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Raspberry vs Prune - In-Depth Nutrition Comparison

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Summary of differences between Raspberry and Prune

  • Raspberry has more Vitamin C, and Manganese, while Prune has more Vitamin K, Copper, Potassium, Vitamin B6, Vitamin B2, Vitamin B3, and Phosphorus.
  • Prune covers your daily need of Vitamin K 43% more than Raspberry.
  • Raspberry contains 44 times more Vitamin C than Prune. While Raspberry contains 26.2mg of Vitamin C, Prune contains only 0.6mg.

These are the specific foods used in this comparison Raspberries, raw and Plums, dried (prunes), uncooked.

Infographic

Raspberry 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains less Sodium -50%
Contains more Calcium +72%
Contains more Iron +34.8%
Contains more Magnesium +86.4%
Contains more Phosphorus +137.9%
Contains more Potassium +384.8%
Contains more Copper +212.2%
Equal in Zinc - 0.44
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 8% 26% 16% 13% 14% 1% 12% 30%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 13% 35% 30% 30% 65% 1% 12% 94%
Contains less Sodium -50%
Contains more Calcium +72%
Contains more Iron +34.8%
Contains more Magnesium +86.4%
Contains more Phosphorus +137.9%
Contains more Potassium +384.8%
Contains more Copper +212.2%
Equal in Zinc - 0.44

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
:
7
Prune
Contains more Vitamin E +102.3%
Contains more Vitamin C +4266.7%
Contains more Folate +425%
Contains more Vitamin A +2266.7%
Contains more Vitamin B1 +59.4%
Contains more Vitamin B2 +389.5%
Contains more Vitamin B3 +214.7%
Contains more Vitamin B5 +28.3%
Contains more Vitamin B6 +272.7%
Contains more Vitamin K +662.8%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 18% 0% 88% 8% 9% 12% 20% 13% 16% 0% 20%
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 E +102.3%
Contains more Vitamin C +4266.7%
Contains more Folate +425%
Contains more Vitamin A +2266.7%
Contains more Vitamin B1 +59.4%
Contains more Vitamin B2 +389.5%
Contains more Vitamin B3 +214.7%
Contains more Vitamin B5 +28.3%
Contains more Vitamin B6 +272.7%
Contains more Vitamin K +662.8%

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.
Raspberry Prune
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Raspberry Prune Opinion
Net carbs 5.44g 56.78g Prune
Protein 1.2g 2.18g Prune
Fats 0.65g 0.38g Raspberry
Carbs 11.94g 63.88g Prune
Calories 52kcal 240kcal Prune
Starch 0g 5.11g Prune
Fructose 2.35g 12.45g Prune
Sugar 4.42g 38.13g Raspberry
Fiber 6.5g 7.1g Prune
Calcium 25mg 43mg Prune
Iron 0.69mg 0.93mg Prune
Magnesium 22mg 41mg Prune
Phosphorus 29mg 69mg Prune
Potassium 151mg 732mg Prune
Sodium 1mg 2mg Raspberry
Zinc 0.42mg 0.44mg Prune
Copper 0.09mg 0.281mg Prune
Vitamin A 33IU 781IU Prune
Vitamin E 0.87mg 0.43mg Raspberry
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 26.2mg 0.6mg Raspberry
Vitamin B1 0.032mg 0.051mg Prune
Vitamin B2 0.038mg 0.186mg Prune
Vitamin B3 0.598mg 1.882mg Prune
Vitamin B5 0.329mg 0.422mg Prune
Vitamin B6 0.055mg 0.205mg Prune
Folate 21µg 4µg Raspberry
Vitamin B12 0µg 0µg
Vitamin K 7.8µg 59.5µg Prune
Tryptophan mg 0.025mg Prune
Threonine mg 0.049mg Prune
Isoleucine mg 0.041mg Prune
Leucine mg 0.066mg Prune
Lysine mg 0.05mg Prune
Methionine mg 0.016mg Prune
Phenylalanine mg 0.052mg Prune
Valine mg 0.056mg Prune
Histidine mg 0.027mg Prune
Cholesterol 0mg 0mg
Trans Fat 0g g Prune
Saturated Fat 0.019g 0.088g Raspberry
Monounsaturated Fat 0.064g 0.053g Raspberry
Polyunsaturated fat 0.375g 0.062g Raspberry

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Raspberry Prune
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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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
17
Raspberry
31
Prune
Mineral Summary Score
15
Raspberry
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
7%
Raspberry
13%
Prune
Carbohydrates
12%
Raspberry
64%
Prune
Fats
3%
Raspberry
2%
Prune

Comparison summary

Which food is lower in Sugar?
Raspberry
Raspberry is lower in Sugar (difference - 33.71g)
Which food contains less Sodium?
Raspberry
Raspberry contains less Sodium (difference - 1mg)
Which food is lower in Saturated Fat?
Raspberry
Raspberry is lower in Saturated Fat (difference - 0.069g)
Which food is lower in glycemic index?
Raspberry
Raspberry is lower in glycemic index (difference - 3)
Which food is cheaper?
Raspberry
Raspberry is cheaper (difference - $1.3)
Which food is richer in minerals?
Prune
Prune is relatively richer in minerals
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. Raspberry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167755/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.