Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Vegetables
  4. Broccoli
  5. Compare
  6. Broccoli vs. Prunes

Broccoli vs. Prunes — In-Depth Nutrition Comparison

Compare

Differences between broccoli and prunes

  • Broccoli is higher in vitamin C, vitamin K, and folate; however, prunes are richer in copper, fiber, potassium, vitamin B3, and vitamin B2.
  • Broccoli's daily need coverage for vitamin C is 98% higher.
  • Broccoli has 16 times more folate than prunes. While broccoli has 63µg of folate, prunes have only 4µg.

The food types used in this comparison are Broccoli, raw and Plums, dried (prunes), uncooked.

Infographic

Broccoli 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 15% 14% 28% 27% 16% 11% 28% 4.3% 27% 14%
Prunes
Prunes
6
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 SeleniumSelenium +733.3%
Contains more MagnesiumMagnesium +95.2%
Contains more PotassiumPotassium +131.6%
Contains more IronIron +27.4%
Contains more CopperCopper +473.5%
Contains less SodiumSodium -93.9%
Contains more ManganeseManganese +42.4%
~equal in Calcium ~43mg
~equal in Zinc ~0.44mg
~equal in Phosphorus ~69mg

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.
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 297% 0% 10% 16% 18% 27% 12% 34% 40% 0% 254% 47%
Prunes
Prunes
4
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 +14766.7%
Contains more Vitamin EVitamin E +81.4%
Contains more Vitamin B1Vitamin B1 +39.2%
Contains more Vitamin B5Vitamin B5 +35.8%
Contains more Vitamin KVitamin K +70.8%
Contains more FolateFolate +1475%
Contains more Vitamin AVitamin A +25.8%
Contains more Vitamin B2Vitamin B2 +59%
Contains more Vitamin B3Vitamin B3 +194.5%
Contains more Vitamin B6Vitamin B6 +17.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Broccoli Prunes DV% diff.
Vitamin C 89.2mg 0.6mg 98%
Vitamin K 101.6µg 59.5µg 35%
Copper 0.049mg 0.281mg 26%
Carbs 6.64g 63.88g 19%
Fiber 2.6g 7.1g 18%
Folate 63µg 4µg 15%
Fructose 0.68g 12.45g 15%
Potassium 316mg 732mg 12%
Calories 34kcal 240kcal 10%
Vitamin B3 0.639mg 1.882mg 8%
Magnesium 21mg 41mg 5%
Vitamin B2 0.117mg 0.186mg 5%
Manganese 0.21mg 0.299mg 4%
Selenium 2.5µg 0.3µg 4%
Iron 0.73mg 0.93mg 3%
Vitamin B5 0.573mg 0.422mg 3%
Starch 0g 5.11g 2%
Vitamin E 0.78mg 0.43mg 2%
Vitamin B1 0.071mg 0.051mg 2%
Vitamin B6 0.175mg 0.205mg 2%
Choline 18.7mg 10.1mg 2%
Protein 2.82g 2.18g 1%
Sodium 33mg 2mg 1%
Vitamin A 31µg 39µg 1%
Protein per 100 calories 8.3g 0.91g N/A
Calories per 10 g protein 121kcal 1101kcal N/A
Weight per 100 calories 294g 42g N/A
Fats 0.37g 0.38g 0%
Net carbs 4.04g 56.78g N/A
Calcium 47mg 43mg 0%
Sugar 1.7g 38.13g N/A
Zinc 0.41mg 0.44mg 0%
Phosphorus 66mg 69mg 0%
Saturated fat 0.039g 0.088g 0%
Monounsaturated fat 0.011g 0.053g 0%
Polyunsaturated fat 0.038g 0.062g 0%
Tryptophan 0.033mg 0.025mg 0%
Threonine 0.088mg 0.049mg 0%
Isoleucine 0.079mg 0.041mg 0%
Leucine 0.129mg 0.066mg 0%
Lysine 0.135mg 0.05mg 0%
Methionine 0.038mg 0.016mg 0%
Phenylalanine 0.117mg 0.052mg 0%
Valine 0.125mg 0.056mg 0%
Histidine 0.059mg 0.027mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 7% 89%
Protein: 2.82 g
Fats: 0.37 g
Carbs: 6.64 g
Water: 89.3 g
Other: 0.87 g
Prunes
Prunes
3
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 ProteinProtein +29.4%
Contains more WaterWater +188.8%
Contains more CarbsCarbs +862%
Contains more OtherOther +203.4%
~equal in Fats ~0.38g

Fat Type Comparison

Fat type breakdown side-by-side comparison
44% 13% 43%
Saturated fat: Sat. Fat 0.039 g
Monounsaturated fat: Mono. Fat 0.011 g
Polyunsaturated fat: Poly. Fat 0.038 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 -55.7%
Contains more Mono. FatMonounsaturated fat +381.8%
Contains more Poly. FatPolyunsaturated fat +63.2%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
6% 29% 40% 12% 12%
Starch: 0 g
Sucrose: 0.1 g
Glucose: 0.49 g
Fructose: 0.68 g
Lactose: 0.21 g
Maltose: 0.21 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 LactoseLactose +∞%
Contains more MaltoseMaltose +250%
Contains more StarchStarch +∞%
Contains more SucroseSucrose +50%
Contains more GlucoseGlucose +5095.9%
Contains more FructoseFructose +1730.9%
~equal in Galactose ~0g

People also compare

Broccoli
Broccoli vs Cabbage
Cabbage
Broccoli
Broccoli vs Carrot
Carrot
Broccoli
Broccoli vs Cauliflower
Cauliflower
Prunes
Prunes vs Plum
Plum
Prunes
Prunes vs Dried fruit
Dried fruit
Prunes
Prunes vs Quince
Quince

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. Broccoli - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170379/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.