Quick Summary
When to Choose Prunes (Dried Plums)
Choose Prunes (Dried Plums) for more vitamin K (59µg vs 20µg) and more fiber (7.3g vs 5.3g) per 100g.
When to Choose Blackberries (Fresh)
Choose Blackberries (Fresh) for fewer calories (43 vs 240 per 100g).
Nutrition Facts Comparison
Side-by-side comparison per 100g serving:
| Nutrient | Prunes (Dried Plums) | Blackberries (Fresh) | Winner |
|---|---|---|---|
| Calories | 240 | 43.1 | 🏆 Blackberries (Fresh) |
| Carbohydrates | 63.8g | 9.6g | |
| Fiber | 7.3g | 5.3g | 🏆 Prunes (Dried Plums) |
Key Vitamins & Minerals
Vitamin K
🏆 Prunes (Dried Plums) has 2.9x more
Health Benefits Comparison
Prunes (Dried Plums) Benefits
- Very high fiber (3g per 4 prunes) for digestive health
- Exceptionally effective for preventing constipation
- Rich in vitamin K (21% DV) for bones
- Good potassium source (8% DV)
- Contains boron supporting bone density
Blackberries (Fresh) Benefits
- Highest fruit fiber supports gut health
- Exceptional anthocyanin antioxidants
- Anthocyanins may improve brain function
- Very low glycemic load despite sweetness
Practical Considerations
💰 Cost
Prunes (Dried Plums): Moderate
Blackberries (Fresh): Moderate
🕒 Preparation
Prunes (Dried Plums): Easy
Blackberries (Fresh): Easy
📦 Storage
Prunes (Dried Plums): Refrigerate
Blackberries (Fresh): Refrigerate
🍽️ Versatility
Prunes (Dried Plums): Very versatile
Blackberries (Fresh): Very versatile
The Bottom Line
Both Prunes (Dried Plums) and Blackberries (Fresh) are nutritious choices with unique benefits. Your choice depends on your specific health goals, dietary preferences, and lifestyle.
Choose Prunes (Dried Plums) if: Choose Prunes (Dried Plums) for more vitamin K (59µg vs 20µg) and more fiber (7.3g vs 5.3g) per 100g.
Choose Blackberries (Fresh) if: Choose Blackberries (Fresh) for fewer calories (43 vs 240 per 100g).
Best approach? Include both in your diet to get a wider range of nutrients!
Track Prunes (Dried Plums) and Blackberries (Fresh) in Nutrivio
Compare how Prunes (Dried Plums) and Blackberries (Fresh) fit into your personalized nutrition goals. Track macros, calories, and micronutrients to make informed food choices.
