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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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Prune
Prune
7
:
3
Strawberry
Strawberry
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%
Contains more Manganese +29.1%
Contains more Selenium +33.3%
Prune
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 13% 35% 30% 30% 65% 1% 12% 94% 39% 2%
Strawberry
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 16% 10% 11% 14% 1% 4% 16% 51% 3%
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%
Contains more Manganese +29.1%
Contains more Selenium +33.3%

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.
Prune
Prune
8
:
2
Strawberry
Strawberry
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%
Prune
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%
Strawberry
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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Prune
Prune
4
:
1
Strawberry
Strawberry
Contains more Protein +225.4%
Contains more Fats +26.7%
Contains more Carbs +731.8%
Contains more Other +560%
Contains more Water +194.1%
Prune
2% 64% 31% 3%
Protein: 2.18 g
Fats: 0.38 g
Carbs: 63.88 g
Water: 30.92 g
Other: 2.64 g
Strawberry
8% 91%
Protein: 0.67 g
Fats: 0.3 g
Carbs: 7.68 g
Water: 90.95 g
Other: 0.4 g
Contains more Protein +225.4%
Contains more Fats +26.7%
Contains more Carbs +731.8%
Contains more Other +560%
Contains more Water +194.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Prune
Prune
1
:
2
Strawberry
Strawberry
Contains more Monounsaturated Fat +23.3%
Contains less Saturated Fat -83%
Contains more Polyunsaturated fat +150%
Prune
43% 26% 31%
Saturated Fat: 0.088 g
Monounsaturated Fat: 0.053 g
Polyunsaturated fat: 0.062 g
Strawberry
7% 20% 73%
Saturated Fat: 0.015 g
Monounsaturated Fat: 0.043 g
Polyunsaturated fat: 0.155 g
Contains more Monounsaturated Fat +23.3%
Contains less Saturated Fat -83%
Contains more Polyunsaturated fat +150%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Prune
Prune
4
:
1
Strawberry
Strawberry
Contains more Starch +12675%
Contains more Glucose +1179.4%
Contains more Fructose +410.2%
Contains more Maltose +∞%
Contains more Sucrose +213.3%
Prune
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
Strawberry
10% 40% 49%
Starch: 0.04 g
Sucrose: 0.47 g
Glucose: 1.99 g
Fructose: 2.44 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more Starch +12675%
Contains more Glucose +1179.4%
Contains more Fructose +410.2%
Contains more Maltose +∞%
Contains more Sucrose +213.3%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the 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
Manganese 0.299mg 0.386mg Strawberry
Selenium 0.3µg 0.4µg Strawberry
Vitamin A 781IU 12IU Prune
Vitamin A RAE 39µg 1µg Prune
Vitamin E 0.43mg 0.29mg Prune
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 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
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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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
31%
Prune
22%
Strawberry
Minerals Daily Need Coverage Score
32%
Prune
13%
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.