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.
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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 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.
| Contains more Vitamin AVitamin A | +746.2% |
| Contains more Vitamin EVitamin E | +65.1% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B2Vitamin B2 | +130.1% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more FolateFolate | +575% |
| Contains more CholineCholine | +63.4% |
| 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% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Saturated fat | 18.867g | 0.088g | 85% |
| Calcium | 710mg | 43mg | 67% |
| Phosphorus | 455mg | 69mg | 55% |
| Selenium | 28.5µg | 0.3µg | 51% |
| Fats | 33.31g | 0.38g | 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 B6 | 0.066mg | 0.205mg | 11% |
| Vitamin B3 | 0.059mg | 1.882mg | 11% |
| Iron | 0.14mg | 0.93mg | 10% |
| Polyunsaturated fat | 1.421g | 0.062g | 9% |
| Calories | 404kcal | 240kcal | 8% |
| Folate | 27µg | 4µg | 6% |
| Magnesium | 27mg | 41mg | 3% |
| Vitamin D | 24IU | 0IU | 3% |
| Vitamin D | 0.6µg | 0µg | 3% |
| Vitamin B1 | 0.029mg | 0.051mg | 2% |
| Vitamin E | 0.71mg | 0.43mg | 2% |
| Starch | 5.11g | 2% | |
| Vitamin C | 0mg | 0.6mg | 1% |
| Choline | 16.5mg | 10.1mg | 1% |
| 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
| 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
| 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
| Contains more LactoseLactose | +∞% |
| Contains more GalactoseGalactose | +∞% |
| Contains more StarchStarch | +∞% |
| Contains more SucroseSucrose | +∞% |
| Contains more GlucoseGlucose | +9692.3% |
| Contains more FructoseFructose | +∞% |
| Contains more MaltoseMaltose | +∞% |
