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  6. Chicken soup vs. Prunes

Chicken soup vs. Prunes — In-Depth Nutrition Comparison

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Summary of differences between chicken soup and prunes

  • The amount of vitamin K, fiber, copper, potassium, vitamin A, vitamin B6, iron, magnesium, and vitamin B2 in prunes is higher than in chicken soup.
  • Prunes cover your daily need for vitamin K, 49% more than chicken soup.
  • Chicken soup contains 72 times more sodium than prunes. While chicken soup contains 143mg of sodium, prunes contain only 2mg.
  • Prunes have a lower glycemic index. The glycemic index of prunes is 29, while the glycemic index of chicken soup is 52.

These are the specific foods used in this comparison Soup, stock, chicken, home-prepared and Plums, dried (prunes), uncooked.

Infographic

Chicken soup 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 2.9% 0.9% 9.3% 7.9% 18% 3.8% 12% 19% 0% 12%
Prunes
Prunes
9
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 SeleniumSelenium +633.3%
Contains more MagnesiumMagnesium +925%
Contains more CalciumCalcium +1333.3%
Contains more PotassiumPotassium +597.1%
Contains more IronIron +342.9%
Contains more CopperCopper +420.4%
Contains more ZincZinc +214.3%
Contains more PhosphorusPhosphorus +155.6%
Contains less SodiumSodium -98.6%

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% 0.33% 0.6% 0% 8.8% 20% 30% 0% 14% 0% 0.5% 3.8% 5%
Prunes
Prunes
9
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 FolateFolate +25%
Contains more Vitamin CVitamin C +200%
Contains more Vitamin AVitamin A +3800%
Contains more Vitamin EVitamin E +1333.3%
Contains more Vitamin B1Vitamin B1 +45.7%
Contains more Vitamin B2Vitamin B2 +118.8%
Contains more Vitamin B3Vitamin B3 +18.8%
Contains more Vitamin B6Vitamin B6 +236.1%
Contains more Vitamin KVitamin K +29650%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~10.1mg

All nutrients comparison - raw data values

Nutrient Chicken soup Prunes DV% diff.
Vitamin K 0.2µg 59.5µg 49%
Fiber 0g 7.1g 28%
Copper 0.054mg 0.281mg 25%
Carbs 3.53g 63.88g 20%
Potassium 105mg 732mg 18%
Fructose 12.45g 16%
Manganese 0.299mg 13%
Vitamin B6 0.061mg 0.205mg 11%
Calories 36kcal 240kcal 10%
Iron 0.21mg 0.93mg 9%
Magnesium 4mg 41mg 9%
Vitamin B5 0.422mg 8%
Vitamin B2 0.085mg 0.186mg 8%
Phosphorus 27mg 69mg 6%
Sodium 143mg 2mg 6%
Calcium 3mg 43mg 4%
Vitamin A 1µg 39µg 4%
Vitamin E 0.03mg 0.43mg 3%
Selenium 2.2µg 0.3µg 3%
Zinc 0.14mg 0.44mg 3%
Starch 5.11g 2%
Vitamin B3 1.584mg 1.882mg 2%
Fats 1.2g 0.38g 1%
Polyunsaturated fat 0.213g 0.062g 1%
Saturated fat 0.321g 0.088g 1%
Monounsaturated fat 0.582g 0.053g 1%
Cholesterol 3mg 0mg 1%
Protein 2.52g 2.18g 1%
Vitamin B1 0.035mg 0.051mg 1%
Vitamin C 0.2mg 0.6mg 0%
Net carbs 3.53g 56.78g N/A
Sugar 1.58g 38.13g N/A
Folate 5µg 4µg 0%
Choline 9.2mg 10.1mg 0%
Tryptophan 0.025mg 0%
Threonine 0.049mg 0%
Isoleucine 0.041mg 0%
Leucine 0.066mg 0%
Lysine 0.05mg 0%
Methionine 0.016mg 0%
Phenylalanine 0.052mg 0%
Valine 0.056mg 0%
Histidine 0.027mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 4% 92%
Protein: 2.52 g
Fats: 1.2 g
Carbs: 3.53 g
Water: 92.15 g
Other: 0.6 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 +15.6%
Contains more FatsFats +215.8%
Contains more WaterWater +198%
Contains more CarbsCarbs +1709.6%
Contains more OtherOther +340%

Fat Type Comparison

Fat type breakdown side-by-side comparison
29% 52% 19%
Saturated fat: Sat. Fat 0.321 g
Monounsaturated fat: Mono. Fat 0.582 g
Polyunsaturated fat: Poly. Fat 0.213 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 +998.1%
Contains more Poly. FatPolyunsaturated fat +243.5%
Contains less Sat. FatSaturated fat -72.6%

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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. Chicken soup - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172884/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.