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  6. Prunes vs. Cockles

Prunes vs. Cockles — In-Depth Nutrition Comparison

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How are Prunes and Cockles different?

  • Cockles have more Iron, and Vitamin B3 than Prunes.
  • Daily need coverage for Iron from Cockles is 191% higher.

Plums, dried (prunes), uncooked and Cockles, raw (Alaska Native) are the varieties used in this article.

Infographic

Prunes vs Cockles infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Prunes
Prunes
8
:
2
Cockles
Cockles
Contains more Calcium +43.3%
Contains more Iron +1641.9%
Prunes
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 13% 35% 30% 30% 65% 1% 12% 94% 39% 2%
Cockles
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 608% 0% 0% 0% 0% 0% 0% 0% 0%
Contains more Calcium +43.3%
Contains more Iron +1641.9%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Prunes
Prunes
10
:
2
Cockles
Cockles
Contains more Vitamin B1 +410%
Contains more Vitamin B3 +70%
Equal in Vitamin B2 - 0.2
Prunes
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 47% 9% 0% 2% 13% 43% 36% 26% 48% 3% 0% 149%
Cockles
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 3% 47% 60% 0% 0% 0% 0% 0%
Contains more Vitamin B1 +410%
Contains more Vitamin B3 +70%
Equal in Vitamin B2 - 0.2

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Prunes
Prunes
2
:
3
Cockles
Cockles
Contains more Carbs +1259.1%
Contains more Other +14.8%
Contains more Protein +519.3%
Contains more Fats +84.2%
Contains more Water +154.9%
Prunes
2% 64% 31% 3%
Protein: 2.18 g
Fats: 0.38 g
Carbs: 63.88 g
Water: 30.92 g
Other: 2.64 g
Cockles
14% 5% 79% 2%
Protein: 13.5 g
Fats: 0.7 g
Carbs: 4.7 g
Water: 78.8 g
Other: 2.3 g
Contains more Carbs +1259.1%
Contains more Other +14.8%
Contains more Protein +519.3%
Contains more Fats +84.2%
Contains more Water +154.9%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Prunes Cockles
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok

All nutrients comparison - raw data values

Nutrient Prunes Cockles Opinion
Net carbs 56.78g 4.7g Prunes
Protein 2.18g 13.5g Cockles
Fats 0.38g 0.7g Cockles
Carbs 63.88g 4.7g Prunes
Calories 240kcal 79kcal Prunes
Starch 5.11g Prunes
Fructose 12.45g Prunes
Sugar 38.13g Cockles
Fiber 7.1g Prunes
Calcium 43mg 30mg Prunes
Iron 0.93mg 16.2mg Cockles
Magnesium 41mg Prunes
Phosphorus 69mg Prunes
Potassium 732mg Prunes
Sodium 2mg Cockles
Zinc 0.44mg Prunes
Copper 0.281mg Prunes
Manganese 0.299mg Prunes
Selenium 0.3µg Prunes
Vitamin A 781IU Prunes
Vitamin A RAE 39µg Prunes
Vitamin E 0.43mg Prunes
Vitamin C 0.6mg Prunes
Vitamin B1 0.051mg 0.01mg Prunes
Vitamin B2 0.186mg 0.2mg Cockles
Vitamin B3 1.882mg 3.2mg Cockles
Vitamin B5 0.422mg Prunes
Vitamin B6 0.205mg Prunes
Folate 4µg Prunes
Vitamin K 59.5µg Prunes
Tryptophan 0.025mg Prunes
Threonine 0.049mg Prunes
Isoleucine 0.041mg Prunes
Leucine 0.066mg Prunes
Lysine 0.05mg Prunes
Methionine 0.016mg Prunes
Phenylalanine 0.052mg Prunes
Valine 0.056mg Prunes
Histidine 0.027mg Prunes
Saturated Fat 0.088g Cockles
Monounsaturated Fat 0.053g Prunes
Polyunsaturated fat 0.062g Prunes

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Prunes Cockles
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
31%
Prunes
9%
Cockles
Minerals Daily Need Coverage Score
32%
Prunes
62%
Cockles

Comparison summary

Which food is richer in minerals?
Prunes
Prunes is relatively richer in minerals
Which food is richer in vitamins?
Prunes
Prunes is relatively richer in vitamins
Which food is lower in Sugar?
Cockles
Cockles is lower in Sugar (difference - 38.13g)
Which food contains less Sodium?
Cockles
Cockles contains less Sodium (difference - 2mg)
Which food is lower in Cholesterol?
Cockles
Cockles is lower in Cholesterol (difference - 0mg)
Which food is lower in Saturated Fat?
Cockles
Cockles is lower in Saturated Fat (difference - 0.088g)
Which food is lower in glycemic index?
Cockles
Cockles is lower in glycemic index (difference - 29)
Which food is cheaper?
Cockles
Cockles is cheaper (difference - $2)

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Prunes - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168162/nutrients
  2. Cockles - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169803/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.