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  6. Wheat Bread vs. Prunes

Wheat Bread vs. Prunes — In-Depth Nutrition Comparison

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What are the main differences between wheat Bread and prunes?

  • Wheat Bread is richer in selenium, manganese, iron, vitamin B1, vitamin B3, folate, and phosphorus, yet prunes are richer in vitamin K and vitamin A.
  • Wheat Bread's daily need coverage for selenium is 60% higher.
  • Wheat Bread has 301 times more sodium than prunes. Wheat Bread has 601mg of sodium, while prunes have 2mg.
  • Prunes have a lower glycemic index than wheat Bread.

We used Bread, wheat, toasted and Plums, dried (prunes), uncooked types in this comparison.

Infographic

Wheat Bread vs Prunes 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 42% 50% 20% 153% 66% 40% 81% 78% 180% 182%
Prunes
Prunes
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 29% 13% 65% 35% 94% 12% 30% 0.26% 39% 1.6%
Contains more MagnesiumMagnesium +43.9%
Contains more CalciumCalcium +283.7%
Contains more IronIron +339.8%
Contains more ZincZinc +234.1%
Contains more PhosphorusPhosphorus +172.5%
Contains more ManganeseManganese +360.5%
Contains more SeleniumSelenium +11033.3%
Contains more PotassiumPotassium +228.3%
Contains more CopperCopper +41.9%
Contains less SodiumSodium -99.7%

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0.67% 0% 4.8% 0% 110% 88% 117% 27% 35% 0% 14% 65% 12%
Prunes
Prunes
5
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 2% 13% 8.6% 0% 13% 43% 35% 25% 47% 0% 149% 3% 5.5%
Contains more Vitamin B1Vitamin B1 +760.8%
Contains more Vitamin B2Vitamin B2 +105.4%
Contains more Vitamin B3Vitamin B3 +232.1%
Contains more FolateFolate +2050%
Contains more CholineCholine +118.8%
Contains more Vitamin CVitamin C +200%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +79.2%
Contains more Vitamin B6Vitamin B6 +34%
Contains more Vitamin KVitamin K +943.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.422mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Wheat Bread Prunes DV% diff.
Selenium 33.4µg 0.3µg 60%
Manganese 1.377mg 0.299mg 47%
Vitamin K 5.7µg 59.5µg 45%
Iron 4.09mg 0.93mg 40%
Vitamin B1 0.439mg 0.051mg 32%
Vitamin B3 6.25mg 1.882mg 27%
Sodium 601mg 2mg 26%
Protein 12.96g 2.18g 22%
Folate 86µg 4µg 21%
Phosphorus 188mg 69mg 17%
Fructose 12.45g 16%
Potassium 223mg 732mg 15%
Vitamin B2 0.382mg 0.186mg 15%
Calcium 165mg 43mg 12%
Polyunsaturated fat 1.72g 0.062g 11%
Fiber 4.7g 7.1g 10%
Zinc 1.47mg 0.44mg 9%
Copper 0.198mg 0.281mg 9%
Fats 4.27g 0.38g 6%
Vitamin B6 0.153mg 0.205mg 4%
Saturated fat 0.989g 0.088g 4%
Calories 313kcal 240kcal 4%
Vitamin A 0µg 39µg 4%
Magnesium 59mg 41mg 4%
Carbs 55.77g 63.88g 3%
Starch 5.11g 2%
Choline 22.1mg 10.1mg 2%
Monounsaturated fat 1.019g 0.053g 2%
Vitamin E 0.24mg 0.43mg 1%
Vitamin B5 0.456mg 0.422mg 1%
Vitamin C 0.2mg 0.6mg 0%
Net carbs 51.07g 56.78g N/A
Sugar 6.42g 38.13g N/A
Tryptophan 0.092mg 0.025mg 0%
Threonine 0.299mg 0.049mg 0%
Isoleucine 0.258mg 0.041mg 0%
Leucine 0.461mg 0.066mg 0%
Lysine 0.215mg 0.05mg 0%
Methionine 0.105mg 0.016mg 0%
Phenylalanine 0.315mg 0.052mg 0%
Valine 0.31mg 0.056mg 0%
Histidine 0.15mg 0.027mg 0%
Omega-3 - ALA 0.161g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
13% 4% 56% 24% 3%
Protein: 12.96 g
Fats: 4.27 g
Carbs: 55.77 g
Water: 24.23 g
Other: 2.77 g
Prunes
Prunes
2
2% 64% 31% 3%
Protein: 2.18 g
Fats: 0.38 g
Carbs: 63.88 g
Water: 30.92 g
Other: 2.64 g
Contains more ProteinProtein +494.5%
Contains more FatsFats +1023.7%
Contains more CarbsCarbs +14.5%
Contains more WaterWater +27.6%
~equal in Other ~2.64g

Fat Type Comparison

Fat type breakdown side-by-side comparison
27% 27% 46%
Saturated fat: Sat. Fat 0.989 g
Monounsaturated fat: Mono. Fat 1.019 g
Polyunsaturated fat: Poly. Fat 1.72 g
Prunes
Prunes
1
43% 26% 31%
Saturated fat: Sat. Fat 0.088 g
Monounsaturated fat: Mono. Fat 0.053 g
Polyunsaturated fat: Poly. Fat 0.062 g
Contains more Mono. FatMonounsaturated fat +1822.6%
Contains more Poly. FatPolyunsaturated fat +2674.2%
Contains less Sat. FatSaturated fat -91.1%

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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. Wheat Bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172687/nutrients
  2. Prunes - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168162/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.