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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.

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Prune vs Strawberry infographic
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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
Prune
7
:
Contains more Iron +126.8%
Contains more Calcium +168.8%
Contains more Potassium +378.4%
Contains more Magnesium +215.4%
Contains more Copper +485.4%
Contains more Zinc +214.3%
Contains more Phosphorus +187.5%
Contains less Sodium -50%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 35% 13% 65% 30% 94% 12% 30% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 16% 5% 14% 10% 16% 4% 11% 1%
Contains more Iron +126.8%
Contains more Calcium +168.8%
Contains more Potassium +378.4%
Contains more Magnesium +215.4%
Contains more Copper +485.4%
Contains more Zinc +214.3%
Contains more Phosphorus +187.5%
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 C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 2% 47% 9% 0% 13% 43% 36% 26% 48% 0% 149% 3%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 196% 1% 6% 0% 6% 6% 8% 8% 11% 0% 6% 18%
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 and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils 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 the food
Protein
13%
Prune
4%
Strawberry
Carbohydrates
64%
Prune
8%
Strawberry
Fats
2%
Prune
1%
Strawberry

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Prune Strawberry
Lower in Sugars 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

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Prune Strawberry
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food contains less Sugars?
Strawberry
Strawberry contains less Sugars (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)

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Prune Strawberry Opinion
Calories 240 32 Prune
Protein 2.18 0.67 Prune
Fats 0.38 0.3 Prune
Vitamin C 0.6 58.8 Strawberry
Carbs 63.88 7.68 Prune
Cholesterol 0 0
Vitamin D 0 0
Iron 0.93 0.41 Prune
Calcium 43 16 Prune
Potassium 732 153 Prune
Magnesium 41 13 Prune
Sugars 38.13 4.89 Strawberry
Fiber 7.1 2 Prune
Copper 0.281 0.048 Prune
Zinc 0.44 0.14 Prune
Starch 5.11 0.04 Prune
Phosphorus 69 24 Prune
Sodium 2 1 Strawberry
Vitamin A 781 12 Prune
Vitamin E 0.43 0.29 Prune
Vitamin D 0 0
Vitamin B1 0.051 0.024 Prune
Vitamin B2 0.186 0.022 Prune
Vitamin B3 1.882 0.386 Prune
Vitamin B5 0.422 0.125 Prune
Vitamin B6 0.205 0.047 Prune
Vitamin B12 0 0
Vitamin K 59.5 2.2 Prune
Folate 4 24 Strawberry
Trans Fat 0 Prune
Saturated Fat 0.088 0.015 Strawberry
Monounsaturated Fat 0.053 0.043 Prune
Polyunsaturated fat 0.062 0.155 Strawberry
Tryptophan 0.025 0.008 Prune
Threonine 0.049 0.02 Prune
Isoleucine 0.041 0.016 Prune
Leucine 0.066 0.034 Prune
Lysine 0.05 0.026 Prune
Methionine 0.016 0.002 Prune
Phenylalanine 0.052 0.019 Prune
Valine 0.056 0.019 Prune
Histidine 0.027 0.012 Prune
Fructose 12.45 2.44 Prune

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 of 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.