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Water vs. Prunes — In-Depth Nutrition Comparison

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Summary of differences between water and prunes

  • The amount of copper, fiber, potassium, manganese, iron, phosphorus, and magnesium in prunes is higher than in water.
  • Prunes cover your daily need for copper, 29% more than water.
  • Water has a lower glycemic index. The glycemic index of water is 0, while the glycemic index of prunes is 29.

These are the specific foods used in this comparison Beverages, water, tap, well and Plums, dried (prunes), uncooked.

Infographic

Water 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.
Water
0
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 0.71% 0.9% 0% 0% 5.3% 0.27% 0% 0.65% 0% 0%
Prunes
10
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 29% 13% 65% 35% 94% 12% 30% 0.26% 39% 1.6%
Contains more MagnesiumMagnesium +4000%
Contains more CalciumCalcium +1333.3%
Contains more PotassiumPotassium +∞%
Contains more IronIron +∞%
Contains more CopperCopper +1656.3%
Contains more ZincZinc +4300%
Contains more PhosphorusPhosphorus +∞%
Contains less SodiumSodium -60%
Contains more ManganeseManganese +∞%

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.
Water
0
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Prunes
11
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 2% 13% 8.6% 0% 13% 43% 35% 25% 47% 0% 149% 3% 5.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Water
1
100%
Protein: 0 g
Fats: 0 g
Carbs: 0 g
Water: 99.9 g
Other: 0.1 g
Prunes
4
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 WaterWater +223.1%
Contains more ProteinProtein +∞%
Contains more FatsFats +∞%
Contains more CarbsCarbs +∞%
Contains more OtherOther +2540%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Water Prunes
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Sodium ok
Rich in minerals ok
Rich in vitamins ok

All nutrients comparison - raw data values

Nutrient Water Prunes DV% diff.
Vitamin K 59.5µg 50%
Copper 0.016mg 0.281mg 29%
Fiber 0g 7.1g 28%
Potassium 0mg 732mg 22%
Carbs 0g 63.88g 21%
Fructose 12.45g 16%
Vitamin B6 0.205mg 16%
Vitamin B2 0.186mg 14%
Manganese 0mg 0.299mg 13%
Vitamin B3 1.882mg 12%
Calories 0kcal 240kcal 12%
Iron 0mg 0.93mg 12%
Phosphorus 0mg 69mg 10%
Magnesium 1mg 41mg 10%
Vitamin B5 0.422mg 8%
Vitamin B1 0.051mg 4%
Zinc 0.01mg 0.44mg 4%
Vitamin A 39µg 4%
Calcium 3mg 43mg 4%
Protein 0g 2.18g 4%
Vitamin E 0.43mg 3%
Starch 5.11g 2%
Choline 10.1mg 2%
Folate 4µg 1%
Fats 0g 0.38g 1%
Vitamin C 0.6mg 1%
Selenium 0.3µg 1%
Net carbs 0g 56.78g N/A
Sugar 38.13g N/A
Sodium 5mg 2mg 0%
Saturated fat 0.088g 0%
Monounsaturated fat 0.053g 0%
Polyunsaturated fat 0.062g 0%
Tryptophan 0.025mg 0%
Threonine 0.049mg 0%
Isoleucine 0.041mg 0%
Leucine 0.066mg 0%
Lysine 0.05mg 0%
Methionine 0.016mg 0%
Phenylalanine 0.052mg 0%
Valine 0.056mg 0%
Histidine 0.027mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Water Prunes
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
0%
Water
26%
Prunes
Minerals Daily Need Coverage Score
1%
Water
32%
Prunes

Comparison summary

Which food is lower in Cholesterol?
Water
Water is lower in Cholesterol (difference - 0mg)
Which food is lower in Sugar?
Water
Water is lower in Sugar (difference - 38.13g)
Which food is lower in Saturated fat?
Water
Water is lower in Saturated fat (difference - 0.088g)
Which food is lower in glycemic index?
Water
Water is lower in glycemic index (difference - 29)
Which food is cheaper?
Water
Water is cheaper (difference - $2)
Which food contains less Sodium?
Prunes
Prunes contains less Sodium (difference - 3mg)
Which food is richer in minerals?
Prunes
Prunes is relatively richer in minerals
Which food is richer in vitamins?
Prunes
Prunes is relatively richer in vitamins

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. Water - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175096/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.