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Macaroon vs. Prunes — In-Depth Nutrition Comparison

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Significant differences between macaroon and prunes

  • Macaroon has more selenium; however, prunes are richer in vitamin K, potassium, vitamin A, vitamin B3, vitamin B2, vitamin B6, and fiber.
  • Macaroon covers your daily saturated fat needs 100% more than prunes.
  • Prunes have 121 times less sodium than macaroon. Macaroon has 241mg of sodium, while prunes have 2mg.
  • Prunes contain less saturated fat.

Specific food types used in this comparison are Cookies, coconut macaroon and Plums, dried (prunes), uncooked.

Infographic

Macaroon vs Prunes infographic
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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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 21% 1.5% 11% 31% 90% 20% 29% 31% 0% 37%
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 ZincZinc +65.9%
Contains more SeleniumSelenium +2166.7%
Contains more MagnesiumMagnesium +41.4%
Contains more CalciumCalcium +760%
Contains more PotassiumPotassium +495.1%
Contains more IronIron +13.4%
Contains less SodiumSodium -99.2%
~equal in Copper ~0.281mg
~equal in Phosphorus ~69mg

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% 0% 3.8% 0% 5% 14% 4.1% 0% 22% 0% 2.8% 2.3% 5%
Prunes
11
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 CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +126.3%
Contains more Vitamin B1Vitamin B1 +155%
Contains more Vitamin B2Vitamin B2 +210%
Contains more Vitamin B3Vitamin B3 +755.5%
Contains more Vitamin B6Vitamin B6 +113.5%
Contains more Vitamin KVitamin K +5309.1%
Contains more FolateFolate +33.3%
Contains more CholineCholine +11%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Macaroon Prunes DV% diff.
Saturated fat 20.099g 0.088g 91%
Vitamin K 1.1µg 59.5µg 49%
Fats 22.55g 0.38g 34%
Potassium 123mg 732mg 18%
Fructose 12.45g 16%
Manganese 0.299mg 13%
Selenium 6.8µg 0.3µg 12%
Calories 460kcal 240kcal 11%
Vitamin B3 0.22mg 1.882mg 10%
Sodium 241mg 2mg 10%
Vitamin B2 0.06mg 0.186mg 10%
Vitamin B6 0.096mg 0.205mg 8%
Fiber 5.1g 7.1g 8%
Vitamin B5 0.422mg 8%
Polyunsaturated fat 0.81g 0.062g 5%
Monounsaturated fat 1.61g 0.053g 4%
Calcium 5mg 43mg 4%
Vitamin A 0µg 39µg 4%
Zinc 0.73mg 0.44mg 3%
Vitamin B1 0.02mg 0.051mg 3%
Magnesium 29mg 41mg 3%
Vitamin E 0.19mg 0.43mg 2%
Protein 3.02g 2.18g 2%
Starch 5.11g 2%
Carbs 61.22g 63.88g 1%
Copper 0.269mg 0.281mg 1%
Vitamin C 0mg 0.6mg 1%
Iron 0.82mg 0.93mg 1%
Net carbs 56.12g 56.78g N/A
Sugar 45.16g 38.13g N/A
Phosphorus 68mg 69mg 0%
Folate 3µg 4µg 0%
Choline 9.1mg 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% 23% 61% 12% 2%
Protein: 3.02 g
Fats: 22.55 g
Carbs: 61.22 g
Water: 11.5 g
Other: 1.71 g
Prunes
3
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 +38.5%
Contains more FatsFats +5834.2%
Contains more WaterWater +168.9%
Contains more OtherOther +54.4%
~equal in Carbs ~63.88g

Fat Type Comparison

Fat type breakdown side-by-side comparison
89% 7% 4%
Saturated fat: Sat. Fat 20.099 g
Monounsaturated fat: Mono. Fat 1.61 g
Polyunsaturated fat: Poly. Fat 0.81 g
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 +2937.7%
Contains more Poly. FatPolyunsaturated fat +1206.5%
Contains less Sat. FatSaturated fat -99.6%

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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. Macaroon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171847/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.