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  6. Plum vs. Prunes

Plum vs. Prunes — In-Depth Nutrition Comparison

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Significant differences between plums and prunes

  • Plums have more vitamin C; however, prunes are richer in vitamin K, copper, fiber, potassium, vitamin B6, vitamin B2, manganese, iron, and vitamin B3.
  • Prunes cover your daily vitamin K needs 44% more than plums.
  • Prunes have 16 times less vitamin C than plums. Plums have 9.5mg of vitamin C, while prunes have 0.6mg.
  • Plums have a higher glycemic index. The glycemic index of plums is 53, while the glycemic index of prunes is 29.

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

Infographic

Plum 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.
Plum
Plum
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 5% 1.8% 14% 6.4% 19% 2.7% 6.9% 0% 6.8% 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 -100%
Contains more MagnesiumMagnesium +485.7%
Contains more CalciumCalcium +616.7%
Contains more PotassiumPotassium +366.2%
Contains more IronIron +447.1%
Contains more CopperCopper +393%
Contains more ZincZinc +340%
Contains more PhosphorusPhosphorus +331.3%
Contains more ManganeseManganese +475%
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.
Plum
Plum
2
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 32% 0% 5.7% 5.2% 7% 6% 7.8% 8.1% 6.7% 0% 16% 3.8%
Prunes
Prunes
8
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 +1483.3%
Contains more FolateFolate +25%
Contains more Vitamin AVitamin A +129.4%
Contains more Vitamin EVitamin E +65.4%
Contains more Vitamin B1Vitamin B1 +82.1%
Contains more Vitamin B2Vitamin B2 +615.4%
Contains more Vitamin B3Vitamin B3 +351.3%
Contains more Vitamin B5Vitamin B5 +212.6%
Contains more Vitamin B6Vitamin B6 +606.9%
Contains more Vitamin KVitamin K +829.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Plum Prunes DV% diff.
Vitamin K 6.4µg 59.5µg 44%
Copper 0.057mg 0.281mg 25%
Fiber 1.4g 7.1g 23%
Carbs 11.42g 63.88g 17%
Potassium 157mg 732mg 17%
Vitamin B6 0.029mg 0.205mg 14%
Vitamin B2 0.026mg 0.186mg 12%
Fructose 3.07g 12.45g 12%
Manganese 0.052mg 0.299mg 11%
Calories 46kcal 240kcal 10%
Vitamin C 9.5mg 0.6mg 10%
Iron 0.17mg 0.93mg 10%
Vitamin B3 0.417mg 1.882mg 9%
Magnesium 7mg 41mg 8%
Phosphorus 16mg 69mg 8%
Vitamin B5 0.135mg 0.422mg 6%
Calcium 6mg 43mg 4%
Protein 0.7g 2.18g 3%
Zinc 0.1mg 0.44mg 3%
Starch 0g 5.11g 2%
Vitamin A 17µg 39µg 2%
Vitamin B1 0.028mg 0.051mg 2%
Vitamin E 0.26mg 0.43mg 1%
Selenium 0µg 0.3µg 1%
Choline 1.9mg 10.1mg 1%
Protein per 100 calories 1.5g 0.91g N/A
Calories per 10 g protein 657kcal 1101kcal N/A
Weight per 100 calories 217g 42g N/A
Fats 0.28g 0.38g 0%
Net carbs 10.02g 56.78g N/A
Sugar 9.92g 38.13g N/A
Sodium 0mg 2mg 0%
Folate 5µg 4µg 0%
Saturated fat 0.017g 0.088g 0%
Monounsaturated fat 0.134g 0.053g 0%
Polyunsaturated fat 0.044g 0.062g 0%
Tryptophan 0.009mg 0.025mg 0%
Threonine 0.01mg 0.049mg 0%
Isoleucine 0.014mg 0.041mg 0%
Leucine 0.015mg 0.066mg 0%
Lysine 0.016mg 0.05mg 0%
Methionine 0.008mg 0.016mg 0%
Phenylalanine 0.014mg 0.052mg 0%
Valine 0.016mg 0.056mg 0%
Histidine 0.009mg 0.027mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Plum
Plum
1
11% 87%
Protein: 0.7 g
Fats: 0.28 g
Carbs: 11.42 g
Water: 87.23 g
Other: 0.37 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 +182.1%
Contains more ProteinProtein +211.4%
Contains more FatsFats +35.7%
Contains more CarbsCarbs +459.4%
Contains more OtherOther +613.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Plum
Plum
2
9% 69% 23%
Saturated fat: Sat. Fat 0.017 g
Monounsaturated fat: Mono. Fat 0.134 g
Polyunsaturated fat: Poly. Fat 0.044 g
Prunes
Prunes
1
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 -80.7%
Contains more Mono. FatMonounsaturated fat +152.8%
Contains more Poly. FatPolyunsaturated fat +40.9%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Plum
Plum
3
16% 51% 31%
Starch: 0 g
Sucrose: 1.57 g
Glucose: 5.07 g
Fructose: 3.07 g
Lactose: 0 g
Maltose: 0.08 g
Galactose: 0.14 g
Prunes
Prunes
3
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 +946.7%
Contains more MaltoseMaltose +33.3%
Contains more GalactoseGalactose +∞%
Contains more StarchStarch +∞%
Contains more GlucoseGlucose +402.2%
Contains more FructoseFructose +305.5%
~equal in Lactose ~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. Plum - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169949/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.