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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
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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +514.3%
Contains more Iron +287.5%
Contains more Magnesium +310%
Contains more Phosphorus +527.3%
Contains more Potassium +553.6%
Contains more Zinc +340%
Contains more Copper +569%
Contains less Sodium -50%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 13% 35% 30% 30% 65% 1% 12% 94%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 3% 9% 8% 5% 10% 1% 3% 14%
Contains more Calcium +514.3%
Contains more Iron +287.5%
Contains more Magnesium +310%
Contains more Phosphorus +527.3%
Contains more Potassium +553.6%
Contains more Zinc +340%
Contains more Copper +569%
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 Folate +33.3%
Contains more Vitamin K +59400%
Contains more Vitamin C +1250%
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 35% 1% 0% 27% 9% 5% 4% 14% 11% 3% 0% 1%
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 Folate +33.3%
Contains more Vitamin K +59400%
Contains more Vitamin C +1250%

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

All nutrients comparison - raw data values

Nutrient Prune Watermelon Opinion
Net carbs 56.78g 7.15g Prune
Protein 2.18g 0.61g Prune
Fats 0.38g 0.15g Prune
Carbs 63.88g 7.55g Prune
Calories 240kcal 30kcal Prune
Starch 5.11g 0g Prune
Fructose 12.45g 3.36g Prune
Sugar 38.13g 6.2g Watermelon
Fiber 7.1g 0.4g Prune
Calcium 43mg 7mg Prune
Iron 0.93mg 0.24mg Prune
Magnesium 41mg 10mg Prune
Phosphorus 69mg 11mg Prune
Potassium 732mg 112mg Prune
Sodium 2mg 1mg Watermelon
Zinc 0.44mg 0.1mg Prune
Copper 0.281mg 0.042mg Prune
Vitamin A 781IU 569IU Prune
Vitamin E 0.43mg 0.05mg Prune
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0.6mg 8.1mg Watermelon
Vitamin B1 0.051mg 0.033mg Prune
Vitamin B2 0.186mg 0.021mg Prune
Vitamin B3 1.882mg 0.178mg Prune
Vitamin B5 0.422mg 0.221mg Prune
Vitamin B6 0.205mg 0.045mg Prune
Folate 4µg 3µg Prune
Vitamin B12 0µg 0µg
Vitamin K 59.5µg 0.1µg Prune
Tryptophan 0.025mg 0.007mg Prune
Threonine 0.049mg 0.027mg Prune
Isoleucine 0.041mg 0.019mg Prune
Leucine 0.066mg 0.018mg Prune
Lysine 0.05mg 0.062mg Watermelon
Methionine 0.016mg 0.006mg Prune
Phenylalanine 0.052mg 0.015mg Prune
Valine 0.056mg 0.016mg Prune
Histidine 0.027mg 0.006mg Prune
Cholesterol 0mg 0mg
Trans Fat g 0g Prune
Saturated Fat 0.088g 0.016g Watermelon
Monounsaturated Fat 0.053g 0.037g Prune
Polyunsaturated fat 0.062g 0.05g Prune

Which food is preferable for your diet?

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

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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

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)

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.