Prunes vs Acerola
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Prunes, canned, heavy syrup pack, solids and liquids is higher in more vitamins & minerals
Calories (kcal)
Prunes 105
Acerola 32
Protein (g)
Prunes 0.870
Acerola 0.400
Carbs (g)
Prunes 27.8
Acerola 7.69
Fat (g)
Prunes 0.200
Acerola 0.300
Fiber (g)
Prunes 3.80
Acerola 1.10
Quick answers
Which has more protein?
Prunes, canned, heavy syrup pack, solids and liquids — 0.870g vs 0.400g per 100g.
Which has fewer calories?
Acerola, (west indian cherry), raw — 32 vs 105 kcal per 100g.
Which is more nutrient-dense?
Prunes, canned, heavy syrup pack, solids and liquids scores higher in more vitamins and minerals per 100g, though both foods can be part of a healthy diet.
Full Nutrition Comparison
All values per 100g edible portion. Green = Food A higher · Blue = Food B higher
| Nutrient | Prunes | Acerola | Diff |
|---|---|---|---|
| Energy | |||
| Energy | 105 kcal | 32 kcal | +228% |
| Macronutrients | |||
| Water | 70.7 g | 91.4 g | -23% |
| Protein | 0.870 g | 0.400 g | +117% |
| Total lipid (fat) | 0.200 g | 0.300 g | -33% |
| Carbohydrate, by difference | 27.8 g | 7.69 g | +262% |
| Fiber, total dietary | 3.80 g | 1.10 g | +245% |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 0.016 g | 0.068 g | -76% |
| Fatty acids, total monounsaturated | 0.130 g | 0.082 g | +59% |
| Fatty acids, total trans | 0 g | 0 g | = |
| Cholesterol | 0 mg | 0 mg | = |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 2.80 mg | 1678 mg | -100% |
| Thiamin (Vitamin B1) | 0.034 mg | 0.020 mg | +70% |
| Riboflavin (Vitamin B2) | 0.122 mg | 0.060 mg | +103% |
| Niacin (Vitamin B3) | 0.866 mg | 0.400 mg | +116% |
| Pantothenic acid (Vitamin B5) | 0.100 mg | 0.309 mg | -68% |
| Vitamin B-6 — Pyridoxine | 0.203 mg | 0.009 mg | +2156% |
| Biotin (Vitamin B7) | 0 ug | 14.0 ug | -100% |
| Folate, total (Vitamin B9) | 0 ug | 0 ug | = |
| Vitamin B-12 — Cobalamin | 0 ug | 0 ug | = |
| Vitamin A, RAE | 40.0 ug | 38.0 ug | +5% |
| Vitamin D (D2 + D3) | 0 ug | — | |
| Minerals | |||
| Calcium, Ca | 17.0 mg | 12.0 mg | +42% |
| Iron, Fe | 0.410 mg | 0.200 mg | +105% |
| Magnesium, Mg | 15.0 mg | 18.0 mg | -17% |
| Phosphorus, P | 26.0 mg | 11.0 mg | +136% |
| Potassium, K | 226 mg | 146 mg | +55% |
| Sodium, Na | 3.00 mg | 7.00 mg | -57% |
| Zinc, Zn | 0.190 mg | 0.100 mg | +90% |
| Copper, Cu | 0.118 mg | 0.086 mg | +37% |
| Manganese, Mn | 0.098 mg | — | |
| Selenium, Se | — | 0.600 ug | |
| Other Nutrients | |||
| Energy | 439 kj | 134 kj | +228% |
| Ash | 0.460 g | 0.200 g | +130% |
| Folic acid (Vitamin B9 — synthetic) | 0 ug | 14.0 ug | -100% |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 0 ug | 14.0 ug | -100% |
| Retinol | 0 ug | 0 ug | = |
| Vitamin A, IU | 797 IU | 767 IU | +4% |
| Vitamin D (D2 + D3 — total) | 0 IU | — | |
| SFA 4:0 (Butyric acid) | — | 0 g | |
| SFA 6:0 (Caproic acid) | — | 0 g | |
| SFA 8:0 (Caprylic acid) | — | 0 g | |
| SFA 10:0 (Capric acid) | — | 0 g | |
| SFA 12:0 (Lauric acid) | — | 0 g | |
| SFA 14:0 (Myristic acid) | — | 0.002 g | |
| SFA 16:0 (Palmitic acid) | 0.013 g | 0.048 g | -73% |
| SFA 18:0 (Stearic acid) | 0.003 g | 0.016 g | -81% |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.002 g | 0.001 g | +100% |
| MUFA 18:1 (Omega-9, Oleic acid family) | 0.128 g | 0.081 g | +58% |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | — | 0 g | |
| MUFA 22:1 (Omega-9, Erucic acid family) | — | 0 g | |
| Fatty acids, total polyunsaturated | 0.043 g | 0.090 g | -52% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 0.043 g | 0.046 g | -7% |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | — | 0.044 g | |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) | — | 0 g | |
| PUFA 20:4 (Omega-6, Arachidonic acid family) | — | 0 g | |
| PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) | — | 0 g | |
| PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid) | — | 0 g | |
| PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) | — | 0 g | |
| Alcohol, ethyl | — | 0 g | |
| Apigenin | — | 0 mg | |
| Luteolin | — | 0 mg | |
| Kaempferol | — | 1.05 mg | |
| Myricetin | — | 0 mg | |
| Quercetin | — | 4.74 mg | |
* All values per 100g edible portion. Source: USDA SR Legacy and USDA SR Legacy. Diff column shows percentage difference relative to Food B.
Prunes, canned, heavy syrup pack, solids and liquids nutrition facts Acerola, (west indian cherry), raw nutrition facts Compare other foods →
Dig deeper — biggest differences
Vitamin B-6 — Pyridoxine +2156% in Prunes, canned, heavy syrup pack, solids and liquids Fiber, total dietary +245% in Prunes, canned, heavy syrup pack, solids and liquids Phosphorus, P +136% in Prunes, canned, heavy syrup pack, solids and liquids Protein +117% in Prunes, canned, heavy syrup pack, solids and liquids
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