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Blue cheese vs. Prunes — In-Depth Nutrition Comparison

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A recap on differences between blue cheese and prunes

  • Blue cheese has more vitamin B12, calcium, phosphorus, vitamin B5, and selenium; however, prunes are higher in vitamin K, fiber, and copper.
  • Blue cheese covers your daily saturated fat needs 93% more than prunes.
  • Prunes have less sodium.

Food varieties used in this article are Cheese, blue and Plums, dried (prunes), uncooked.

Infographic

Blue cheese 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 16% 158% 23% 12% 13% 73% 166% 149% 1.2% 79%
Prunes
Prunes
6
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 CalciumCalcium +1127.9%
Contains more ZincZinc +504.5%
Contains more PhosphorusPhosphorus +460.9%
Contains more SeleniumSelenium +4733.3%
Contains more MagnesiumMagnesium +78.3%
Contains more PotassiumPotassium +185.9%
Contains more IronIron +200%
Contains more CopperCopper +602.5%
Contains less SodiumSodium -99.8%
Contains more ManganeseManganese +3222.2%

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% 66% 5% 7.5% 7.3% 88% 19% 104% 38% 153% 6% 27% 8.4%
Prunes
Prunes
6
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 AVitamin A +407.7%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +105.4%
Contains more Vitamin B5Vitamin B5 +309.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +800%
Contains more CholineCholine +52.5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +72%
Contains more Vitamin B1Vitamin B1 +75.9%
Contains more Vitamin B3Vitamin B3 +85.2%
Contains more Vitamin B6Vitamin B6 +23.5%
Contains more Vitamin KVitamin K +2379.2%

All nutrients comparison - raw data values

Nutrient Blue cheese Prunes DV% diff.
Saturated fat 18.669g 0.088g 84%
Vitamin B12 1.22µg 0µg 51%
Sodium 1146mg 2mg 50%
Calcium 528mg 43mg 49%
Vitamin K 2.4µg 59.5µg 48%
Phosphorus 387mg 69mg 45%
Fats 28.74g 0.38g 44%
Protein 21.4g 2.18g 38%
Fiber 0g 7.1g 28%
Copper 0.04mg 0.281mg 27%
Vitamin B5 1.729mg 0.422mg 26%
Selenium 14.5µg 0.3µg 26%
Cholesterol 75mg 0mg 25%
Carbs 2.34g 63.88g 21%
Zinc 2.66mg 0.44mg 20%
Monounsaturated fat 7.778g 0.053g 19%
Vitamin A 198µg 39µg 18%
Fructose 12.45g 16%
Vitamin B2 0.382mg 0.186mg 15%
Potassium 256mg 732mg 14%
Manganese 0.009mg 0.299mg 13%
Iron 0.31mg 0.93mg 8%
Folate 36µg 4µg 8%
Calories 353kcal 240kcal 6%
Polyunsaturated fat 0.8g 0.062g 5%
Vitamin B3 1.016mg 1.882mg 5%
Magnesium 23mg 41mg 4%
Vitamin D 21IU 0IU 3%
Vitamin D 0.5µg 0µg 3%
Vitamin B6 0.166mg 0.205mg 3%
Starch 5.11g 2%
Vitamin B1 0.029mg 0.051mg 2%
Vitamin C 0mg 0.6mg 1%
Vitamin E 0.25mg 0.43mg 1%
Choline 15.4mg 10.1mg 1%
Net carbs 2.34g 56.78g N/A
Sugar 0.5g 38.13g N/A
Tryptophan 0.312mg 0.025mg 0%
Threonine 0.785mg 0.049mg 0%
Isoleucine 1.124mg 0.041mg 0%
Leucine 1.919mg 0.066mg 0%
Lysine 1.852mg 0.05mg 0%
Methionine 0.584mg 0.016mg 0%
Phenylalanine 1.087mg 0.052mg 0%
Valine 1.556mg 0.056mg 0%
Histidine 0.758mg 0.027mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
21% 29% 2% 42% 5%
Protein: 21.4 g
Fats: 28.74 g
Carbs: 2.34 g
Water: 42.41 g
Other: 5.11 g
Prunes
Prunes
1
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 +881.7%
Contains more FatsFats +7463.2%
Contains more WaterWater +37.2%
Contains more OtherOther +93.6%
Contains more CarbsCarbs +2629.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
69% 29% 3%
Saturated fat: Sat. Fat 18.669 g
Monounsaturated fat: Mono. Fat 7.778 g
Polyunsaturated fat: Poly. Fat 0.8 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 +14575.5%
Contains more Poly. FatPolyunsaturated fat +1190.3%
Contains less Sat. FatSaturated fat -99.5%

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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. Blue cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172175/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.