Raisin vs. Prunes — In-Depth Nutrition Comparison
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How are raisins and prunes different?
- Raisins are higher in iron and carbs; however, prunes are richer in vitamin K, fiber, vitamin B3, and vitamin B5.
- Daily need coverage for vitamin K for prunes is 47% higher.
- Raisins contain 2 times more iron than prunes. While raisins contain 1.88mg of iron, prunes contain only 0.93mg.
- Prunes have less sugar.
- Prunes have a lower glycemic index (29) than raisins (64).
Raisins, seedless and Plums, dried (prunes), uncooked are the varieties used in this article.
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Mineral Comparison
The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
| Contains more CalciumCalcium | +16.3% |
| Contains more IronIron | +102.2% |
| Contains more CopperCopper | +13.2% |
| Contains more PhosphorusPhosphorus | +46.4% |
| Contains more SeleniumSelenium | +100% |
| Contains more MagnesiumMagnesium | +28.1% |
| Contains more ZincZinc | +100% |
| Contains less SodiumSodium | -81.8% |
Vitamin Comparison
The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
| Contains more Vitamin CVitamin C | +283.3% |
| Contains more Vitamin B1Vitamin B1 | +107.8% |
| Contains more FolateFolate | +25% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +258.3% |
| Contains more Vitamin B2Vitamin B2 | +48.8% |
| Contains more Vitamin B3Vitamin B3 | +145.7% |
| Contains more Vitamin B5Vitamin B5 | +344.2% |
| Contains more Vitamin B6Vitamin B6 | +17.8% |
| Contains more Vitamin KVitamin K | +1600% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 3.5µg | 59.5µg | 47% |
| Fructose | 29.68g | 12.45g | 22% |
| Fiber | 3.7g | 7.1g | 14% |
| Iron | 1.88mg | 0.93mg | 12% |
| Vitamin B3 | 0.766mg | 1.882mg | 7% |
| Vitamin B5 | 0.095mg | 0.422mg | 7% |
| Carbs | 79.18g | 63.88g | 5% |
| Phosphorus | 101mg | 69mg | 5% |
| Vitamin B1 | 0.106mg | 0.051mg | 5% |
| Vitamin B2 | 0.125mg | 0.186mg | 5% |
| Copper | 0.318mg | 0.281mg | 4% |
| Vitamin A | 0µg | 39µg | 4% |
| Calories | 299kcal | 240kcal | 3% |
| Protein | 3.07g | 2.18g | 2% |
| Vitamin C | 2.3mg | 0.6mg | 2% |
| Magnesium | 32mg | 41mg | 2% |
| Zinc | 0.22mg | 0.44mg | 2% |
| Vitamin E | 0.12mg | 0.43mg | 2% |
| Vitamin B6 | 0.174mg | 0.205mg | 2% |
| Calcium | 50mg | 43mg | 1% |
| Potassium | 749mg | 732mg | 1% |
| Starch | 2.7g | 5.11g | 1% |
| Selenium | 0.6µg | 0.3µg | 1% |
| Protein per 100 calories | 1g | 0.91g | N/A |
| Calories per 10 g protein | 974kcal | 1101kcal | N/A |
| Weight per 100 calories | 33g | 42g | N/A |
| Fats | 0.46g | 0.38g | 0% |
| Net carbs | 75.48g | 56.78g | N/A |
| Sugar | 59.19g | 38.13g | N/A |
| Sodium | 11mg | 2mg | 0% |
| Manganese | 0.299mg | 0.299mg | 0% |
| Folate | 5µg | 4µg | 0% |
| Choline | 11.1mg | 10.1mg | 0% |
| Saturated fat | 0.058g | 0.088g | 0% |
| Monounsaturated fat | 0.051g | 0.053g | 0% |
| Polyunsaturated fat | 0.037g | 0.062g | 0% |
| Tryptophan | 0.05mg | 0.025mg | 0% |
| Threonine | 0.077mg | 0.049mg | 0% |
| Isoleucine | 0.057mg | 0.041mg | 0% |
| Leucine | 0.096mg | 0.066mg | 0% |
| Lysine | 0.084mg | 0.05mg | 0% |
| Methionine | 0.021mg | 0.016mg | 0% |
| Phenylalanine | 0.065mg | 0.052mg | 0% |
| Valine | 0.083mg | 0.056mg | 0% |
| Histidine | 0.072mg | 0.027mg | 0% |
| Omega-6 (Gamma-linolenic acid) | 0.001g | 0g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +40.8% |
| Contains more FatsFats | +21.1% |
| Contains more CarbsCarbs | +24% |
| Contains more WaterWater | +100.4% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -34.1% |
| Contains more Poly. FatPolyunsaturated fat | +67.6% |
~equal in
Monounsaturated fat
~0.053g
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
| Contains more SucroseSucrose | +200% |
| Contains more FructoseFructose | +138.4% |
| Contains more StarchStarch | +89.3% |
| Contains more MaltoseMaltose | +∞% |
~equal in
Glucose
~25.46g
~equal in
Lactose
~0g
~equal in
Galactose
~0g
