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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.

Infographic

Raisin vs Prune 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Raisin
Raisin
6
:
3
Prune
Prune
Contains more Calcium +16.3%
Contains more Iron +102.2%
Contains more Phosphorus +46.4%
Contains more Copper +13.2%
Contains more Selenium +100%
Contains more Magnesium +28.1%
Contains less Sodium -81.8%
Contains more Zinc +100%
Equal in Potassium - 732
Equal in Manganese - 0.299
Raisin
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 71% 23% 44% 67% 2% 6% 106% 39% 4%
Prune
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 13% 35% 30% 30% 65% 1% 12% 94% 39% 2%
Contains more Calcium +16.3%
Contains more Iron +102.2%
Contains more Phosphorus +46.4%
Contains more Copper +13.2%
Contains more Selenium +100%
Contains more Magnesium +28.1%
Contains less Sodium -81.8%
Contains more Zinc +100%
Equal in Potassium - 732
Equal in Manganese - 0.299

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.
Raisin
Raisin
3
:
7
Prune
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%
Raisin
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 3% 0% 8% 27% 29% 15% 6% 41% 4% 0% 9%
Prune
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%
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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Raisin
Raisin
3
:
2
Prune
Prune
Contains more Protein +40.8%
Contains more Fats +21.1%
Contains more Carbs +24%
Contains more Water +100.4%
Contains more Other +41.9%
Raisin
3% 79% 15% 2%
Protein: 3.07 g
Fats: 0.46 g
Carbs: 79.18 g
Water: 15.43 g
Other: 1.86 g
Prune
2% 64% 31% 3%
Protein: 2.18 g
Fats: 0.38 g
Carbs: 63.88 g
Water: 30.92 g
Other: 2.64 g
Contains more Protein +40.8%
Contains more Fats +21.1%
Contains more Carbs +24%
Contains more Water +100.4%
Contains more Other +41.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Raisin
Raisin
1
:
2
Prune
Prune
Contains less Saturated Fat -34.1%
Contains more Polyunsaturated fat +67.6%
Equal in Monounsaturated Fat - 0.053
Raisin
40% 35% 25%
Saturated Fat: 0.058 g
Monounsaturated Fat: 0.051 g
Polyunsaturated fat: 0.037 g
Prune
43% 26% 31%
Saturated Fat: 0.088 g
Monounsaturated Fat: 0.053 g
Polyunsaturated fat: 0.062 g
Contains less Saturated Fat -34.1%
Contains more Polyunsaturated fat +67.6%
Equal in Monounsaturated Fat - 0.053

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Raisin
Raisin
3
:
2
Prune
Prune
Contains more Sucrose +200%
Contains more Fructose +138.4%
Contains more Starch +89.3%
Contains more Maltose +∞%
Equal in Glucose - 25.46
Raisin
4% 46% 49%
Starch: 2.7 g
Sucrose: 0.45 g
Glucose: 27.75 g
Fructose: 29.68 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Prune
12% 59% 29%
Starch: 5.11 g
Sucrose: 0.15 g
Glucose: 25.46 g
Fructose: 12.45 g
Lactose: 0 g
Maltose: 0.06 g
Galactose: 0 g
Contains more Sucrose +200%
Contains more Fructose +138.4%
Contains more Starch +89.3%
Contains more Maltose +∞%
Equal in Glucose - 25.46

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the 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

All nutrients comparison - raw data values

Nutrient Raisin Prune Opinion
Net carbs 75.48g 56.78g Raisin
Protein 3.07g 2.18g Raisin
Fats 0.46g 0.38g Raisin
Carbs 79.18g 63.88g Raisin
Calories 299kcal 240kcal Raisin
Starch 2.7g 5.11g Prune
Fructose 29.68g 12.45g Raisin
Sugar 59.19g 38.13g Prune
Fiber 3.7g 7.1g Prune
Calcium 50mg 43mg Raisin
Iron 1.88mg 0.93mg Raisin
Magnesium 32mg 41mg Prune
Phosphorus 101mg 69mg Raisin
Potassium 749mg 732mg Raisin
Sodium 11mg 2mg Prune
Zinc 0.22mg 0.44mg Prune
Copper 0.318mg 0.281mg Raisin
Manganese 0.299mg 0.299mg
Selenium 0.6µg 0.3µg Raisin
Vitamin A 0IU 781IU Prune
Vitamin A RAE 0µg 39µg Prune
Vitamin E 0.12mg 0.43mg Prune
Vitamin C 2.3mg 0.6mg Raisin
Vitamin B1 0.106mg 0.051mg Raisin
Vitamin B2 0.125mg 0.186mg Prune
Vitamin B3 0.766mg 1.882mg Prune
Vitamin B5 0.095mg 0.422mg Prune
Vitamin B6 0.174mg 0.205mg Prune
Folate 5µg 4µg Raisin
Vitamin K 3.5µg 59.5µg Prune
Tryptophan 0.05mg 0.025mg Raisin
Threonine 0.077mg 0.049mg Raisin
Isoleucine 0.057mg 0.041mg Raisin
Leucine 0.096mg 0.066mg Raisin
Lysine 0.084mg 0.05mg Raisin
Methionine 0.021mg 0.016mg Raisin
Phenylalanine 0.065mg 0.052mg Raisin
Valine 0.083mg 0.056mg Raisin
Histidine 0.072mg 0.027mg Raisin
Saturated Fat 0.058g 0.088g Raisin
Monounsaturated Fat 0.051g 0.053g Prune
Polyunsaturated fat 0.037g 0.062g Prune
Omega-6 - Gamma-linoleic acid 0.001g 0g Raisin

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Raisin Prune
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
12%
Raisin
31%
Prune
Minerals Daily Need Coverage Score
37%
Raisin
32%
Prune

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)

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.