Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Fruits
  4. Prunes
  5. Compare
  6. Prunes vs. Tomato

Prunes vs. Tomato — In-Depth Nutrition Comparison

Compare

Significant differences between Prunes and Tomato

  • Prunes has more Vitamin K, Copper, Fiber, Potassium, Vitamin B2, Vitamin B6, Iron, Vitamin B3, and Manganese, however, Tomato is richer in Vitamin C.
  • Prunes covers your daily Vitamin K needs 43% more than Tomato.
  • Tomato has 10 times less Vitamin B2 than Prunes. Prunes has 0.186mg of Vitamin B2, while Tomato has 0.019mg.

Specific food types used in this comparison are Plums, dried (prunes), uncooked and Tomatoes, red, ripe, raw, year round average.

Infographic

Prunes vs Tomato 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
Prunes
10
:
0
Tomato
Tomato
Contains more Calcium +330%
Contains more Iron +244.4%
Contains more Magnesium +272.7%
Contains more Phosphorus +187.5%
Contains more Potassium +208.9%
Contains less Sodium -60%
Contains more Zinc +158.8%
Contains more Copper +376.3%
Contains more Manganese +162.3%
Contains more Selenium +∞%
Prunes
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 13% 35% 30% 30% 65% 1% 12% 94% 39% 2%
Tomato
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 11% 8% 11% 21% 1% 5% 20% 15% 0%
Contains more Calcium +330%
Contains more Iron +244.4%
Contains more Magnesium +272.7%
Contains more Phosphorus +187.5%
Contains more Potassium +208.9%
Contains less Sodium -60%
Contains more Zinc +158.8%
Contains more Copper +376.3%
Contains more Manganese +162.3%
Contains more Selenium +∞%

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
Prunes
6
:
4
Tomato
Tomato
Contains more Vitamin B1 +37.8%
Contains more Vitamin B2 +878.9%
Contains more Vitamin B3 +216.8%
Contains more Vitamin B5 +374.2%
Contains more Vitamin B6 +156.3%
Contains more Vitamin K +653.2%
Contains more Vitamin E +25.6%
Contains more Vitamin C +2183.3%
Contains more Folate +275%
Equal in Vitamin A - 833
Prunes
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%
Tomato
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 50% 11% 0% 46% 10% 5% 12% 6% 19% 12% 0% 20%
Contains more Vitamin B1 +37.8%
Contains more Vitamin B2 +878.9%
Contains more Vitamin B3 +216.8%
Contains more Vitamin B5 +374.2%
Contains more Vitamin B6 +156.3%
Contains more Vitamin K +653.2%
Contains more Vitamin E +25.6%
Contains more Vitamin C +2183.3%
Contains more Folate +275%
Equal in Vitamin A - 833

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Prunes
Prunes
4
:
1
Tomato
Tomato
Contains more Protein +147.7%
Contains more Fats +90%
Contains more Carbs +1542.2%
Contains more Other +417.6%
Contains more Water +205.7%
Prunes
2% 64% 31% 3%
Protein: 2.18 g
Fats: 0.38 g
Carbs: 63.88 g
Water: 30.92 g
Other: 2.64 g
Tomato
4% 95%
Protein: 0.88 g
Fats: 0.2 g
Carbs: 3.89 g
Water: 94.52 g
Other: 0.51 g
Contains more Protein +147.7%
Contains more Fats +90%
Contains more Carbs +1542.2%
Contains more Other +417.6%
Contains more Water +205.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Prunes
Prunes
1
:
2
Tomato
Tomato
Contains more Monounsaturated Fat +71%
Contains less Saturated Fat -68.2%
Contains more Polyunsaturated fat +33.9%
Prunes
43% 26% 31%
Saturated Fat: 0.088 g
Monounsaturated Fat: 0.053 g
Polyunsaturated fat: 0.062 g
Tomato
20% 22% 58%
Saturated Fat: 0.028 g
Monounsaturated Fat: 0.031 g
Polyunsaturated fat: 0.083 g
Contains more Monounsaturated Fat +71%
Contains less Saturated Fat -68.2%
Contains more Polyunsaturated fat +33.9%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Prunes
Prunes
5
:
0
Tomato
Tomato
Contains more Starch +∞%
Contains more Sucrose +∞%
Contains more Glucose +1936.8%
Contains more Fructose +808.8%
Contains more Maltose +∞%
Prunes
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
Tomato
48% 52%
Starch: 0 g
Sucrose: 0 g
Glucose: 1.25 g
Fructose: 1.37 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more Starch +∞%
Contains more Sucrose +∞%
Contains more Glucose +1936.8%
Contains more Fructose +808.8%
Contains more Maltose +∞%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Prunes Tomato Opinion
Net carbs 56.78g 2.69g Prunes
Protein 2.18g 0.88g Prunes
Fats 0.38g 0.2g Prunes
Carbs 63.88g 3.89g Prunes
Calories 240kcal 18kcal Prunes
Starch 5.11g 0g Prunes
Fructose 12.45g 1.37g Prunes
Sugar 38.13g 2.63g Tomato
Fiber 7.1g 1.2g Prunes
Calcium 43mg 10mg Prunes
Iron 0.93mg 0.27mg Prunes
Magnesium 41mg 11mg Prunes
Phosphorus 69mg 24mg Prunes
Potassium 732mg 237mg Prunes
Sodium 2mg 5mg Prunes
Zinc 0.44mg 0.17mg Prunes
Copper 0.281mg 0.059mg Prunes
Manganese 0.299mg 0.114mg Prunes
Selenium 0.3µg 0µg Prunes
Vitamin A 781IU 833IU Tomato
Vitamin A RAE 39µg 42µg Tomato
Vitamin E 0.43mg 0.54mg Tomato
Vitamin C 0.6mg 13.7mg Tomato
Vitamin B1 0.051mg 0.037mg Prunes
Vitamin B2 0.186mg 0.019mg Prunes
Vitamin B3 1.882mg 0.594mg Prunes
Vitamin B5 0.422mg 0.089mg Prunes
Vitamin B6 0.205mg 0.08mg Prunes
Folate 4µg 15µg Tomato
Vitamin K 59.5µg 7.9µg Prunes
Tryptophan 0.025mg 0.006mg Prunes
Threonine 0.049mg 0.027mg Prunes
Isoleucine 0.041mg 0.018mg Prunes
Leucine 0.066mg 0.025mg Prunes
Lysine 0.05mg 0.027mg Prunes
Methionine 0.016mg 0.006mg Prunes
Phenylalanine 0.052mg 0.027mg Prunes
Valine 0.056mg 0.018mg Prunes
Histidine 0.027mg 0.014mg Prunes
Saturated Fat 0.088g 0.028g Tomato
Monounsaturated Fat 0.053g 0.031g Prunes
Polyunsaturated fat 0.062g 0.083g Tomato

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Prunes Tomato
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

People also compare

Prunes
Prunes vs Plum
Plum
Prunes
Prunes vs Dried fruit
Dried fruit
Prunes
Prunes vs Quince
Quince
Tomato
Tomato vs Onion
Onion
Tomato
Tomato vs Garlic
Garlic
Tomato
Tomato vs Cucumber
Cucumber

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%
Prunes
16%
Tomato
Minerals Daily Need Coverage Score
32%
Prunes
9%
Tomato

Comparison summary

Which food is lower in Sugar?
Tomato
Tomato is lower in Sugar (difference - 35.5g)
Which food is lower in Saturated Fat?
Tomato
Tomato is lower in Saturated Fat (difference - 0.06g)
Which food is lower in glycemic index?
Tomato
Tomato is lower in glycemic index (difference - 6)
Which food is cheaper?
Tomato
Tomato is cheaper (difference - $1.6)
Which food contains less Sodium?
Prunes
Prunes contains less Sodium (difference - 3mg)
Which food is richer in minerals?
Prunes
Prunes is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Tomato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170457/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.