Cornmeal vs. Prunes — In-Depth Nutrition Comparison
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Summary of differences between cornmeal and prunes
- Cornmeal has more folate, iron, vitamin B1, vitamin B3, selenium, and vitamin B2, while prunes have more vitamin K, copper, potassium, and fiber.
- Cornmeal covers your daily need for folate, 51% more than prunes.
- Cornmeal contains 35 times more selenium than prunes. While cornmeal contains 10.5µg of selenium, prunes contain only 0.3µg.
- Prunes have a lower glycemic index. The glycemic index of prunes is 29, while the glycemic index of cornmeal is 68.
These are the specific foods used in this comparison Cornmeal, degermed, enriched, yellow 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 IronIron | +368.8% |
| Contains more ZincZinc | +50% |
| Contains more PhosphorusPhosphorus | +43.5% |
| Contains more SeleniumSelenium | +3400% |
| Contains more MagnesiumMagnesium | +28.1% |
| Contains more CalciumCalcium | +1333.3% |
| Contains more PotassiumPotassium | +415.5% |
| Contains more CopperCopper | +269.7% |
| Contains less SodiumSodium | -71.4% |
| Contains more ManganeseManganese | +71.8% |
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 B1Vitamin B1 | +980.4% |
| Contains more Vitamin B2Vitamin B2 | +105.4% |
| Contains more Vitamin B3Vitamin B3 | +164% |
| Contains more FolateFolate | +5125% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +254.5% |
| Contains more Vitamin EVitamin E | +258.3% |
| Contains more Vitamin B5Vitamin B5 | +75.8% |
| Contains more Vitamin B6Vitamin B6 | +12.6% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more CholineCholine | +17.4% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +226.1% |
| Contains more FatsFats | +360.5% |
| Contains more CarbsCarbs | +24.4% |
| Contains more WaterWater | +176.6% |
| Contains more OtherOther | +417.6% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +635.8% |
| Contains more Poly. FatPolyunsaturated fat | +1235.5% |
| Contains less Sat. FatSaturated fat | -60% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
| Contains more StarchStarch | +1334.4% |
| Contains more SucroseSucrose | +353.3% |
| Contains more MaltoseMaltose | +216.7% |
| Contains more GlucoseGlucose | +4446.4% |
| Contains more FructoseFructose | +7223.5% |
~equal in
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~equal in
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Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in Sugar |
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| Lower in price |
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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Folate | 209µg | 4µg | 51% |
| Vitamin K | 0µg | 59.5µg | 50% |
| Iron | 4.36mg | 0.93mg | 43% |
| Vitamin B1 | 0.551mg | 0.051mg | 42% |
| Starch | 73.3g | 5.11g | 28% |
| Copper | 0.076mg | 0.281mg | 23% |
| Vitamin B3 | 4.968mg | 1.882mg | 19% |
| Selenium | 10.5µg | 0.3µg | 19% |
| Potassium | 142mg | 732mg | 17% |
| Vitamin B2 | 0.382mg | 0.186mg | 15% |
| Fructose | 0.17g | 12.45g | 15% |
| Fiber | 3.9g | 7.1g | 13% |
| Protein | 7.11g | 2.18g | 10% |
| Calories | 370kcal | 240kcal | 7% |
| Polyunsaturated fat | 0.828g | 0.062g | 5% |
| Manganese | 0.174mg | 0.299mg | 5% |
| Carbs | 79.45g | 63.88g | 5% |
| Calcium | 3mg | 43mg | 4% |
| Phosphorus | 99mg | 69mg | 4% |
| Vitamin B5 | 0.24mg | 0.422mg | 4% |
| Vitamin A | 11µg | 39µg | 3% |
| Vitamin E | 0.12mg | 0.43mg | 2% |
| Magnesium | 32mg | 41mg | 2% |
| Zinc | 0.66mg | 0.44mg | 2% |
| Vitamin B6 | 0.182mg | 0.205mg | 2% |
| Fats | 1.75g | 0.38g | 2% |
| Monounsaturated fat | 0.39g | 0.053g | 1% |
| Saturated fat | 0.22g | 0.088g | 1% |
| Vitamin C | 0mg | 0.6mg | 1% |
| Net carbs | 75.55g | 56.78g | N/A |
| Sugar | 1.61g | 38.13g | N/A |
| Sodium | 7mg | 2mg | 0% |
| Choline | 8.6mg | 10.1mg | 0% |
| Tryptophan | 0.038mg | 0.025mg | 0% |
| Threonine | 0.172mg | 0.049mg | 0% |
| Isoleucine | 0.242mg | 0.041mg | 0% |
| Leucine | 1.006mg | 0.066mg | 0% |
| Lysine | 0.105mg | 0.05mg | 0% |
| Methionine | 0.162mg | 0.016mg | 0% |
| Phenylalanine | 0.366mg | 0.052mg | 0% |
| Valine | 0.337mg | 0.056mg | 0% |
| Histidine | 0.172mg | 0.027mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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Vitamins & Minerals Daily Need Coverage Score
The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
42%
26%
Minerals Daily Need Coverage Score
37%
32%
Comparison summary
Which food contains less Sodium?
Prunes contains less Sodium (difference - 5mg)
Which food is lower in Saturated fat?
Prunes is lower in Saturated fat (difference - 0.132g)
Which food is lower in glycemic index?
Prunes is lower in glycemic index (difference - 39)
Which food is lower in Sugar?
Cornmeal is lower in Sugar (difference - 36.52g)
Which food is cheaper?
Cornmeal is cheaper (difference - $0.6)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
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It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.