Prunes vs Raisins: All Nutritional Differences

Where is more calories, protein, carbs - what is more healthy?

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Marcin PiotrowiczMarcin Piotrowicz
Prunes - calories, kcal, weight, nutrition
Raisins - calories, kcal, weight, nutrition

Prunes vs raisins - where is more calories?

At first glance, you can see that in prunes is more calories than in raisins.

Prunes has 240 kcal per 100g and raisins 299 kcal per 100g so it is pretty easy to calculate that the difference is about 25 %.

In prunes and in raisins most calories came from carbs.

prunes or raisins - where is more nutrients?

Prunes vs raisins nutrition, vitamins and minerals

per 100gPrunesRaisins
Calories240 299
Carbohydrates63.88 g79.32 g
Fat0.38 g0.25 g
Dietary fiber7.1 g4.5 g
Protein2.18 g3.3 g
Water30.92 g15.46 g
Calcium43 mg62 mg
Iron0.93 mg1.79 mg
Magnessium41 mg36 mg
Phosphorus59.5 mg3.5 mg
Potassium732 mg744 mg
Sodium2 mg26 mg
Zink59.5 mg3.5 mg
Vitaminium B1 (Thiamine)0.051 mg0.106 mg
Vitaminium B2 (riboflavin)0.186 mg0.125 mg
Vitaminium B3 (Niacin)1.882 mg0.766 mg
Vitaminium B60.205 mg0.174 mg
Vitaminium B9 (Folic acid)0.004 mg0.005 mg
Vitaminium C0.6 mg2.3 mg
Vitaminium E0.43 mg0.12 mg
Vitaminium K0.06 mg0.004 mg


It is aslo easy to see see that in prunes is less protein than in raisins.

There is 3.3g per 100g of raisins and 2.18g per 100g of prunes so using simple math we can see that difference is about 51 %.


In prunes is less carbohydrates than in raisins.

There is 79.32g/100g of carbohydrates in raisins and 63.88g/100g in prunes so let me do the math for you again - difference is about 24 %.


In prunes is more fats than in raisins.

The tables above show us that there is 0.25g/100g of fats in raisins and 0.38g/100g in prunes. In this case difference is about 52 %.

See tables below to compare prunes with raisins in details.


  • Calories240
  • Carbohydrates63.88 g
  • Fat0.38 g
  • Dietary fiber7.1 g
  • Protein2.18 g
  • Water30.92 g
Prunes calories per:
100g | ounce | single piece | glass | cup | half cup | cup pitted

Calories source

  • 95% CARBS.
  • 3% PROTEIN
  • 1% FAT


  • Calories299
  • Carbohydrates79.32 g
  • Fat0.25 g
  • Dietary fiber4.5 g
  • Protein3.3 g
  • Water15.46 g
Raisins calories per:
100g | ounce | handfull | tablespoon | cup | half cup

Calories source

  • 95% CARBS
  • 4% PROTEIN
  • 1% FAT

Vitamins: raisins vs prunes

Minerals: prunes vs raisins

Marcin Piotrowicz
Author of this page
Marcin Piotrowicz creator
Healthy eating and living style promoter

All information about nutrition on this website was created with help of information from the official United States Department of Agriculture database.

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