Raisin vs. Prunes — In-Depth Nutrition Comparison
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How are raisins and prunes different?
- Raisins are higher in iron; however, prunes are richer in vitamin K, vitamin A, 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
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 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
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 | +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 B5 | 0.095mg | 0.422mg | 7% |
| Vitamin B3 | 0.766mg | 1.882mg | 7% |
| Vitamin B1 | 0.106mg | 0.051mg | 5% |
| Carbs | 79.18g | 63.88g | 5% |
| Vitamin B2 | 0.125mg | 0.186mg | 5% |
| Phosphorus | 101mg | 69mg | 5% |
| Copper | 0.318mg | 0.281mg | 4% |
| Vitamin A | 0µg | 39µg | 4% |
| Calories | 299kcal | 240kcal | 3% |
| Zinc | 0.22mg | 0.44mg | 2% |
| Vitamin E | 0.12mg | 0.43mg | 2% |
| Protein | 3.07g | 2.18g | 2% |
| Magnesium | 32mg | 41mg | 2% |
| Vitamin B6 | 0.174mg | 0.205mg | 2% |
| Vitamin C | 2.3mg | 0.6mg | 2% |
| Potassium | 749mg | 732mg | 1% |
| Selenium | 0.6µg | 0.3µg | 1% |
| Calcium | 50mg | 43mg | 1% |
| Starch | 2.7g | 5.11g | 1% |
| 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-linoleic 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% |
| Contains more OtherOther | +41.9% |
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
