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Prunes vs. Sugar — In-Depth Nutrition Comparison

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What are the main differences between prunes and sugar?

  • Sugar has less vitamin K, copper, fiber, potassium, vitamin B6, vitamin A, vitamin B2, manganese, vitamin B3, and iron than prunes.
  • Prunes' daily need coverage for vitamin K is 50% higher.
  • Prunes have a lower glycemic index than sugar.

We used Plums, dried (prunes), uncooked and Sugars, granulated types in this comparison.

Infographic

Prunes vs Sugar 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Prunes
8
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%
Sugar
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 0% 0.3% 0.18% 1.9% 2.3% 0.27% 0% 0.13% 0.52% 3.3%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +4200%
Contains more PotassiumPotassium +36500%
Contains more IronIron +1760%
Contains more CopperCopper +3914.3%
Contains more ZincZinc +4300%
Contains more PhosphorusPhosphorus +∞%
Contains more ManganeseManganese +7375%
Contains less SodiumSodium -50%
Contains more SeleniumSelenium +100%

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%
Sugar
0
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 0% 0% 0% 0% 0% 4.4% 0% 0% 0% 0% 0% 0% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +878.9%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Prunes Sugar DV% diff.
Vitamin K 59.5µg 0µg 50%
Copper 0.281mg 0.007mg 30%
Fiber 7.1g 0g 28%
Potassium 732mg 2mg 21%
Fructose 12.45g 0g 16%
Vitamin B6 0.205mg 0mg 16%
Vitamin B2 0.186mg 0.019mg 13%
Manganese 0.299mg 0.004mg 13%
Carbs 63.88g 99.98g 12%
Vitamin B3 1.882mg 0mg 12%
Iron 0.93mg 0.05mg 11%
Phosphorus 69mg 0mg 10%
Magnesium 41mg 0mg 10%
Vitamin B5 0.422mg 0mg 8%
Calories 240kcal 387kcal 7%
Vitamin B1 0.051mg 0mg 4%
Protein 2.18g 0g 4%
Vitamin A 39µg 0µg 4%
Zinc 0.44mg 0.01mg 4%
Calcium 43mg 1mg 4%
Vitamin E 0.43mg 0mg 3%
Starch 5.11g 2%
Choline 10.1mg 0mg 2%
Selenium 0.3µg 0.6µg 1%
Vitamin C 0.6mg 0mg 1%
Fats 0.38g 0g 1%
Folate 4µg 0µg 1%
Net carbs 56.78g 99.98g N/A
Sugar 38.13g 99.8g N/A
Sodium 2mg 1mg 0%
Saturated fat 0.088g 0g 0%
Monounsaturated fat 0.053g 0g 0%
Polyunsaturated fat 0.062g 0g 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
Sugar
1
100%
Protein: 0 g
Fats: 0 g
Carbs: 99.98 g
Water: 0.02 g
Other: 0 g
Contains more ProteinProtein +∞%
Contains more FatsFats +∞%
Contains more WaterWater +154500%
Contains more OtherOther +∞%
Contains more CarbsCarbs +56.5%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Prunes
4
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
Sugar
1
100%
Starch: 0 g
Sucrose: 99.8 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more StarchStarch +∞%
Contains more GlucoseGlucose +∞%
Contains more FructoseFructose +∞%
Contains more MaltoseMaltose +∞%
Contains more SucroseSucrose +66433.3%
~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. Sugar - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169655/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.