Crackers vs. Prunes — In-Depth Nutrition Comparison
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Significant differences between crackers and prunes
- Crackers have more iron, vitamin B1, phosphorus, folate, and vitamin B2; however, prunes are richer in copper, fiber, and potassium.
- Crackers cover your daily iron needs 39% more than prunes.
- Prunes have 363 times less sodium than crackers. Crackers have 726mg of sodium, while prunes have 2mg.
- Crackers have a higher glycemic index. The glycemic index of crackers is 63, while the glycemic index of prunes is 29.
Specific food types used in this comparison are Crackers, standard snack-type, regular 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 | +179.1% |
| Contains more IronIron | +333.3% |
| Contains more ZincZinc | +11.4% |
| Contains more PhosphorusPhosphorus | +259.4% |
| Contains more ManganeseManganese | +64.2% |
| Contains more SeleniumSelenium | +2133.3% |
| Contains more MagnesiumMagnesium | +127.8% |
| Contains more PotassiumPotassium | +520.3% |
| Contains more CopperCopper | +170.2% |
| Contains less SodiumSodium | -99.7% |
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 EVitamin E | +604.7% |
| Contains more Vitamin B1Vitamin B1 | +715.7% |
| Contains more Vitamin B2Vitamin B2 | +145.2% |
| Contains more Vitamin B3Vitamin B3 | +131.2% |
| Contains more Vitamin KVitamin K | +16.5% |
| Contains more FolateFolate | +2200% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B6Vitamin B6 | +225.4% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Polyunsaturated fat | 13.137g | 0.062g | 87% |
| Fats | 26.43g | 0.38g | 40% |
| Iron | 4.03mg | 0.93mg | 39% |
| Sodium | 726mg | 2mg | 31% |
| Vitamin B1 | 0.416mg | 0.051mg | 30% |
| Phosphorus | 248mg | 69mg | 26% |
| Saturated fat | 5.562g | 0.088g | 25% |
| Folate | 92µg | 4µg | 22% |
| Vitamin B2 | 0.456mg | 0.186mg | 21% |
| Copper | 0.104mg | 0.281mg | 20% |
| Fiber | 2.3g | 7.1g | 19% |
| Starch | 49.69g | 5.11g | 18% |
| Potassium | 118mg | 732mg | 18% |
| Vitamin E | 3.03mg | 0.43mg | 17% |
| Monounsaturated fat | 6.553g | 0.053g | 16% |
| Fructose | 0.29g | 12.45g | 15% |
| Vitamin B3 | 4.352mg | 1.882mg | 15% |
| Calories | 510kcal | 240kcal | 14% |
| Selenium | 6.7µg | 0.3µg | 12% |
| Vitamin B6 | 0.063mg | 0.205mg | 11% |
| Protein | 6.64g | 2.18g | 9% |
| Manganese | 0.491mg | 0.299mg | 8% |
| Vitamin K | 69.3µg | 59.5µg | 8% |
| Calcium | 120mg | 43mg | 8% |
| Magnesium | 18mg | 41mg | 5% |
| Vitamin A | 0µg | 39µg | 4% |
| Vitamin C | 0mg | 0.6mg | 1% |
| Carbs | 61.3g | 63.88g | 1% |
| Net carbs | 59g | 56.78g | N/A |
| Sugar | 8.18g | 38.13g | N/A |
| Zinc | 0.49mg | 0.44mg | 0% |
| Vitamin B5 | 0.417mg | 0.422mg | 0% |
| Trans fat | 1.076g | N/A | |
| Choline | 9.6mg | 10.1mg | 0% |
| Tryptophan | 0.084mg | 0.025mg | 0% |
| Threonine | 0.193mg | 0.049mg | 0% |
| Isoleucine | 0.246mg | 0.041mg | 0% |
| Leucine | 0.471mg | 0.066mg | 0% |
| Lysine | 0.103mg | 0.05mg | 0% |
| Methionine | 0.112mg | 0.016mg | 0% |
| Phenylalanine | 0.331mg | 0.052mg | 0% |
| Valine | 0.294mg | 0.056mg | 0% |
| Histidine | 0.145mg | 0.027mg | 0% |
| Omega-3 - ALA | 1.485g | N/A | |
| Omega-6 - Gamma-linoleic acid | 0.062g | 0g | N/A |
| Omega-6 - Eicosadienoic acid | 0.009g | 0g | N/A |
| Omega-6 - Linoleic acid | 11.48g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +204.6% |
| Contains more FatsFats | +6855.3% |
| Contains more WaterWater | +884.7% |
~equal in
Carbs
~63.88g
~equal in
Other
~2.64g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +12264.2% |
| Contains more Poly. FatPolyunsaturated fat | +21088.7% |
| Contains less Sat. FatSaturated fat | -98.4% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
| Contains more StarchStarch | +872.4% |
| Contains more SucroseSucrose | +4533.3% |
| Contains more MaltoseMaltose | +700% |
| Contains more GlucoseGlucose | +5317% |
| Contains more FructoseFructose | +4193.1% |
~equal in
Lactose
~0g
~equal in
Galactose
~0g
