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  6. Grape vs. Prunes

Grape vs. Prunes — In-Depth Nutrition Comparison

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Important differences between grapes and prunes

  • Grapes have more manganese; however, prunes are richer in vitamin K, copper, fiber, potassium, vitamin A, vitamin B2, vitamin B3, magnesium, and phosphorus.
  • Prunes' daily need coverage for vitamin K is 37% more.
  • Grapes contain 2 times more manganese than prunes. Grapes contain 0.718mg of manganese, while prunes contain 0.299mg.
  • Grapes have a higher glycemic index. The glycemic index of grapes is 49, while the glycemic index of prunes is 29.

The food varieties used in the comparison are Grapes, american type (slip skin), raw and Plums, dried (prunes), uncooked.

Infographic

Grape 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.
Grape
Grape
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 3.6% 4.2% 17% 11% 13% 1.1% 4.3% 0.26% 94% 0.55%
Prunes
Prunes
8
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 ManganeseManganese +140.1%
Contains more MagnesiumMagnesium +720%
Contains more CalciumCalcium +207.1%
Contains more PotassiumPotassium +283.2%
Contains more IronIron +220.7%
Contains more CopperCopper +602.5%
Contains more ZincZinc +1000%
Contains more PhosphorusPhosphorus +590%
Contains more SeleniumSelenium +200%
~equal in Sodium ~2mg

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.
Grape
Grape
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 13% 0% 1.7% 3.8% 23% 13% 5.6% 1.4% 25% 0% 37% 3%
Prunes
Prunes
7
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 +566.7%
Contains more Vitamin B1Vitamin B1 +80.4%
Contains more Vitamin AVitamin A +680%
Contains more Vitamin EVitamin E +126.3%
Contains more Vitamin B2Vitamin B2 +226.3%
Contains more Vitamin B3Vitamin B3 +527.3%
Contains more Vitamin B5Vitamin B5 +1658.3%
Contains more Vitamin B6Vitamin B6 +86.4%
Contains more Vitamin KVitamin K +307.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Folate ~4µg

All nutrients comparison - raw data values

Nutrient Grape Prunes DV% diff.
Vitamin K 14.6µg 59.5µg 37%
Copper 0.04mg 0.281mg 27%
Fiber 0.9g 7.1g 25%
Manganese 0.718mg 0.299mg 18%
Carbs 17.15g 63.88g 16%
Potassium 191mg 732mg 16%
Fructose 12.45g 16%
Vitamin B2 0.057mg 0.186mg 10%
Vitamin B3 0.3mg 1.882mg 10%
Calories 67kcal 240kcal 9%
Magnesium 5mg 41mg 9%
Iron 0.29mg 0.93mg 8%
Phosphorus 10mg 69mg 8%
Vitamin B5 0.024mg 0.422mg 8%
Vitamin B6 0.11mg 0.205mg 7%
Vitamin C 4mg 0.6mg 4%
Zinc 0.04mg 0.44mg 4%
Vitamin A 5µg 39µg 4%
Protein 0.63g 2.18g 3%
Calcium 14mg 43mg 3%
Vitamin B1 0.092mg 0.051mg 3%
Starch 5.11g 2%
Vitamin E 0.19mg 0.43mg 2%
Choline 5.6mg 10.1mg 1%
Weight per 100 calories 149g 42g N/A
Fats 0.35g 0.38g 0%
Net carbs 16.25g 56.78g N/A
Sugar 16.25g 38.13g N/A
Sodium 2mg 2mg 0%
Selenium 0.1µg 0.3µg 0%
Folate 4µg 4µg 0%
Saturated fat 0.114g 0.088g 0%
Monounsaturated fat 0.014g 0.053g 0%
Polyunsaturated fat 0.102g 0.062g 0%
Tryptophan 0.003mg 0.025mg 0%
Threonine 0.017mg 0.049mg 0%
Isoleucine 0.005mg 0.041mg 0%
Leucine 0.013mg 0.066mg 0%
Lysine 0.014mg 0.05mg 0%
Methionine 0.021mg 0.016mg 0%
Phenylalanine 0.013mg 0.052mg 0%
Valine 0.017mg 0.056mg 0%
Histidine 0.023mg 0.027mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Grape
Grape
1
17% 81%
Protein: 0.63 g
Fats: 0.35 g
Carbs: 17.15 g
Water: 81.3 g
Other: 0.57 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 +162.9%
Contains more ProteinProtein +246%
Contains more CarbsCarbs +272.5%
Contains more OtherOther +363.2%
~equal in Fats ~0.38g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Grape
Grape
1
50% 6% 44%
Saturated fat: Sat. Fat 0.114 g
Monounsaturated fat: Mono. Fat 0.014 g
Polyunsaturated fat: Poly. Fat 0.102 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 more Poly. FatPolyunsaturated fat +64.5%
Contains less Sat. FatSaturated fat -22.8%
Contains more Mono. FatMonounsaturated fat +278.6%

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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. Grape - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174682/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.