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  6. Prunes vs. Plum

Prunes vs. Plum — In-Depth Nutrition Comparison

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Significant differences between prunes and plums

  • Prunes have more vitamin K, copper, fiber, potassium, vitamin B6, vitamin B2, manganese, iron, and vitamin B3; however, plums are richer in vitamin C.
  • Prunes cover your daily vitamin K needs 44% more than plums.
  • Plums have 7 times less vitamin B2 than prunes. Prunes have 0.186mg of vitamin B2, while plums have 0.026mg.
  • 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, dried (prunes), uncooked and Plums, raw.

Infographic

Prunes vs Plum 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.
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%
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%
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 +∞%
Contains less SodiumSodium -100%

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.
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%
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%
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%
Contains more Vitamin CVitamin C +1483.3%
Contains more FolateFolate +25%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
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
Contains more ProteinProtein +211.4%
Contains more FatsFats +35.7%
Contains more CarbsCarbs +459.4%
Contains more OtherOther +613.5%
Contains more WaterWater +182.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
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
Contains more Poly. FatPolyunsaturated fat +40.9%
Contains less Sat. FatSaturated fat -80.7%
Contains more Mono. FatMonounsaturated fat +152.8%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
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
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
Contains more StarchStarch +∞%
Contains more GlucoseGlucose +402.2%
Contains more FructoseFructose +305.5%
Contains more SucroseSucrose +946.7%
Contains more MaltoseMaltose +33.3%
Contains more GalactoseGalactose +∞%
~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. Prunes - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168162/nutrients
  2. Plum - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169949/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.