Prunes vs. Kiwi — In-Depth Nutrition Comparison
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How are prunes and kiwi different?
- Prunes are higher in copper, fiber, vitamin K, vitamin A, vitamin B2, potassium, vitamin B6, vitamin B3, and manganese; however, kiwi is richer in vitamin C.
- Daily need coverage for vitamin C for kiwi is 102% higher.
- Prunes contain 9 times more vitamin A than kiwi. While prunes contain 781 IU of vitamin A, kiwi contains only 87 IU.
- Prunes have a lower glycemic index (29) than kiwi (58).
Plums, dried (prunes), uncooked and Kiwifruit, green, raw are the varieties used in this article.
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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.
| Contains more MagnesiumMagnesium | +141.2% |
| Contains more CalciumCalcium | +26.5% |
| Contains more PotassiumPotassium | +134.6% |
| Contains more IronIron | +200% |
| Contains more CopperCopper | +116.2% |
| Contains more ZincZinc | +214.3% |
| Contains more PhosphorusPhosphorus | +102.9% |
| Contains less SodiumSodium | -33.3% |
| Contains more ManganeseManganese | +205.1% |
| Contains more SeleniumSelenium | +50% |
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.
| Contains more Vitamin AVitamin A | +875% |
| Contains more Vitamin B1Vitamin B1 | +88.9% |
| Contains more Vitamin B2Vitamin B2 | +644% |
| Contains more Vitamin B3Vitamin B3 | +451.9% |
| Contains more Vitamin B5Vitamin B5 | +130.6% |
| Contains more Vitamin B6Vitamin B6 | +225.4% |
| Contains more Vitamin KVitamin K | +47.6% |
| Contains more Vitamin CVitamin C | +15350% |
| Contains more Vitamin EVitamin E | +239.5% |
| Contains more FolateFolate | +525% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin C | 0.6mg | 92.7mg | 102% |
| Copper | 0.281mg | 0.13mg | 17% |
| Carbs | 63.88g | 14.66g | 16% |
| Fiber | 7.1g | 3g | 16% |
| Vitamin K | 59.5µg | 40.3µg | 16% |
| Potassium | 732mg | 312mg | 12% |
| Vitamin B2 | 0.186mg | 0.025mg | 12% |
| Vitamin B6 | 0.205mg | 0.063mg | 11% |
| Vitamin B3 | 1.882mg | 0.341mg | 10% |
| Fructose | 12.45g | 4.35g | 10% |
| Calories | 240kcal | 61kcal | 9% |
| Manganese | 0.299mg | 0.098mg | 9% |
| Iron | 0.93mg | 0.31mg | 8% |
| Vitamin E | 0.43mg | 1.46mg | 7% |
| Magnesium | 41mg | 17mg | 6% |
| Phosphorus | 69mg | 34mg | 5% |
| Vitamin B5 | 0.422mg | 0.183mg | 5% |
| Folate | 4µg | 25µg | 5% |
| Vitamin A | 39µg | 4µg | 4% |
| Zinc | 0.44mg | 0.14mg | 3% |
| Protein | 2.18g | 1.14g | 2% |
| Starch | 5.11g | 0g | 2% |
| Vitamin B1 | 0.051mg | 0.027mg | 2% |
| Polyunsaturated fat | 0.062g | 0.287g | 2% |
| Calcium | 43mg | 34mg | 1% |
| Protein per 100 calories | 0.91g | 1.9g | N/A |
| Calories per 10 g protein | 1101kcal | 535kcal | N/A |
| Weight per 100 calories | 42g | 164g | N/A |
| Fats | 0.38g | 0.52g | 0% |
| Net carbs | 56.78g | 11.66g | N/A |
| Sugar | 38.13g | 8.99g | N/A |
| Sodium | 2mg | 3mg | 0% |
| Selenium | 0.3µg | 0.2µg | 0% |
| Choline | 10.1mg | 7.8mg | 0% |
| Saturated fat | 0.088g | 0.029g | 0% |
| Monounsaturated fat | 0.053g | 0.047g | 0% |
| Tryptophan | 0.025mg | 0.015mg | 0% |
| Threonine | 0.049mg | 0.047mg | 0% |
| Isoleucine | 0.041mg | 0.051mg | 0% |
| Leucine | 0.066mg | 0.066mg | 0% |
| Lysine | 0.05mg | 0.061mg | 0% |
| Methionine | 0.016mg | 0.024mg | 0% |
| Phenylalanine | 0.052mg | 0.044mg | 0% |
| Valine | 0.056mg | 0.057mg | 0% |
| Histidine | 0.027mg | 0.027mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +91.2% |
| Contains more CarbsCarbs | +335.7% |
| Contains more OtherOther | +332.8% |
| Contains more FatsFats | +36.8% |
| Contains more WaterWater | +168.7% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +12.8% |
| Contains less Sat. FatSaturated fat | -67% |
| Contains more Poly. FatPolyunsaturated fat | +362.9% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
| Contains more StarchStarch | +∞% |
| Contains more GlucoseGlucose | +519.5% |
| Contains more FructoseFructose | +186.2% |
| Contains more MaltoseMaltose | +216.7% |
| Contains more GalactoseGalactose | +∞% |
~equal in
Sucrose
~0.15g
~equal in
Lactose
~0g
