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Apple vs. Prunes — In-Depth Nutrition Comparison

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The main differences between apples and prunes

  • Apples contain less vitamin K, copper, fiber, potassium, vitamin A, vitamin B6, vitamin B2, manganese, vitamin B3, and iron than prunes.
  • Daily need coverage for vitamin K for prunes is 48% higher.

Food types used in this article are Apples, raw, with skin and Plums, dried (prunes), uncooked.

Infographic

Apple 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.
Apple
Apple
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 3.6% 1.8% 9.4% 4.5% 9% 1.1% 4.7% 0.13% 4.6% 0%
Prunes
Prunes
9
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 less SodiumSodium -50%
Contains more MagnesiumMagnesium +720%
Contains more CalciumCalcium +616.7%
Contains more PotassiumPotassium +584.1%
Contains more IronIron +675%
Contains more CopperCopper +940.7%
Contains more ZincZinc +1000%
Contains more PhosphorusPhosphorus +527.3%
Contains more ManganeseManganese +754.3%
Contains more SeleniumSelenium +∞%

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.
Apple
Apple
1
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 15% 0% 1% 3.6% 4.3% 6% 1.7% 3.7% 9.5% 0% 5.5% 2.3%
Prunes
Prunes
9
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 2% 0% 13% 8.6% 13% 43% 35% 25% 47% 0% 149% 3%
Contains more Vitamin CVitamin C +666.7%
Contains more Vitamin AVitamin A +1200%
Contains more Vitamin EVitamin E +138.9%
Contains more Vitamin B1Vitamin B1 +200%
Contains more Vitamin B2Vitamin B2 +615.4%
Contains more Vitamin B3Vitamin B3 +1968.1%
Contains more Vitamin B5Vitamin B5 +591.8%
Contains more Vitamin B6Vitamin B6 +400%
Contains more Vitamin KVitamin K +2604.5%
Contains more FolateFolate +33.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Apple Prunes DV% diff.
Vitamin K 2.2µg 59.5µg 48%
Copper 0.027mg 0.281mg 28%
Fiber 2.4g 7.1g 19%
Potassium 107mg 732mg 18%
Carbs 13.81g 63.88g 17%
Vitamin B6 0.041mg 0.205mg 13%
Vitamin B2 0.026mg 0.186mg 12%
Manganese 0.035mg 0.299mg 11%
Vitamin B3 0.091mg 1.882mg 11%
Iron 0.12mg 0.93mg 10%
Calories 52kcal 240kcal 9%
Magnesium 5mg 41mg 9%
Phosphorus 11mg 69mg 8%
Fructose 5.9g 12.45g 8%
Vitamin B5 0.061mg 0.422mg 7%
Protein 0.26g 2.18g 4%
Vitamin C 4.6mg 0.6mg 4%
Calcium 6mg 43mg 4%
Zinc 0.04mg 0.44mg 4%
Vitamin A 3µg 39µg 4%
Vitamin B1 0.017mg 0.051mg 3%
Starch 0.05g 5.11g 2%
Vitamin E 0.18mg 0.43mg 2%
Selenium 0µg 0.3µg 1%
Choline 3.4mg 10.1mg 1%
Weight per 100 calories 192g 42g N/A
Fats 0.17g 0.38g 0%
Net carbs 11.41g 56.78g N/A
Sugar 10.39g 38.13g N/A
Sodium 1mg 2mg 0%
Folate 3µg 4µg 0%
Saturated fat 0.028g 0.088g 0%
Monounsaturated fat 0.007g 0.053g 0%
Polyunsaturated fat 0.051g 0.062g 0%
Tryptophan 0.001mg 0.025mg 0%
Threonine 0.006mg 0.049mg 0%
Isoleucine 0.006mg 0.041mg 0%
Leucine 0.013mg 0.066mg 0%
Lysine 0.012mg 0.05mg 0%
Methionine 0.001mg 0.016mg 0%
Phenylalanine 0.006mg 0.052mg 0%
Valine 0.012mg 0.056mg 0%
Histidine 0.005mg 0.027mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Apple
Apple
1
14% 86%
Protein: 0.26 g
Fats: 0.17 g
Carbs: 13.81 g
Water: 85.56 g
Other: 0.2 g
Prunes
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 +176.7%
Contains more ProteinProtein +738.5%
Contains more FatsFats +123.5%
Contains more CarbsCarbs +362.6%
Contains more OtherOther +1220%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Apple
Apple
1
33% 8% 59%
Saturated fat: Sat. Fat 0.028 g
Monounsaturated fat: Mono. Fat 0.007 g
Polyunsaturated fat: Poly. Fat 0.051 g
Prunes
Prunes
2
43% 26% 31%
Saturated fat: Sat. Fat 0.088 g
Monounsaturated fat: Mono. Fat 0.053 g
Polyunsaturated fat: Poly. Fat 0.062 g
Contains less Sat. FatSaturated fat -68.2%
Contains more Mono. FatMonounsaturated fat +657.1%
Contains more Poly. FatPolyunsaturated fat +21.6%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Apple
Apple
1
20% 23% 56%
Starch: 0.05 g
Sucrose: 2.07 g
Glucose: 2.43 g
Fructose: 5.9 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Prunes
Prunes
4
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 SucroseSucrose +1280%
Contains more StarchStarch +10120%
Contains more GlucoseGlucose +947.7%
Contains more FructoseFructose +111%
Contains more MaltoseMaltose +∞%
~equal in Lactose ~0g
~equal in Galactose ~0g

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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. Apple - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171688/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.