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Raisin vs. Prunes — In-Depth Nutrition Comparison

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How are raisins and prunes different?

  • Raisins are higher in iron; however, prunes are richer in vitamin K, vitamin A, fiber, vitamin B3, and vitamin B5.
  • Daily need coverage for vitamin K for prunes is 47% higher.
  • Raisins contain 2 times more iron than prunes. While raisins contain 1.88mg of iron, prunes contain only 0.93mg.
  • Prunes have less sugar.
  • Prunes have a lower glycemic index (29) than raisins (64).

Raisins, seedless and Plums, dried (prunes), uncooked are the varieties used in this article.

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Raisin 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.
Raisin
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 15% 66% 71% 106% 6% 43% 1.4% 39% 3.3%
Prunes
3
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 CalciumCalcium +16.3%
Contains more IronIron +102.2%
Contains more CopperCopper +13.2%
Contains more PhosphorusPhosphorus +46.4%
Contains more SeleniumSelenium +100%
Contains more MagnesiumMagnesium +28.1%
Contains more ZincZinc +100%
Contains less SodiumSodium -81.8%
~equal in Potassium ~732mg
~equal in Manganese ~0.299mg

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.
Raisin
3
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 7.7% 0% 2.4% 0% 27% 29% 14% 5.7% 40% 0% 8.8% 3.8% 6.1%
Prunes
7
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 2% 13% 8.6% 0% 13% 43% 35% 25% 47% 0% 149% 3% 5.5%
Contains more Vitamin CVitamin C +283.3%
Contains more Vitamin B1Vitamin B1 +107.8%
Contains more FolateFolate +25%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +258.3%
Contains more Vitamin B2Vitamin B2 +48.8%
Contains more Vitamin B3Vitamin B3 +145.7%
Contains more Vitamin B5Vitamin B5 +344.2%
Contains more Vitamin B6Vitamin B6 +17.8%
Contains more Vitamin KVitamin K +1600%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~10.1mg

All nutrients comparison - raw data values

Nutrient Raisin Prunes DV% diff.
Vitamin K 3.5µg 59.5µg 47%
Fructose 29.68g 12.45g 22%
Fiber 3.7g 7.1g 14%
Iron 1.88mg 0.93mg 12%
Vitamin B5 0.095mg 0.422mg 7%
Vitamin B3 0.766mg 1.882mg 7%
Vitamin B1 0.106mg 0.051mg 5%
Carbs 79.18g 63.88g 5%
Vitamin B2 0.125mg 0.186mg 5%
Phosphorus 101mg 69mg 5%
Copper 0.318mg 0.281mg 4%
Vitamin A 0µg 39µg 4%
Calories 299kcal 240kcal 3%
Zinc 0.22mg 0.44mg 2%
Vitamin E 0.12mg 0.43mg 2%
Protein 3.07g 2.18g 2%
Magnesium 32mg 41mg 2%
Vitamin B6 0.174mg 0.205mg 2%
Vitamin C 2.3mg 0.6mg 2%
Potassium 749mg 732mg 1%
Selenium 0.6µg 0.3µg 1%
Calcium 50mg 43mg 1%
Starch 2.7g 5.11g 1%
Fats 0.46g 0.38g 0%
Net carbs 75.48g 56.78g N/A
Sugar 59.19g 38.13g N/A
Sodium 11mg 2mg 0%
Manganese 0.299mg 0.299mg 0%
Folate 5µg 4µg 0%
Choline 11.1mg 10.1mg 0%
Saturated fat 0.058g 0.088g 0%
Monounsaturated fat 0.051g 0.053g 0%
Polyunsaturated fat 0.037g 0.062g 0%
Tryptophan 0.05mg 0.025mg 0%
Threonine 0.077mg 0.049mg 0%
Isoleucine 0.057mg 0.041mg 0%
Leucine 0.096mg 0.066mg 0%
Lysine 0.084mg 0.05mg 0%
Methionine 0.021mg 0.016mg 0%
Phenylalanine 0.065mg 0.052mg 0%
Valine 0.083mg 0.056mg 0%
Histidine 0.072mg 0.027mg 0%
Omega-6 - Gamma-linoleic acid 0.001g 0g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Raisin
3
3% 79% 15% 2%
Protein: 3.07 g
Fats: 0.46 g
Carbs: 79.18 g
Water: 15.43 g
Other: 1.86 g
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 +40.8%
Contains more FatsFats +21.1%
Contains more CarbsCarbs +24%
Contains more WaterWater +100.4%
Contains more OtherOther +41.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Raisin
1
40% 35% 25%
Saturated fat: Sat. Fat 0.058 g
Monounsaturated fat: Mono. Fat 0.051 g
Polyunsaturated fat: Poly. Fat 0.037 g
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 less Sat. FatSaturated fat -34.1%
Contains more Poly. FatPolyunsaturated fat +67.6%
~equal in Monounsaturated fat ~0.053g

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Raisin
3
4% 46% 49%
Starch: 2.7 g
Sucrose: 0.45 g
Glucose: 27.75 g
Fructose: 29.68 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Prunes
2
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 +200%
Contains more FructoseFructose +138.4%
Contains more StarchStarch +89.3%
Contains more MaltoseMaltose +∞%
~equal in Glucose ~25.46g
~equal in Lactose ~0g
~equal in Galactose ~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. Raisin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168165/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.