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Cheese vs. Prunes — In-Depth Nutrition Comparison

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Significant differences between cheese and prunes

  • Cheese has more calcium, phosphorus, selenium, vitamin B12, and zinc; however, prunes are richer in vitamin K and fiber.
  • Cheese covers your daily saturated fat needs 94% more than prunes.
  • Prunes contain less cholesterol.
  • Prunes have a higher glycemic index. The glycemic index of prunes is 29, while the glycemic index of cheese is 0.

Specific food types used in this comparison are Cheese, cheddar and Plums, dried (prunes), uncooked.

Infographic

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.
Cheese
Cheese
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 213% 6.7% 5.3% 10% 99% 195% 85% 3.5% 155%
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 +1551.2%
Contains more ZincZinc +727.3%
Contains more PhosphorusPhosphorus +559.4%
Contains more SeleniumSelenium +9400%
Contains more MagnesiumMagnesium +51.9%
Contains more PotassiumPotassium +863.2%
Contains more IronIron +564.3%
Contains more CopperCopper +836.7%
Contains less SodiumSodium -99.7%
Contains more ManganeseManganese +1007.4%

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.
Cheese
Cheese
6
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 9% 110% 14% 7.3% 99% 1.1% 25% 15% 138% 6% 20%
Prunes
Prunes
5
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 2% 0% 13% 8.6% 13% 43% 35% 25% 47% 0% 149% 3%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin AVitamin A +746.2%
Contains more Vitamin EVitamin E +65.1%
Contains more Vitamin B2Vitamin B2 +130.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +575%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +75.9%
Contains more Vitamin B3Vitamin B3 +3089.8%
Contains more Vitamin B6Vitamin B6 +210.6%
Contains more Vitamin KVitamin K +2379.2%
~equal in Vitamin B5 ~0.422mg

All nutrients comparison - raw data values

Nutrient Cheese Prunes DV% diff.
Saturated fat 18.867g 0.088g 85%
Calcium 710mg 43mg 67%
Phosphorus 455mg 69mg 55%
Fats 33.31g 0.38g 51%
Selenium 28.5µg 0.3µg 51%
Vitamin K 2.4µg 59.5µg 48%
Vitamin B12 1.1µg 0µg 46%
Protein 22.87g 2.18g 41%
Cholesterol 99mg 0mg 33%
Vitamin A 330µg 39µg 32%
Zinc 3.64mg 0.44mg 29%
Fiber 0g 7.1g 28%
Copper 0.03mg 0.281mg 28%
Sodium 653mg 2mg 28%
Monounsaturated fat 9.246g 0.053g 23%
Carbs 3.09g 63.88g 20%
Potassium 76mg 732mg 19%
Vitamin B2 0.428mg 0.186mg 19%
Fructose 0g 12.45g 16%
Manganese 0.027mg 0.299mg 12%
Vitamin B3 0.059mg 1.882mg 11%
Vitamin B6 0.066mg 0.205mg 11%
Iron 0.14mg 0.93mg 10%
Polyunsaturated fat 1.421g 0.062g 9%
Calories 404kcal 240kcal 8%
Folate 27µg 4µg 6%
Vitamin D* 24 IU 0 IU 3%
Vitamin D 0.6µg 0µg 3%
Magnesium 27mg 41mg 3%
Starch 5.11g 2%
Vitamin E 0.71mg 0.43mg 2%
Vitamin B1 0.029mg 0.051mg 2%
Vitamin C 0mg 0.6mg 1%
Choline 16.5mg 10.1mg 1%
Protein per 100 calories 5.7g 0.91g N/A
Calories per 10 g protein 177kcal 1101kcal N/A
Weight per 100 calories 25g 42g N/A
Unsaturated / Saturated Fat ratio 0.57 1.3 N/A
Net carbs 3.09g 56.78g N/A
Sugar 0.48g 38.13g N/A
Vitamin B5 0.41mg 0.422mg 0%
Trans fat 0.917g N/A
Tryptophan 0.547mg 0.025mg 0%
Threonine 1.044mg 0.049mg 0%
Isoleucine 1.206mg 0.041mg 0%
Leucine 1.939mg 0.066mg 0%
Lysine 1.025mg 0.05mg 0%
Methionine 0.547mg 0.016mg 0%
Phenylalanine 1.074mg 0.052mg 0%
Valine 1.404mg 0.056mg 0%
Histidine 0.547mg 0.027mg 0%
Omega-3 - EPA 0.01g 0g N/A
Omega-3 - DHA 0.001g 0g N/A
Omega-3 - DPA 0.017g 0g N/A
Omega-6 - Eicosadienoic acid 0.007g 0g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cheese
Cheese
4
23% 33% 3% 37% 4%
Protein: 22.87 g
Fats: 33.31 g
Carbs: 3.09 g
Water: 37.02 g
Other: 3.71 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 +949.1%
Contains more FatsFats +8665.8%
Contains more WaterWater +19.7%
Contains more OtherOther +40.5%
Contains more CarbsCarbs +1967.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cheese
Cheese
2
64% 31% 5%
Saturated fat: Sat. Fat 18.867 g
Monounsaturated fat: Mono. Fat 9.246 g
Polyunsaturated fat: Poly. Fat 1.421 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 +17345.3%
Contains more Poly. FatPolyunsaturated fat +2191.9%
Contains less Sat. FatSaturated fat -99.5%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Cheese
Cheese
2
54% 25% 21%
Starch: 0 g
Sucrose: 0 g
Glucose: 0.26 g
Fructose: 0 g
Lactose: 0.12 g
Maltose: 0 g
Galactose: 0.1 g
Prunes
Prunes
5
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
Contains more LactoseLactose +∞%
Contains more GalactoseGalactose +∞%
Contains more StarchStarch +∞%
Contains more SucroseSucrose +∞%
Contains more GlucoseGlucose +9692.3%
Contains more FructoseFructose +∞%
Contains more MaltoseMaltose +∞%

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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. Cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173414/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.