Potato vs. Prunes — In-Depth Nutrition Comparison
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Summary of differences between potatoes and prunes
- Potatoes have more vitamin C and vitamin B6, while prunes have more vitamin K, fiber, copper, vitamin A, vitamin B2, potassium, and vitamin B3.
- Prunes cover your daily need for vitamin K, 48% more than potatoes.
- Potatoes contain 33 times more vitamin C than prunes. While potatoes contain 19.7mg of vitamin C, prunes contain only 0.6mg.
- Prunes have a lower glycemic index. The glycemic index of prunes is 29, while the glycemic index of potatoes is 86.
These are the specific foods used in this comparison Potatoes, flesh, and skin, raw and Plums, dried (prunes), uncooked.
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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.
| Contains more SeleniumSelenium | +33.3% |
| Contains more MagnesiumMagnesium | +78.3% |
| Contains more CalciumCalcium | +258.3% |
| Contains more PotassiumPotassium | +72.2% |
| Contains more IronIron | +14.8% |
| Contains more CopperCopper | +155.5% |
| Contains more ZincZinc | +46.7% |
| Contains more PhosphorusPhosphorus | +21.1% |
| Contains less SodiumSodium | -66.7% |
| Contains more ManganeseManganese | +49.5% |
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.
| Contains more Vitamin CVitamin C | +3183.3% |
| Contains more Vitamin B1Vitamin B1 | +58.8% |
| Contains more Vitamin B6Vitamin B6 | +45.4% |
| Contains more FolateFolate | +275% |
| Contains more CholineCholine | +19.8% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +4200% |
| Contains more Vitamin B2Vitamin B2 | +481.3% |
| Contains more Vitamin B3Vitamin B3 | +77.4% |
| Contains more Vitamin B5Vitamin B5 | +43.1% |
| Contains more Vitamin KVitamin K | +2875% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 2µg | 59.5µg | 48% |
| Vitamin C | 19.7mg | 0.6mg | 21% |
| Fiber | 2.1g | 7.1g | 20% |
| Copper | 0.11mg | 0.281mg | 19% |
| Fructose | 0.26g | 12.45g | 15% |
| Carbs | 17.49g | 63.88g | 15% |
| Vitamin B2 | 0.032mg | 0.186mg | 12% |
| Potassium | 425mg | 732mg | 9% |
| Calories | 77kcal | 240kcal | 8% |
| Vitamin B6 | 0.298mg | 0.205mg | 7% |
| Vitamin B3 | 1.061mg | 1.882mg | 5% |
| Vitamin A | 0µg | 39µg | 4% |
| Magnesium | 23mg | 41mg | 4% |
| Starch | 15.29g | 5.11g | 4% |
| Manganese | 0.2mg | 0.299mg | 4% |
| Folate | 15µg | 4µg | 3% |
| Vitamin B5 | 0.295mg | 0.422mg | 3% |
| Vitamin B1 | 0.081mg | 0.051mg | 3% |
| Vitamin E | 0.01mg | 0.43mg | 3% |
| Calcium | 12mg | 43mg | 3% |
| Phosphorus | 57mg | 69mg | 2% |
| Iron | 0.81mg | 0.93mg | 2% |
| Zinc | 0.3mg | 0.44mg | 1% |
| Protein | 2.05g | 2.18g | 0% |
| Fats | 0.09g | 0.38g | 0% |
| Net carbs | 15.39g | 56.78g | N/A |
| Sugar | 0.82g | 38.13g | N/A |
| Sodium | 6mg | 2mg | 0% |
| Selenium | 0.4µg | 0.3µg | 0% |
| Choline | 12.1mg | 10.1mg | 0% |
| Saturated fat | 0.025g | 0.088g | 0% |
| Monounsaturated fat | 0.002g | 0.053g | 0% |
| Polyunsaturated fat | 0.042g | 0.062g | 0% |
| Tryptophan | 0.021mg | 0.025mg | 0% |
| Threonine | 0.067mg | 0.049mg | 0% |
| Isoleucine | 0.066mg | 0.041mg | 0% |
| Leucine | 0.098mg | 0.066mg | 0% |
| Lysine | 0.107mg | 0.05mg | 0% |
| Methionine | 0.032mg | 0.016mg | 0% |
| Phenylalanine | 0.081mg | 0.052mg | 0% |
| Valine | 0.103mg | 0.056mg | 0% |
| Histidine | 0.035mg | 0.027mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more WaterWater | +156.3% |
| Contains more FatsFats | +322.2% |
| Contains more CarbsCarbs | +265.2% |
| Contains more OtherOther | +135.7% |
~equal in
Protein
~2.18g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -71.6% |
| Contains more Mono. FatMonounsaturated fat | +2550% |
| Contains more Poly. FatPolyunsaturated fat | +47.6% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
| Contains more StarchStarch | +199.2% |
| Contains more SucroseSucrose | +13.3% |
| Contains more GlucoseGlucose | +8112.9% |
| Contains more FructoseFructose | +4688.5% |
| Contains more MaltoseMaltose | +∞% |
~equal in
Lactose
~0g
~equal in
Galactose
~0g