prune
Sodium 2mg 1mg Strawberry
Zinc 0.44mg 0.14mg Prune
Copper 0.281mg 0.048mg Prune
Vitamin A 781IU 12IU Prune
Vitamin E 0.43mg 0.29mg Prune
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0.6mg 58.8mg Strawberry
Vitamin B1 0.051mg 0.024mg Prune
Vitamin B2 0.186mg 0.022mg Prune
Vitamin B3 1.882mg 0.386mg Prune
Vitamin B5 0.422mg 0.125mg Prune
Vitamin B6 0.205mg 0.047mg Prune
Folate 4µg 24µg Strawberry
Vitamin B12 0µg 0µg
Vitamin K 59.5µg 2.2µg Prune
Tryptophan 0.025mg 0.008mg Prune
Threonine 0.049mg 0.02mg Prune
Isoleucine 0.041mg 0.016mg Prune
Leucine 0.066mg 0.034mg Prune
Lysine 0.05mg 0.026mg Prune
Methionine 0.016mg 0.002mg Prune
Phenylalanine 0.052mg 0.019mg Prune
Valine 0.056mg 0.019mg Prune
Histidine 0.027mg 0.012mg Prune
Cholesterol 0mg 0mg
Trans Fat g 0g Prune
Saturated Fat 0.088g 0.015g Strawberry
Monounsaturated Fat 0.053g 0.043g Prune
Polyunsaturated fat 0.062g 0.155g Strawberry

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Prune Strawberry
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
22
Strawberry
Mineral Summary Score
35
Prune
9
Strawberry

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
4%
Strawberry
Carbohydrates
64%
Prune
8%
Strawberry
Fats
2%
Prune
1%
Strawberry

Comparison summary

Which food is lower in Sugar?
Strawberry
Strawberry is lower in Sugar (difference - 33.24g)
Which food contains less Sodium?
Strawberry
Strawberry contains less Sodium (difference - 1mg)
Which food is lower in Saturated Fat?
Strawberry
Strawberry is lower in Saturated Fat (difference - 0.073g)
Which food is cheaper?
Strawberry
Strawberry is cheaper (difference - $1.4)
Which food is lower in glycemic index?
Prune
Prune is lower in glycemic index (difference - 11)
Which food is richer in minerals?
Prune
Prune is relatively richer in minerals
Which food is richer in vitamins?
Prune
Prune is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Strawberry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167762/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.