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Prunes vs. Macaroon — In-Depth Nutrition Comparison

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Significant differences between Prunes and Macaroon

  • Prunes has more Vitamin K, Potassium, Vitamin B3, Vitamin B2, Vitamin B6, and Fiber, however, Macaroon is richer in Selenium.
  • Macaroon covers your daily Saturated Fat needs 100% more than Prunes.
  • Macaroon has 54 times less Vitamin K than Prunes. Prunes has 59.5µg of Vitamin K, while Macaroon has 1.1µg.
  • Prunes contains less Sodium.

Specific food types used in this comparison are Plums, dried (prunes), uncooked and Cookies, coconut macaroon.

Infographic

Prunes vs Macaroon 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.
Contains more Calcium +760%
Contains more Iron +13.4%
Contains more Magnesium +41.4%
Contains more Potassium +495.1%
Contains less Sodium -99.2%
Contains more Zinc +65.9%
Contains more Selenium +2166.7%
Equal in Phosphorus - 68
Equal in Copper - 0.269
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 13% 35% 30% 30% 65% 1% 12% 94% 39% 2%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 31% 21% 30% 11% 32% 20% 90% 0% 38%
Contains more Calcium +760%
Contains more Iron +13.4%
Contains more Magnesium +41.4%
Contains more Potassium +495.1%
Contains less Sodium -99.2%
Contains more Zinc +65.9%
Contains more Selenium +2166.7%
Equal in Phosphorus - 68
Equal in Copper - 0.269

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
10
:
Contains more Vitamin A +∞%
Contains more Vitamin E +126.3%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +155%
Contains more Vitamin B2 +210%
Contains more Vitamin B3 +755.5%
Contains more Vitamin B6 +113.5%
Contains more Folate +33.3%
Contains more Vitamin K +5309.1%
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 4% 0% 0% 5% 14% 5% 0% 23% 3% 0% 3%
Contains more Vitamin A +∞%
Contains more Vitamin E +126.3%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +155%
Contains more Vitamin B2 +210%
Contains more Vitamin B3 +755.5%
Contains more Vitamin B6 +113.5%
Contains more Folate +33.3%
Contains more Vitamin K +5309.1%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Water +168.9%
Contains more Other +54.4%
Contains more Protein +38.5%
Contains more Fats +5834.2%
Equal in Carbs - 61.22
2% 64% 31% 3%
Protein: 2.18 g
Fats: 0.38 g
Carbs: 63.88 g
Water: 30.92 g
Other: 2.64 g
3% 23% 61% 12% 2%
Protein: 3.02 g
Fats: 22.55 g
Carbs: 61.22 g
Water: 11.5 g
Other: 1.71 g
Contains more Water +168.9%
Contains more Other +54.4%
Contains more Protein +38.5%
Contains more Fats +5834.2%
Equal in Carbs - 61.22

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -99.6%
Contains more Monounsaturated Fat +2937.7%
Contains more Polyunsaturated fat +1206.5%
43% 26% 31%
Saturated Fat: 0.088 g
Monounsaturated Fat: 0.053 g
Polyunsaturated fat: 0.062 g
89% 7% 4%
Saturated Fat: 20.099 g
Monounsaturated Fat: 1.61 g
Polyunsaturated fat: 0.81 g
Contains less Saturated Fat -99.6%
Contains more Monounsaturated Fat +2937.7%
Contains more Polyunsaturated fat +1206.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Prunes Macaroon Opinion
Net carbs 56.78g 56.12g Prunes
Protein 2.18g 3.02g Macaroon
Fats 0.38g 22.55g Macaroon
Carbs 63.88g 61.22g Prunes
Calories 240kcal 460kcal Macaroon
Starch 5.11g Prunes
Fructose 12.45g Prunes
Sugar 38.13g 45.16g Prunes
Fiber 7.1g 5.1g Prunes
Calcium 43mg 5mg Prunes
Iron 0.93mg 0.82mg Prunes
Magnesium 41mg 29mg Prunes
Phosphorus 69mg 68mg Prunes
Potassium 732mg 123mg Prunes
Sodium 2mg 241mg Prunes
Zinc 0.44mg 0.73mg Macaroon
Copper 0.281mg 0.269mg Prunes
Manganese 0.299mg Prunes
Selenium 0.3µg 6.8µg Macaroon
Vitamin A 781IU 0IU Prunes
Vitamin A RAE 39µg 0µg Prunes
Vitamin E 0.43mg 0.19mg Prunes
Vitamin C 0.6mg 0mg Prunes
Vitamin B1 0.051mg 0.02mg Prunes
Vitamin B2 0.186mg 0.06mg Prunes
Vitamin B3 1.882mg 0.22mg Prunes
Vitamin B5 0.422mg Prunes
Vitamin B6 0.205mg 0.096mg Prunes
Folate 4µg 3µg Prunes
Vitamin K 59.5µg 1.1µg 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 20.099g Prunes
Monounsaturated Fat 0.053g 1.61g Macaroon
Polyunsaturated fat 0.062g 0.81g Macaroon

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Prunes Macaroon
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
4%
Macaroon
Minerals Daily Need Coverage Score
32%
Prunes
27%
Macaroon

Comparison summary

Which food is lower in Sugar?
Prunes
Prunes is lower in Sugar (difference - 7.03g)
Which food contains less Sodium?
Prunes
Prunes contains less Sodium (difference - 239mg)
Which food is lower in Saturated Fat?
Prunes
Prunes is lower in Saturated Fat (difference - 20.011g)
Which food is lower in glycemic index?
Prunes
Prunes is lower in glycemic index (difference - 3)
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 cheaper?
Macaroon
Macaroon is cheaper (difference - $2)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Macaroon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171847/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.