Quick Summary
When to Choose Prunes (Dried Plums)
Choose prunes for exceptional fiber (7g), sorbitol for constipation relief, iron, and potassium. Best for digestive regularity and bone health.
When to Choose Lemon (Fresh, Raw)
Choose lemon for fresh vitamin C (31mg), low calories (17), zero added sugar, and hydration benefits. Best for immune support and freshness.
Nutrition Facts Comparison
Side-by-side comparison per undefinedundefined serving:
| Nutrient | Prunes (Dried Plums) | Lemon (Fresh, Raw) | Winner |
|---|---|---|---|
| Calories | 96 | 17 | 🏆 Lemon (Fresh, Raw) |
| Carbohydrates | 25.5g | 5.4g | |
| Fiber | 2.9g | 1.6g | 🏆 Prunes (Dried Plums) |
Key Vitamins & Minerals
Potassium
🏆 Prunes (Dried Plums) has 3.7x more
Vitamin B6
🏆 Prunes (Dried Plums) has 100% 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
Lemon (Fresh, Raw) Benefits
- High vitamin C (31mg, 34% DV) for immune system support
- Contains hesperidin flavonoid that reduces LDL cholesterol 12-16%
- Citric acid enhances iron absorption by up to 300%
- Very low calorie (only 17 per whole lemon)
- Limonene in peel has anti-cancer properties in studies
Practical Considerations
💰 Cost
Prunes (Dried Plums): Moderate
Lemon (Fresh, Raw): Moderate
🕒 Preparation
Prunes (Dried Plums): Easy
Lemon (Fresh, Raw): Easy
📦 Storage
Prunes (Dried Plums): Refrigerate
Lemon (Fresh, Raw): Refrigerate
🍽️ Versatility
Prunes (Dried Plums): Very versatile
Lemon (Fresh, Raw): Very versatile
The Bottom Line
Both Prunes (Dried Plums) and Lemon (Fresh, Raw) 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 for exceptional fiber (7g), sorbitol for constipation relief, iron, and potassium. Best for digestive regularity and bone health.
Choose Lemon (Fresh, Raw) if: Choose lemon for fresh vitamin C (31mg), low calories (17), zero added sugar, and hydration benefits. Best for immune support and freshness.
Best approach? Include both in your diet to get a wider range of nutrients!
Track Prunes (Dried Plums) and Lemon (Fresh, Raw) in Nutrivio
Compare how Prunes (Dried Plums) and Lemon (Fresh, Raw) fit into your personalized nutrition goals. Track macros, calories, and micronutrients to make informed food choices.
