Quick Summary
When to Choose Raspberries (Fresh)
Choose Raspberries (Fresh) for fewer calories (52 vs 240 per 100g).
When to Choose Prunes (Dried Plums)
Choose Prunes (Dried Plums) for more vitamin K (59µg vs 7.8µg) and more potassium (733mg vs 151mg) per 100g.
Nutrition Facts Comparison
Side-by-side comparison per 100g serving:
| Nutrient | Raspberries (Fresh) | Prunes (Dried Plums) | Winner |
|---|---|---|---|
| Calories | 52 | 240 | 🏆 Raspberries (Fresh) |
| Protein | 1.2g | 0g | 🏆 Raspberries (Fresh) |
| Carbohydrates | 12g | 63.8g | |
| Fiber | 6.5g | 7.3g | 🏆 Prunes (Dried Plums) |
Key Vitamins & Minerals
Potassium
🏆 Prunes (Dried Plums) has 4.8x more
Vitamin K
🏆 Prunes (Dried Plums) has 7.6x more
Health Benefits Comparison
Raspberries (Fresh) Benefits
- Exceptionally high fiber (8g per cup, 32% DV)
- Rich in antioxidants including ellagic acid
- Low glycemic index (26) suitable for diabetes
- Good vitamin C source (54% DV)
- Contains manganese for metabolism
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
Practical Considerations
💰 Cost
Raspberries (Fresh): Moderate
Prunes (Dried Plums): Moderate
🕒 Preparation
Raspberries (Fresh): Easy
Prunes (Dried Plums): Easy
📦 Storage
Raspberries (Fresh): Refrigerate
Prunes (Dried Plums): Refrigerate
🍽️ Versatility
Raspberries (Fresh): Very versatile
Prunes (Dried Plums): Very versatile
The Bottom Line
Both Raspberries (Fresh) and Prunes (Dried Plums) are nutritious choices with unique benefits. Your choice depends on your specific health goals, dietary preferences, and lifestyle.
Choose Raspberries (Fresh) if: Choose Raspberries (Fresh) for fewer calories (52 vs 240 per 100g).
Choose Prunes (Dried Plums) if: Choose Prunes (Dried Plums) for more vitamin K (59µg vs 7.8µg) and more potassium (733mg vs 151mg) per 100g.
Best approach? Include both in your diet to get a wider range of nutrients!
Track Raspberries (Fresh) and Prunes (Dried Plums) in Nutrivio
Compare how Raspberries (Fresh) and Prunes (Dried Plums) fit into your personalized nutrition goals. Track macros, calories, and micronutrients to make informed food choices.
