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 2 servings.
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Comparison Bar Charts

Calories Comparison


2000 calories = Full Bar. (-- = missing data)
  • Prunes (Dried Plums) 3 prunes (x1) 2% DV 36 calories
  • Raisins 100 grams (x1) 7% DV 150 calories

Fat Comparison


78g = Full Bar. (-- = missing data)
  • Prunes (Dried Plums) 3 prunes (x1) 0% DV 0.06g
  • Raisins 100 grams (x1) 0% DV 0.13g

Carbohydrate Comparison


275g = Full Bar. (-- = missing data)
  • Prunes (Dried Plums) 3 prunes (x1) 3% DV 9.6g
  • Raisins 100 grams (x1) 14% DV 39.7g

Protein Comparison


50g = Full Bar. (-- = missing data)
  • Prunes (Dried Plums) 3 prunes (x1) 1% DV 0.33g
  • Raisins 100 grams (x1) 3% DV 1.7g

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 0.01g
  • Raisins 100 grams (x1) 0% DV 0.05g

Fiber Comparison


28g = Full Bar. (-- = missing data)
  • Prunes (Dried Plums) 3 prunes (x1) 4% DV 1.1g
  • Raisins 100 grams (x1) 8% DV 2.3g

Sugars Comparison


50g = Full Bar. (-- = missing data)
  • Prunes (Dried Plums) 3 prunes (x1) 11% DV 5.7g
  • Raisins 100 grams (x1) 65% DV 32.6g

Iron Comparison


18mg = Full Bar. (-- = missing data)
  • Prunes (Dried Plums) 3 prunes (x1) 1% DV 0.14mg
  • Raisins 100 grams (x1) 5% DV 0.9mg

Calcium Comparison


1300mg = Full Bar. (-- = missing data)
  • Prunes (Dried Plums) 3 prunes (x1) 0% DV 6.5mg
  • Raisins 100 grams (x1) 2% DV 31mg

Potassium Comparison


4700mg = Full Bar. (-- = missing data)
  • Prunes (Dried Plums) 3 prunes (x1) 2% DV 109.8mg
  • Raisins 100 grams (x1) 8% DV 372mg
Comparison Table

Table Legend

  1. Prunes (Dried Plums)
  2. Raisins
155 nutrients
-- = missing data
Macronutrients
Food # 1 2
Weight (g) 15 50
Calories
(%DV)		 36
(2%)		 150
(7%)
Fat (g)
(%DV)		 0.06
(0%)		 0.13
(0%)
Protein (g)
(%DV)		 0.33
(1%)		 1.7
(3%)
Carbohydrate (g)
(%DV)		 9.6
(3%)		 39.7
(14%)
Sugars (g)
(%DV)		 5.7
(11%)		 32.6
(65%)
Fiber (g)
(%DV)		 1.1
(4%)		 2.3
(8%)
Cholesterol (mg)
(%DV)		 0
(0%)		 0
(0%)
Saturated Fats (g)
(%DV)		 0.01
(0%)		 0.05
(0%)
Net-Carbs (g) 8.5
37.4
Trans Fatty Acids (g) --
0
  Minerals
Food # 1 2
Weight (g) 15 50
Calcium (mg)
(%DV)		 6.5
(0%)		 31
(2%)
Iron, Fe (mg)
(%DV)		 0.14
(1%)		 0.9
(5%)
Potassium, K (mg)
(%DV)		 109.8
(2%)		 372
(8%)
Magnesium (mg)
(%DV)		 6.1
(1%)		 18
(4%)
Phosphorus, P (mg)
(%DV)		 10.4
(1%)		 49
(4%)
Sodium (mg)
(%DV)		 0.3
(0%)		 13
(1%)
Zinc, Zn (mg)
(%DV)		 0.07
(1%)		 0.18
(2%)
Copper, Cu (mg)
(%DV)		 0.04
(5%)		 0.14
(15%)
Manganese (mg)
(%DV)		 0.04
(2%)		 0.14
(6%)
Selenium, Se (mcg)
(%DV)		 0.05
(0%)		 0.3
(1%)
Fluoride, F (mcg)
(%AI)		 0.6
(0%)		 117
(3%)
Molybdenum (mcg) --
--
Iodine, I (mcg) --
0.85
Chlorine (mg) --
--
Chromium (mcg) --
--
  Vitamins
Food # 1 2
Weight (g) 15 50
Vitamin A, RAE (mcg)
(%DV)		 5.9
(1%)		 0
(0%)
Vitamin C (mg)
(%DV)		 0.09
(0%)		 1.2
(1%)
Thiamin (B1) (mg)
(%DV)		 0.01
(1%)		 0.05
(4%)
Riboflavin (B2) (mg)
(%DV)		 0.03
(2%)		 0.06
(5%)
Niacin (B3) (mg)
(%DV)		 0.28
(2%)		 0.38
(2%)
Vitamin B5 (PA) (mg)
(%DV)		 0.06
(1%)		 --
(--%)
Vitamin B6 (mg)
(%DV)		 0.03
(2%)		 0.09
(5%)
Biotin (mcg) --
--
Folate (B9) (mcg)
(%DV)		 0.6
(0%)		 2.5
(1%)
Folic acid (mcg)
(%)		 0
(0%)		 0
(0%)
Food Folate (mcg)
(%)		 0.6
(0%)		 2.5
(1%)
Folate DFE (mcg)
(%)		 0.6
(0%)		 2.5
(1%)
Choline (mg)
(%DV)		 1.5
(0%)		 5.6
(1%)
Vitamin B12 (mcg)
(%DV)		 0
(0%)		 0
(0%)
Retinol (mcg) 0
0
Carotene, beta (mcg)
(%RDA)		 59.1
(1%)		 0
(0%)
Carotene, alpha (mcg)
(%RDA)		 8.5
(0%)		 0
(0%)
Cryptoxanthin, beta (mcg)
(%RDA)		 14
(0%)		 0
(0%)
Vitamin A, IU (IU) 117.2 0
Lycopene (mcg) 0
0
Lut + Zeaxanthin (mcg) 22.2
0
Vitamin E (mg)
(%DV)		 0.06
(0%)		 0.06
(0%)
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)		 8.9
(7%)		 1.8
(1%)
Vitamin K1 (mcg) 0
--
Menaquinone-4 (K2) (mcg) --
--
  Other
Food # 1 2
Weight (g) 15 50
Water (g) 4.6
7.7
Ash (g) 0.4
0.84
Alcohol (g) 0
0
Caffeine (mg) 0
0
Theobromine (mg) 0
0
PRAL score -2.02
-6.1
  Carbohydrates
Food # 1 2
Weight (g) 15 50
Soluble Fiber (g) --
--
Insoluble Fiber (g) --
--
Added Sugar (g)
(%DV)		 --
(--%)		 --
(--%)
Sucrose (g) 0.02
0
Glucose (Dextrose) (g) 3.8
15.3
Fructose (g) 1.9
17.3
Lactose (g) 0
0
Maltose (g) 0.01
0
Galactose (g) 0
--
Starch (g) 0.77
--
Carbohydrate, other (g) --
--
Total sugar alcohols (g) --
--
  Fats
Food # 1 2
Weight (g) 15 50
Monounsaturated Fats (g) 0.008
0.012
Polyunsaturated Fats (g) 0.009
0.027
Omega 3s (g)
(%AI)		 0.003
(0%)		 0.007
(0%)
Omega 6s (g)
(%AI)		 0.007
(0%)		 0.02
(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)
(%)		 --
(--%)		 0.007
(0%)
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) --
0.02
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
0.004
Caproic (6:0) (g) 0
0
Caprylic Acid (8:0) (g) 0.001
0.001
Capric Acid (10:0) (g) 0.001
0
Lauric Acid (12:0) (g) 0
0.001
Tridecanoic Acid (13:0) (g) --
--
Myristic Acid (14:0) (g) 0
0.002
Pentadecanoic Acid (15:0) (g) 0
0.001
Palmitic Acid (16:0) (g) 0.005
0.028
Margaric Acid (17:0) (g) 0
0.001
Stearic Acid (18:0) (g) 0.007
0.007
Arachidic Acid (20:0) (g) 0
0.002
Behenic Acid (22:0) (g) 0
0.002
Lignoceric Acid (24:0) (g) --
0.001
Monounsaturated Fats  
Myristoleic Acid (14:1) (g) 0
0
Pentadecenoic Acid (15:1) (g) 0
0
Palmitoleic Acid (16:1) (g) 0.006
0.001
cis-Palmitoleic Acid (16:1 cis) (g) --
0.001
Heptadecenoic Acid (17:1) (g) 0
0
Oleic Acid (18:1) (g) 0.002
0.012
c-Oleic Acid (18:1 cis) (g) --
0.011
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) 0.007
0.02
Conjugated Linoleic Acid (CLAs) (g) --
0
Octadecadienoic Acid (mixed) (g) --
--
Octadecatrienoic (undiff) (g) 0.003
0.007
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) 15 50
Essential  
Histidine (mg)
(%RDI)		 4
(1%)		 --
(--%)
Isoleucine (mg)
(%RDI)		 6
(0%)		 --
(--%)
Leucine (mg)
(%RDI)		 10
(0%)		 --
(--%)
Lysine (mg)
(%RDI)		 8
(0%)		 --
(--%)
Methionine (mg)
(%RDI)		 2
(0%)		 --
(--%)
Phenylalanine (mg)
(%RDI)		 8
(1%)		 --
(--%)
Threonine (mg)
(%RDI)		 7
(1%)		 --
(--%)
Tryptophan (mg)
(%RDI)		 4
(1%)		 --
(--%)
Valine (mg)
(%RDI)		 8
(0%)		 --
(--%)
Conditional  
Arginine (mg) 6
--
Cystine (mg)
(%RDI)		 2
(1%)		 --
(--%)
Glycine (mg) 7
--
Proline (mg) 20
--
Tyrosine (mg)
(%RDI)		 3
(0%)		 --
(--%)
Non-Essential  
Alanine (mg) 10
--
Aspartic acid (mg) 120
--
Betaine (mg) 0.06
--
Glutamic acid (mg) 17
--
Hydroxyproline (mg) --
--
Serine (mg) 9
--
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.