Nutrition Comparison Tool
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Prunes (Dried Plums)
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Raisins
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Number of Servings:
Note: Nutrient values are divided into 1 servings.
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Comparison Bar Charts

Calories Comparison


2000 calories = Full Bar. (-- = missing data)
  • Prunes (Dried Plums) 3 prunes (x1) 4% DV 72 calories
  • Raisins 100 grams (x1) 15% DV 299 calories

Fat Comparison


78g = Full Bar. (-- = missing data)
  • Prunes (Dried Plums) 3 prunes (x1) 0% DV 0.11g
  • Raisins 100 grams (x1) 0% DV 0.25g

Carbohydrate Comparison


275g = Full Bar. (-- = missing data)
  • Prunes (Dried Plums) 3 prunes (x1) 7% DV 19.2g
  • Raisins 100 grams (x1) 29% DV 79.3g

Protein Comparison


50g = Full Bar. (-- = missing data)
  • Prunes (Dried Plums) 3 prunes (x1) 1% DV 0.65g
  • Raisins 100 grams (x1) 7% DV 3.3g

Cholesterol Comparison


300mg = Full Bar. (-- = missing data)
  • Prunes (Dried Plums) 3 prunes (x1) 0% DV 0mg
  • Raisins 100 grams (x1) 0% DV 0mg

Saturated Fats Comparison


20g = Full Bar. (-- = missing data)
  • Prunes (Dried Plums) 3 prunes (x1) 0% DV 0.03g
  • Raisins 100 grams (x1) 0% DV 0.09g

Fiber Comparison


28g = Full Bar. (-- = missing data)
  • Prunes (Dried Plums) 3 prunes (x1) 8% DV 2.1g
  • Raisins 100 grams (x1) 16% DV 4.5g

Sugars Comparison


50g = Full Bar. (-- = missing data)
  • Prunes (Dried Plums) 3 prunes (x1) 23% DV 11.4g
  • Raisins 100 grams (x1) 130% DV 65.2g

Iron Comparison


18mg = Full Bar. (-- = missing data)
  • Prunes (Dried Plums) 3 prunes (x1) 2% DV 0.28mg
  • Raisins 100 grams (x1) 10% DV 1.8mg

Calcium Comparison


1300mg = Full Bar. (-- = missing data)
  • Prunes (Dried Plums) 3 prunes (x1) 1% DV 12.9mg
  • Raisins 100 grams (x1) 5% DV 62mg

Potassium Comparison


4700mg = Full Bar. (-- = missing data)
  • Prunes (Dried Plums) 3 prunes (x1) 5% DV 219.6mg
  • Raisins 100 grams (x1) 16% DV 744mg
Comparison Table

Table Legend

  1. Prunes (Dried Plums)
  2. Raisins
155 nutrients
-- = missing data
Macronutrients
Food # 1 2
Weight (g) 30 100
Calories
(%DV)		 72
(4%)		 299
(15%)
Fat (g)
(%DV)		 0.11
(0%)		 0.25
(0%)
Protein (g)
(%DV)		 0.65
(1%)		 3.3
(7%)
Carbohydrate (g)
(%DV)		 19.2
(7%)		 79.3
(29%)
Sugars (g)
(%DV)		 11.4
(23%)		 65.2
(130%)
Fiber (g)
(%DV)		 2.1
(8%)		 4.5
(16%)
Cholesterol (mg)
(%DV)		 0
(0%)		 0
(0%)
Saturated Fats (g)
(%DV)		 0.03
(0%)		 0.09
(0%)
Net-Carbs (g) 17
74.8
Trans Fatty Acids (g) --
0
  Minerals
Food # 1 2
Weight (g) 30 100
Calcium (mg)
(%DV)		 12.9
(1%)		 62
(5%)
Iron, Fe (mg)
(%DV)		 0.28
(2%)		 1.8
(10%)
Potassium, K (mg)
(%DV)		 219.6
(5%)		 744
(16%)
Magnesium (mg)
(%DV)		 12.3
(3%)		 36
(9%)
Phosphorus, P (mg)
(%DV)		 20.7
(2%)		 98
(8%)
Sodium (mg)
(%DV)		 0.6
(0%)		 26
(1%)
Zinc, Zn (mg)
(%DV)		 0.13
(1%)		 0.36
(3%)
Copper, Cu (mg)
(%DV)		 0.08
(9%)		 0.27
(30%)
Manganese (mg)
(%DV)		 0.09
(4%)		 0.28
(12%)
Selenium, Se (mcg)
(%DV)		 0.09
(0%)		 0.6
(1%)
Fluoride, F (mcg)
(%AI)		 1.2
(0%)		 233.9
(6%)
Molybdenum (mcg) --
--
Iodine, I (mcg) --
1.7
Chlorine (mg) --
--
Chromium (mcg) --
--
  Vitamins
Food # 1 2
Weight (g) 30 100
Vitamin A, RAE (mcg)
(%DV)		 11.7
(1%)		 0
(0%)
Vitamin C (mg)
(%DV)		 0.18
(0%)		 2.3
(3%)
Thiamin (B1) (mg)
(%DV)		 0.02
(1%)		 0.11
(9%)
Riboflavin (B2) (mg)
(%DV)		 0.06
(4%)		 0.13
(10%)
Niacin (B3) (mg)
(%DV)		 0.56
(4%)		 0.77
(5%)
Vitamin B5 (PA) (mg)
(%DV)		 0.13
(3%)		 --
(--%)
Vitamin B6 (mg)
(%DV)		 0.06
(4%)		 0.17
(10%)
Biotin (mcg) --
--
Folate (B9) (mcg)
(%DV)		 1.2
(0%)		 5
(1%)
Folic acid (mcg)
(%)		 0
(0%)		 0
(0%)
Food Folate (mcg)
(%)		 1.2
(0%)		 5
(1%)
Folate DFE (mcg)
(%)		 1.2
(0%)		 5
(1%)
Choline (mg)
(%DV)		 3
(1%)		 11.1
(2%)
Vitamin B12 (mcg)
(%DV)		 0
(0%)		 0
(0%)
Retinol (mcg) 0
0
Carotene, beta (mcg)
(%RDA)		 118.2
(1%)		 0
(0%)
Carotene, alpha (mcg)
(%RDA)		 17.1
(0%)		 0
(0%)
Cryptoxanthin, beta (mcg)
(%RDA)		 27.9
(0%)		 0
(0%)
Vitamin A, IU (IU) 234.3 0
Lycopene (mcg) 0
0
Lut + Zeaxanthin (mcg) 44.4
0
Vitamin E (mg)
(%DV)		 0.13
(1%)		 0.12
(1%)
Vitamin D (mcg)
(%DV)		 0
(0%)		 0
(0%)
Vitamin D2 (mcg) --
--
Vitamin D3 (mcg) --
0
Vitamin D (IU)
(%DV)		 0
(0%)		 0
(0%)
Vitamin K (mcg)
(%DV)		 17.8
(15%)		 3.5
(3%)
Vitamin K1 (mcg) 0
--
Menaquinone-4 (K2) (mcg) --
--
  Other
Food # 1 2
Weight (g) 30 100
Water (g) 9.3
15.5
Ash (g) 0.79
2
Alcohol (g) 0
0
Caffeine (mg) 0
0
Theobromine (mg) 0
0
PRAL score -4.04
-12.21
  Carbohydrates
Food # 1 2
Weight (g) 30 100
Soluble Fiber (g) --
--
Insoluble Fiber (g) --
--
Added Sugar (g)
(%DV)		 --
(--%)		 --
(--%)
Sucrose (g) 0.05
0
Glucose (Dextrose) (g) 7.6
30.5
Fructose (g) 3.7
34.7
Lactose (g) 0
0
Maltose (g) 0.02
0
Galactose (g) 0
--
Starch (g) 1.5
--
Carbohydrate, other (g) --
--
Total sugar alcohols (g) --
--
  Fats
Food # 1 2
Weight (g) 30 100
Monounsaturated Fats (g) 0.016
0.024
Polyunsaturated Fats (g) 0.019
0.053
Omega 3s (g)
(%AI)		 0.005
(0%)		 0.014
(1%)
Omega 6s (g)
(%AI)		 0.013
(0%)		 0.039
(0%)
Omega 3 to Omega 6 Ratio 0.39
0.36
Omega 6 to Omega 3 Ratio 2.59
2.79
Omega 3s  
alpha-Linolenic Acid (ALA) (g)
(%)		 --
(--%)		 0.014
(1%)
Eicosapentaenoic Acid (EPA) (g) 0
0
Docosapentaenoic Acid (DPA) (g) 0
0
Docosahexaenoic Acid (DHA) (g) 0
0
n-3-Eicosatrienoic Acid (20:3) (g) --
0
Omega 6s  
Linoleic Acid (n-6-c-c) (g) --
0.039
gamma-Linolenic Acid (GLA) (g) 0
0
c-c-n6-Eicosadienoic Acid (g) 0
0
DHG-linolenic acid (DGLA) (g) --
0
Arachidonic acid (AA) (g) --
--
Saturated Fats  
Butyric (4:0) (g) 0
0.007
Caproic (6:0) (g) 0
0
Caprylic Acid (8:0) (g) 0.002
0.001
Capric Acid (10:0) (g) 0.002
0
Lauric Acid (12:0) (g) 0
0.001
Tridecanoic Acid (13:0) (g) --
--
Myristic Acid (14:0) (g) 0
0.004
Pentadecanoic Acid (15:0) (g) 0
0.002
Palmitic Acid (16:0) (g) 0.009
0.056
Margaric Acid (17:0) (g) 0
0.001
Stearic Acid (18:0) (g) 0.013
0.013
Arachidic Acid (20:0) (g) 0
0.003
Behenic Acid (22:0) (g) 0
0.004
Lignoceric Acid (24:0) (g) --
0.002
Monounsaturated Fats  
Myristoleic Acid (14:1) (g) 0
0
Pentadecenoic Acid (15:1) (g) 0
0
Palmitoleic Acid (16:1) (g) 0.012
0.001
cis-Palmitoleic Acid (16:1 cis) (g) --
0.001
Heptadecenoic Acid (17:1) (g) 0
0
Oleic Acid (18:1) (g) 0.004
0.023
c-Oleic Acid (18:1 cis) (g) --
0.022
c-Vaccenic acid (g) --
--
Gadoleic Acid (20:1) (g) 0
0
Docosenoic Acid (22:1) (g) 0
0
c-Docosenoic Acid (22:1 c) (g) --
0
c-Tetracosenoic Acid (24:1 c) (g) --
0
Polyunsaturated Fats  
Octadecadienoic Acid (18:2) (g) 0.013
0.039
Conjugated Linoleic Acid (CLAs) (g) --
0
Octadecadienoic Acid (mixed) (g) --
--
Octadecatrienoic (undiff) (g) 0.005
0.014
Octadecatrienoic Acid (mixed) (g) --
0
Parinaric Acid (18:4) (g) 0
0
Eicosatrienoic Acid (20:3) (g) 0
0
Eicosatetraenoic Acid 20:4 (g) 0
0
Heneicosapentaenoic Acid 21:5 (g) --
--
22:4 (g) --
0
Trans Fats  
t-Polyenoic Fats (g) --
0
t-Monoenoic Fats (g) --
0.001
t-Palmitoleic Acid (16:1 t) (g) --
0
t-Oleic Acid (18:1 t) (g) --
0.001
t-Docosenoic Acid (22:1 t) (g) --
0
t-Octadecadienoic Acid (18:2 t) (g) --
0
t-t-Octadecadienoic Acid (g) --
--
Phytosterols (Plant Sterols)  
Phytosterols (g) --
--
Stigmasterol (g) --
--
Campesterol (g) --
--
Beta-sitosterol (g) --
--
Amino Acids
Food # 1 2
Weight (g) 30 100
Essential  
Histidine (mg)
(%RDI)		 8
(1%)		 --
(--%)
Isoleucine (mg)
(%RDI)		 12
(1%)		 --
(--%)
Leucine (mg)
(%RDI)		 20
(1%)		 --
(--%)
Lysine (mg)
(%RDI)		 15
(1%)		 --
(--%)
Methionine (mg)
(%RDI)		 5
(1%)		 --
(--%)
Phenylalanine (mg)
(%RDI)		 16
(2%)		 --
(--%)
Threonine (mg)
(%RDI)		 15
(1%)		 --
(--%)
Tryptophan (mg)
(%RDI)		 8
(3%)		 --
(--%)
Valine (mg)
(%RDI)		 17
(1%)		 --
(--%)
Conditional  
Arginine (mg) 11
--
Cystine (mg)
(%RDI)		 3
(1%)		 --
(--%)
Glycine (mg) 14
--
Proline (mg) 39
--
Tyrosine (mg)
(%RDI)		 6
(1%)		 --
(--%)
Non-Essential  
Alanine (mg) 20
--
Aspartic acid (mg) 240
--
Betaine (mg) 0.12
--
Glutamic acid (mg) 34
--
Hydroxyproline (mg) --
--
Serine (mg) 18
--
Data Source
Prunes (Dried Plums)
USDA Food Data Central Standard Release (Common)
Raisins
USDA Food Data Central Standard Release (Common)Iodine data is obtained from the USDA Iodine database.