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  6. Prunes vs. Navajo frybread

Prunes vs. Navajo frybread — In-Depth Nutrition Comparison

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Summary of differences between Prunes and Navajo frybread

  • Prunes has more Vitamin K, Copper, and Potassium, while Navajo frybread has more Iron, Selenium, Vitamin B1, Folate, and Vitamin B3.
  • Prunes covers your daily need of Vitamin K 49% more than Navajo frybread.
  • Prunes contains 10 times more Potassium than Navajo frybread. While Prunes contains 732mg of Potassium, Navajo frybread contains only 77mg.
  • The amount of Saturated Fat in Prunes is lower.

These are the specific foods used in this comparison Plums, dried (prunes), uncooked and Frybread, made with lard (Navajo).

Infographic

Prunes vs Navajo frybread 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
6
:
4
Navajo frybread
Navajo frybread
Contains more Magnesium +127.8%
Contains more Potassium +850.6%
Contains less Sodium -99.4%
Contains more Zinc +25.7%
Contains more Copper +208.8%
Contains more Calcium +32.6%
Contains more Iron +334.4%
Contains more Phosphorus +78.3%
Contains more Selenium +6100%
Equal in Manganese - 0.297
Prunes
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 13% 35% 30% 30% 65% 1% 12% 94% 39% 2%
Navajo frybread
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 18% 152% 13% 53% 7% 43% 10% 31% 39% 102%
Contains more Magnesium +127.8%
Contains more Potassium +850.6%
Contains less Sodium -99.4%
Contains more Zinc +25.7%
Contains more Copper +208.8%
Contains more Calcium +32.6%
Contains more Iron +334.4%
Contains more Phosphorus +78.3%
Contains more Selenium +6100%
Equal in Manganese - 0.297

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
7
:
4
Navajo frybread
Navajo frybread
Contains more Vitamin E +∞%
Contains more Vitamin B5 +157.3%
Contains more Vitamin B6 +439.5%
Contains more Vitamin K +7337.5%
Contains more Vitamin B1 +743.1%
Contains more Vitamin B2 +16.7%
Contains more Vitamin B3 +144.6%
Contains more Folate +2950%
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%
Navajo frybread
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% 108% 51% 87% 10% 9% 92% 0% 2%
Contains more Vitamin E +∞%
Contains more Vitamin B5 +157.3%
Contains more Vitamin B6 +439.5%
Contains more Vitamin K +7337.5%
Contains more Vitamin B1 +743.1%
Contains more Vitamin B2 +16.7%
Contains more Vitamin B3 +144.6%
Contains more Folate +2950%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Prunes
Prunes
2
:
3
Navajo frybread
Navajo frybread
Contains more Carbs +32.4%
Contains more Other +109.5%
Contains more Protein +206.9%
Contains more Fats +3115.8%
Equal in Water - 31.57
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
Navajo frybread
7% 12% 48% 32%
Protein: 6.69 g
Fats: 12.22 g
Carbs: 48.26 g
Water: 31.57 g
Other: 1.26 g
Contains more Carbs +32.4%
Contains more Other +109.5%
Contains more Protein +206.9%
Contains more Fats +3115.8%
Equal in Water - 31.57

Fat Type Comparison

Fat type breakdown side-by-side comparison
Prunes
Prunes
1
:
2
Navajo frybread
Navajo frybread
Contains less Saturated Fat -98.1%
Contains more Monounsaturated Fat +8222.6%
Contains more Polyunsaturated fat +1601.6%
Prunes
43% 26% 31%
Saturated Fat: 0.088 g
Monounsaturated Fat: 0.053 g
Polyunsaturated fat: 0.062 g
Navajo frybread
46% 44% 10%
Saturated Fat: 4.621 g
Monounsaturated Fat: 4.411 g
Polyunsaturated fat: 1.055 g
Contains less Saturated Fat -98.1%
Contains more Monounsaturated Fat +8222.6%
Contains more Polyunsaturated fat +1601.6%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Prunes
Prunes
2
:
3
Navajo frybread
Navajo frybread
Contains more Glucose +25360%
Contains more Fructose +∞%
Contains more Starch +738.6%
Contains more Sucrose +13.3%
Contains more Maltose +2833.3%
Prunes
12% 59% 29%
Starch: 5.11 g
Sucrose: 0.15 g
Glucose: 25.46 g
Fructose: 12.45 g
Lactose: 0 g
Maltose: 0.06 g
Galactose: 0 g
Navajo frybread
95% 4%
Starch: 42.85 g
Sucrose: 0.17 g
Glucose: 0.1 g
Fructose: 0 g
Lactose: 0 g
Maltose: 1.76 g
Galactose: 0 g
Contains more Glucose +25360%
Contains more Fructose +∞%
Contains more Starch +738.6%
Contains more Sucrose +13.3%
Contains more Maltose +2833.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Prunes Navajo frybread Opinion
Net carbs 56.78g 48.26g Prunes
Protein 2.18g 6.69g Navajo frybread
Fats 0.38g 12.22g Navajo frybread
Carbs 63.88g 48.26g Prunes
Calories 240kcal 330kcal Navajo frybread
Starch 5.11g 42.85g Navajo frybread
Fructose 12.45g 0g Prunes
Sugar 38.13g 2.03g Navajo frybread
Fiber 7.1g Prunes
Calcium 43mg 57mg Navajo frybread
Iron 0.93mg 4.04mg Navajo frybread
Magnesium 41mg 18mg Prunes
Phosphorus 69mg 123mg Navajo frybread
Potassium 732mg 77mg Prunes
Sodium 2mg 329mg Prunes
Zinc 0.44mg 0.35mg Prunes
Copper 0.281mg 0.091mg Prunes
Manganese 0.299mg 0.297mg Prunes
Selenium 0.3µg 18.6µg Navajo frybread
Vitamin A 781IU Prunes
Vitamin A RAE 39µg Prunes
Vitamin E 0.43mg 0mg Prunes
Vitamin C 0.6mg Prunes
Vitamin B1 0.051mg 0.43mg Navajo frybread
Vitamin B2 0.186mg 0.217mg Navajo frybread
Vitamin B3 1.882mg 4.603mg Navajo frybread
Vitamin B5 0.422mg 0.164mg Prunes
Vitamin B6 0.205mg 0.038mg Prunes
Folate 4µg 122µg Navajo frybread
Vitamin K 59.5µg 0.8µg 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
Cholesterol 0mg 7mg Prunes
Saturated Fat 0.088g 4.621g Prunes
Monounsaturated Fat 0.053g 4.411g Navajo frybread
Polyunsaturated fat 0.062g 1.055g Navajo frybread
Omega-6 - Eicosadienoic acid 0g 0.018g Navajo frybread
Omega-6 - Gamma-linoleic acid 0g 0.004g Navajo frybread
Omega-3 - ALA 0.051g Navajo frybread

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Prunes Navajo frybread
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
30%
Navajo frybread
Minerals Daily Need Coverage Score
32%
Prunes
46%
Navajo frybread

Comparison summary

Which food contains less Sodium?
Prunes
Prunes contains less Sodium (difference - 327mg)
Which food is lower in Cholesterol?
Prunes
Prunes is lower in Cholesterol (difference - 7mg)
Which food is lower in Saturated Fat?
Prunes
Prunes is lower in Saturated Fat (difference - 4.533g)
Which food is lower in glycemic index?
Prunes
Prunes is lower in glycemic index (difference - 41)
Which food is lower in Sugar?
Navajo frybread
Navajo frybread is lower in Sugar (difference - 36.1g)
Which food is cheaper?
Navajo frybread
Navajo frybread is cheaper (difference - $2)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Navajo frybread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167635/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.