Prunes vs Raisins
Compared on one consistent basis: per 100 g, from USDA data behind each food page.
Prunes (Dried Plums) vs Raisins (Dark): nutrition per 100 g
| Per 100 g | Prunes (Dried Plums) | Raisins (Dark) |
|---|---|---|
| Calories | 240 kcal | 299 kcal |
| Protein | 2.2 g | 3.3 g |
| Carbohydrate | 63.9 g | 79.3 g |
| Fat | 0.4 g | 0.3 g |
| Fibre | 6.3 g | 3.7 g |
| Allergens | None listed | None listed |
Vitamins and minerals per 100 g
| Nutrient | Prunes (Dried Plums) | Raisins (Dark) |
|---|---|---|
| Calcium, Ca | 44.05 mg | 51.49 mg |
| Choline, total | 10.1 mg | 11.1 mg |
| Copper, Cu | 0.27 mg | 0.33 mg |
| Folate, DFE | 4 ug | 5 ug |
| Folate, food | 4 ug | 5 ug |
| Folate, total | 4 ug | 5 ug |
| Iron, Fe | 0.75 mg | 1.84 mg |
| Magnesium, Mg | 43.54 mg | 35.54 mg |
| Manganese, Mn | 0.28 mg | 0.27 mg |
| Niacin | 1.99 mg | 0.65 mg |
| Phosphorus, P | 72.26 mg | 115.8 mg |
| Potassium, K | 787.9 mg | 936 mg |
| Riboflavin | 0.15 mg | 0.1 mg |
| Selenium, Se | 0.3 ug | 0.6 ug |
| Sodium, Na | 0.85 mg | 13.17 mg |
| Thiamin | 0.04 mg | 0.06 mg |
| Vitamin A, IU | 781 iu | 0 iu |
| Vitamin A, RAE | 39 ug | 0 ug |
| Vitamin B-6 | 0.29 mg | 0.23 mg |
| Zinc, Zn | 0.42 mg | 0.18 mg |
Prunes (Dried Plums) is higher in fibre, and the leaner, lower-calorie choice. Raisins (Dark) is higher in protein and carbohydrate. That makes Prunes (Dried Plums) more relevant when you want more fibre for fullness and digestion, and Raisins (Dark) when you want protein for fullness or recovery.
Full nutrition facts: Prunes (Dried Plums) · Raisins (Dark)
Bottom line
Per 100 g, Prunes (Dried Plums) provides 240 kcal, 2.2 g protein and 63.9 g carbohydrate; Raisins (Dark) provides 299 kcal, 3.3 g protein and 79.3 g carbohydrate.
That is a difference of 59 kcal per 100 g.
Both are dried fruit, so both are concentrated: the water is gone and what remains is sugar by weight. Raisins are the sweeter and denser of the two. Portions here are smaller than they look — a small handful of either is closer to a serving than a bowl.
In short: prunes is the lighter option per 100 g, but with fruit the portion on the plate usually matters more than the difference between them.
Want a different pair? Use the food comparison tool to compare any two foods from the same category.
Values are per 100 g from the USDA FoodData Central records behind each food page and are rounded; brands and preparation change the numbers. This comparison is educational, not medical advice.