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  6. Corn raw vs. Prunes

Corn raw vs. Prunes — In-Depth Nutrition Comparison

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How are corn raw and prunes different?

  • Corn raw is richer in folate, vitamin B1, and vitamin C, while prunes are higher in vitamin K, copper, fiber, potassium, vitamin A, vitamin B2, and vitamin B6.
  • Prunes cover your daily need for vitamin K, 49% more than corn raw.
  • Corn raw contains 11 times more vitamin C than prunes. Corn raw contains 6.8mg of vitamin C, while prunes contain 0.6mg.
  • Corn raw has a higher glycemic index (52) than prunes (29).

Corn, sweet, yellow, raw and Plums, dried (prunes), uncooked types were used in this article.

Infographic

Corn raw vs Prunes infographic
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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 26% 0.6% 24% 20% 18% 13% 38% 2% 21% 3.3%
Prunes
Prunes
7
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 PhosphorusPhosphorus +29%
Contains more SeleniumSelenium +100%
Contains more MagnesiumMagnesium +10.8%
Contains more CalciumCalcium +2050%
Contains more PotassiumPotassium +171.1%
Contains more IronIron +78.8%
Contains more CopperCopper +420.4%
Contains less SodiumSodium -86.7%
Contains more ManganeseManganese +83.4%
~equal in Zinc ~0.44mg

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 23% 0% 3% 1.4% 39% 13% 33% 43% 21% 0% 0.75% 32%
Prunes
Prunes
5
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 +1033.3%
Contains more Vitamin B1Vitamin B1 +203.9%
Contains more Vitamin B5Vitamin B5 +69.9%
Contains more FolateFolate +950%
Contains more Vitamin AVitamin A +333.3%
Contains more Vitamin EVitamin E +514.3%
Contains more Vitamin B2Vitamin B2 +238.2%
Contains more Vitamin B6Vitamin B6 +120.4%
Contains more Vitamin KVitamin K +19733.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~1.882mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Corn raw Prunes DV% diff.
Vitamin K 0.3µg 59.5µg 49%
Copper 0.054mg 0.281mg 25%
Fiber 2g 7.1g 20%
Carbs 18.7g 63.88g 15%
Potassium 270mg 732mg 14%
Fructose 1.94g 12.45g 13%
Vitamin B2 0.055mg 0.186mg 10%
Folate 42µg 4µg 10%
Vitamin B1 0.155mg 0.051mg 9%
Vitamin B6 0.093mg 0.205mg 9%
Calories 86kcal 240kcal 8%
Vitamin C 6.8mg 0.6mg 7%
Manganese 0.163mg 0.299mg 6%
Vitamin B5 0.717mg 0.422mg 6%
Iron 0.52mg 0.93mg 5%
Calcium 2mg 43mg 4%
Phosphorus 89mg 69mg 3%
Vitamin A 9µg 39µg 3%
Polyunsaturated fat 0.487g 0.062g 3%
Protein 3.27g 2.18g 2%
Vitamin E 0.07mg 0.43mg 2%
Choline 23mg 10.1mg 2%
Fats 1.35g 0.38g 1%
Magnesium 37mg 41mg 1%
Sodium 15mg 2mg 1%
Selenium 0.6µg 0.3µg 1%
Vitamin B3 1.77mg 1.882mg 1%
Saturated fat 0.325g 0.088g 1%
Monounsaturated fat 0.432g 0.053g 1%
Protein per 100 calories 3.8g 0.91g N/A
Calories per 10 g protein 263kcal 1101kcal N/A
Weight per 100 calories 116g 42g N/A
Net carbs 16.7g 56.78g N/A
Sugar 6.26g 38.13g N/A
Zinc 0.46mg 0.44mg 0%
Starch 5.7g 5.11g 0%
Tryptophan 0.023mg 0.025mg 0%
Threonine 0.129mg 0.049mg 0%
Isoleucine 0.129mg 0.041mg 0%
Leucine 0.348mg 0.066mg 0%
Lysine 0.137mg 0.05mg 0%
Methionine 0.067mg 0.016mg 0%
Phenylalanine 0.15mg 0.052mg 0%
Valine 0.185mg 0.056mg 0%
Histidine 0.089mg 0.027mg 0%
Omega-3 - ALA 0.014g N/A
Omega-6 - Linoleic acid 0.468g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 19% 76%
Protein: 3.27 g
Fats: 1.35 g
Carbs: 18.7 g
Water: 76.05 g
Other: 0.63 g
Prunes
Prunes
2
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 +50%
Contains more FatsFats +255.3%
Contains more WaterWater +146%
Contains more CarbsCarbs +241.6%
Contains more OtherOther +319%

Fat Type Comparison

Fat type breakdown side-by-side comparison
26% 35% 39%
Saturated fat: Sat. Fat 0.325 g
Monounsaturated fat: Mono. Fat 0.432 g
Polyunsaturated fat: Poly. Fat 0.487 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 more Mono. FatMonounsaturated fat +715.1%
Contains more Poly. FatPolyunsaturated fat +685.5%
Contains less Sat. FatSaturated fat -72.9%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
48% 7% 29% 16%
Starch: 5.7 g
Sucrose: 0.89 g
Glucose: 3.43 g
Fructose: 1.94 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 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 StarchStarch +11.5%
Contains more SucroseSucrose +493.3%
Contains more GlucoseGlucose +642.3%
Contains more FructoseFructose +541.8%
Contains more MaltoseMaltose +∞%
~equal in Lactose ~0g
~equal in Galactose ~0g

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. Corn raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169998/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.