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Raisin vs Prune - In-Depth Nutrition Comparison

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How are Raisin and Prune different?

  • Raisin is higher in Iron, however Prune is richer in Vitamin K, Fiber, Vitamin B3, and Vitamin B5.
  • Daily need coverage for Vitamin K from Prune is 47% higher.
  • Raisin contains 2 times more Iron than Prune. While Raisin contains 1.88mg of Iron, Prune contains only 0.93mg.
  • Prune has less Sugar.

Raisins, seedless and Plums, dried (prunes), uncooked are the varieties used in this article.

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Raisin vs Prune 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
Raisin
5
:
3
Prune
Contains more Iron +102.2%
Contains more Calcium +16.3%
Contains more Copper +13.2%
Contains more Phosphorus +46.4%
Contains more Magnesium +28.1%
Contains more Zinc +100%
Contains less Sodium -81.8%
Equal in Potassium - 732
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 71% 15% 67% 23% 106% 6% 44% 2%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 35% 13% 65% 30% 94% 12% 30% 1%
Contains more Iron +102.2%
Contains more Calcium +16.3%
Contains more Copper +13.2%
Contains more Phosphorus +46.4%
Contains more Magnesium +28.1%
Contains more Zinc +100%
Contains less Sodium -81.8%
Equal in Potassium - 732

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
Raisin
3
:
7
Prune
Contains more Vitamin C +283.3%
Contains more Vitamin B1 +107.8%
Contains more Folate +25%
Contains more Vitamin A +∞%
Contains more Vitamin E +258.3%
Contains more Vitamin B2 +48.8%
Contains more Vitamin B3 +145.7%
Contains more Vitamin B5 +344.2%
Contains more Vitamin B6 +17.8%
Contains more Vitamin K +1600%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 8% 0% 3% 0% 27% 29% 15% 6% 41% 0% 9% 4%
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%
Contains more Vitamin C +283.3%
Contains more Vitamin B1 +107.8%
Contains more Folate +25%
Contains more Vitamin A +∞%
Contains more Vitamin E +258.3%
Contains more Vitamin B2 +48.8%
Contains more Vitamin B3 +145.7%
Contains more Vitamin B5 +344.2%
Contains more Vitamin B6 +17.8%
Contains more Vitamin K +1600%

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
12
Raisin
31
Prune
Mineral Summary Score
41
Raisin
35
Prune

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
18%
Raisin
13%
Prune
Carbohydrates
79%
Raisin
64%
Prune
Fats
2%
Raisin
2%
Prune

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.
Raisin Prune
Lower in Saturated Fat ok
Lower in price ok
Rich in minerals ok
Lower in Sugar ok
Lower in Sodium ok
Lower in glycemic index 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
Raisin Prune
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 Saturated Fat?
Raisin
Raisin is lower in Saturated Fat (difference - 0.03g)
Which food is cheaper?
Raisin
Raisin is cheaper (difference - $1)
Which food is richer in minerals?
Raisin
Raisin is relatively richer in minerals
Which food is lower in Sugar?
Prune
Prune is lower in Sugar (difference - 21.06g)
Which food contains less Sodium?
Prune
Prune contains less Sodium (difference - 9mg)
Which food is lower in glycemic index?
Prune
Prune is lower in glycemic index (difference - 35)
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 Raisin Prune Opinion
Calories 299 240 Raisin
Protein 3.07 2.18 Raisin
Fats 0.46 0.38 Raisin
Vitamin C 2.3 0.6 Raisin
Carbs 79.18 63.88 Raisin
Cholesterol 0 0
Vitamin D 0 0
Iron 1.88 0.93 Raisin
Calcium 50 43 Raisin
Potassium 749 732 Raisin
Magnesium 32 41 Prune
Sugar 59.19 38.13 Prune
Fiber 3.7 7.1 Prune
Copper 0.318 0.281 Raisin
Zinc 0.22 0.44 Prune
Starch 2.7 5.11 Prune
Phosphorus 101 69 Raisin
Sodium 11 2 Prune
Vitamin A 0 781 Prune
Vitamin E 0.12 0.43 Prune
Vitamin D 0 0
Vitamin B1 0.106 0.051 Raisin
Vitamin B2 0.125 0.186 Prune
Vitamin B3 0.766 1.882 Prune
Vitamin B5 0.095 0.422 Prune
Vitamin B6 0.174 0.205 Prune
Vitamin B12 0 0
Vitamin K 3.5 59.5 Prune
Folate 5 4 Raisin
Trans Fat 0 Prune
Saturated Fat 0.058 0.088 Raisin
Monounsaturated Fat 0.051 0.053 Prune
Polyunsaturated fat 0.037 0.062 Prune
Tryptophan 0.05 0.025 Raisin
Threonine 0.077 0.049 Raisin
Isoleucine 0.057 0.041 Raisin
Leucine 0.096 0.066 Raisin
Lysine 0.084 0.05 Raisin
Methionine 0.021 0.016 Raisin
Phenylalanine 0.065 0.052 Raisin
Valine 0.083 0.056 Raisin
Histidine 0.072 0.027 Raisin
Fructose 29.68 12.45 Raisin

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. Raisin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168165/nutrients
  2. Prune - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168162/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.