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  6. Raisin vs. Prunes

Raisin vs. Prunes — In-Depth Nutrition Comparison

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How are Raisin and Prunes different?

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

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

Infographic

Raisin vs Prunes 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
Prunes
Prunes
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%
Prunes
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
Prunes
Prunes
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%
Prunes
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
Prunes
Prunes
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
Prunes
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
Prunes
Prunes
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
Prunes
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
Prunes
Prunes
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
Prunes
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 Prunes
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 Prunes 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 Prunes
Fructose 29.68g 12.45g Raisin
Sugar 59.19g 38.13g Prunes
Fiber 3.7g 7.1g Prunes
Calcium 50mg 43mg Raisin
Iron 1.88mg 0.93mg Raisin
Magnesium 32mg 41mg Prunes
Phosphorus 101mg 69mg Raisin
Potassium 749mg 732mg Raisin
Sodium 11mg 2mg Prunes
Zinc 0.22mg 0.44mg Prunes
Copper 0.318mg 0.281mg Raisin
Manganese 0.299mg 0.299mg
Selenium 0.6µg 0.3µg Raisin
Vitamin A 0IU 781IU Prunes
Vitamin A RAE 0µg 39µg Prunes
Vitamin E 0.12mg 0.43mg Prunes
Vitamin C 2.3mg 0.6mg Raisin
Vitamin B1 0.106mg 0.051mg Raisin
Vitamin B2 0.125mg 0.186mg Prunes
Vitamin B3 0.766mg 1.882mg Prunes
Vitamin B5 0.095mg 0.422mg Prunes
Vitamin B6 0.174mg 0.205mg Prunes
Folate 5µg 4µg Raisin
Vitamin K 3.5µg 59.5µg Prunes
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 Prunes
Polyunsaturated fat 0.037g 0.062g Prunes
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 Prunes
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%
Prunes
Minerals Daily Need Coverage Score
37%
Raisin
32%
Prunes

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?
Prunes
Prunes is lower in Sugar (difference - 21.06g)
Which food contains less Sodium?
Prunes
Prunes contains less Sodium (difference - 9mg)
Which food is lower in glycemic index?
Prunes
Prunes is lower in glycemic index (difference - 35)
Which food is richer in vitamins?
Prunes
Prunes is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

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