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Prune vs Watermelon - In-Depth Nutrition Comparison

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What are the differences between Prune and Watermelon?

  • Prune is higher in Vitamin K, Fiber, Copper, Potassium, Vitamin B2, Vitamin B6, Manganese, Vitamin B3, and Iron, yet Watermelon is higher in Vitamin C.
  • Prune's daily need coverage for Vitamin K is 49% more.
  • Prune has 18 times more Fiber than Watermelon. While Prune has 7.1g of Fiber, Watermelon has only 0.4g.

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

Infographic

Prune vs Watermelon 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
Contains more Iron +287.5%
Contains more Calcium +514.3%
Contains more Potassium +553.6%
Contains more Magnesium +310%
Contains more Copper +569%
Contains more Zinc +340%
Contains more Phosphorus +527.3%
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 9% 3% 10% 8% 14% 3% 5% 1%
Contains more Iron +287.5%
Contains more Calcium +514.3%
Contains more Potassium +553.6%
Contains more Magnesium +310%
Contains more Copper +569%
Contains more Zinc +340%
Contains more Phosphorus +527.3%
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
9
:
Contains more Vitamin A +37.3%
Contains more Vitamin E +760%
Contains more Vitamin B1 +54.5%
Contains more Vitamin B2 +785.7%
Contains more Vitamin B3 +957.3%
Contains more Vitamin B5 +91%
Contains more Vitamin B6 +355.6%
Contains more Vitamin K +59400%
Contains more Folate +33.3%
Contains more Vitamin C +1250%
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 27% 35% 1% 0% 9% 5% 4% 14% 11% 0% 1% 3%
Contains more Vitamin A +37.3%
Contains more Vitamin E +760%
Contains more Vitamin B1 +54.5%
Contains more Vitamin B2 +785.7%
Contains more Vitamin B3 +957.3%
Contains more Vitamin B5 +91%
Contains more Vitamin B6 +355.6%
Contains more Vitamin K +59400%
Contains more Folate +33.3%
Contains more Vitamin C +1250%

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
9
Watermelon
Mineral Summary Score
35
Prune
6
Watermelon

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%
Watermelon
Carbohydrates
64%
Prune
8%
Watermelon
Fats
2%
Prune
1%
Watermelon

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 Watermelon
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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Prune Watermelon
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 is lower in Sugar?
Watermelon
Watermelon is lower in Sugar (difference - 31.93g)
Which food contains less Sodium?
Watermelon
Watermelon contains less Sodium (difference - 1mg)
Which food is lower in Saturated Fat?
Watermelon
Watermelon is lower in Saturated Fat (difference - 0.072g)
Which food is cheaper?
Watermelon
Watermelon is cheaper (difference - $1.9)
Which food is lower in glycemic index?
Prune
Prune is lower in glycemic index (difference - 47)
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

Nutrient Prune Watermelon Opinion
Calories 240 30 Prune
Protein 2.18 0.61 Prune
Fats 0.38 0.15 Prune
Vitamin C 0.6 8.1 Watermelon
Carbs 63.88 7.55 Prune
Cholesterol 0 0
Vitamin D 0 0
Iron 0.93 0.24 Prune
Calcium 43 7 Prune
Potassium 732 112 Prune
Magnesium 41 10 Prune
Sugar 38.13 6.2 Watermelon
Fiber 7.1 0.4 Prune
Copper 0.281 0.042 Prune
Zinc 0.44 0.1 Prune
Starch 5.11 0 Prune
Phosphorus 69 11 Prune
Sodium 2 1 Watermelon
Vitamin A 781 569 Prune
Vitamin E 0.43 0.05 Prune
Vitamin D 0 0
Vitamin B1 0.051 0.033 Prune
Vitamin B2 0.186 0.021 Prune
Vitamin B3 1.882 0.178 Prune
Vitamin B5 0.422 0.221 Prune
Vitamin B6 0.205 0.045 Prune
Vitamin B12 0 0
Vitamin K 59.5 0.1 Prune
Folate 4 3 Prune
Trans Fat 0 Prune
Saturated Fat 0.088 0.016 Watermelon
Monounsaturated Fat 0.053 0.037 Prune
Polyunsaturated fat 0.062 0.05 Prune
Tryptophan 0.025 0.007 Prune
Threonine 0.049 0.027 Prune
Isoleucine 0.041 0.019 Prune
Leucine 0.066 0.018 Prune
Lysine 0.05 0.062 Watermelon
Methionine 0.016 0.006 Prune
Phenylalanine 0.052 0.015 Prune
Valine 0.056 0.016 Prune
Histidine 0.027 0.006 Prune
Fructose 12.45 3.36 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 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. Watermelon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167765/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.