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Dulce de Leche vs. Prunes — In-Depth Nutrition Comparison

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What are the main differences between dulce de Leche and prunes?

  • Dulce de Leche is richer in calcium, phosphorus, vitamin B2, choline, and vitamin B12, yet prunes are richer in vitamin K, copper, fiber, and vitamin B6.
  • Prunes' daily need coverage for vitamin K is 48% higher.
  • Prunes contain less saturated fat.
  • Prunes have a lower glycemic index than dulce de Leche.

We used Dulce de Leche and Plums, dried (prunes), uncooked types in this comparison.

Infographic

Dulce de Leche 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 16% 75% 31% 6.4% 1.3% 22% 83% 17% 0.26% 15%
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 CalciumCalcium +483.7%
Contains more ZincZinc +79.5%
Contains more PhosphorusPhosphorus +179.7%
Contains more SeleniumSelenium +800%
Contains more MagnesiumMagnesium +86.4%
Contains more PotassiumPotassium +109.1%
Contains more IronIron +447.1%
Contains more CopperCopper +6925%
Contains less SodiumSodium -98.4%
Contains more ManganeseManganese +14850%

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 8.7% 25% 4% 3% 4% 93% 3.9% 50% 3.7% 39% 3.3% 8.3% 49%
Prunes
5
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 +333.3%
Contains more Vitamin AVitamin A +89.7%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +117.7%
Contains more Vitamin B5Vitamin B5 +97.9%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +175%
Contains more CholineCholine +782.2%
Contains more Vitamin EVitamin E +115%
Contains more Vitamin B1Vitamin B1 +218.8%
Contains more Vitamin B3Vitamin B3 +796.2%
Contains more Vitamin B6Vitamin B6 +1181.3%
Contains more Vitamin KVitamin K +4476.9%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
7% 7% 55% 29% 2%
Protein: 6.84 g
Fats: 7.35 g
Carbs: 55.35 g
Water: 28.71 g
Other: 1.75 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 +213.8%
Contains more FatsFats +1834.2%
Contains more CarbsCarbs +15.4%
Contains more OtherOther +50.9%
~equal in Water ~30.92g

Fat Type Comparison

Fat type breakdown side-by-side comparison
64% 30% 5%
Saturated fat: Sat. Fat 4.534 g
Monounsaturated fat: Mono. Fat 2.143 g
Polyunsaturated fat: Poly. Fat 0.375 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 +3943.4%
Contains more Poly. FatPolyunsaturated fat +504.8%
Contains less Sat. FatSaturated fat -98.1%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
84% 3% 10% 2%
Starch: 0 g
Sucrose: 41.77 g
Glucose: 1.7 g
Fructose: 0.32 g
Lactose: 4.92 g
Maltose: 0 g
Galactose: 1.03 g
Prunes
4
12% 59% 29%
Starch: 5.11 g
Sucrose: 0.15 g
Glucose: 25.46 g
Fructose: 12.45 g
Lactose: 0 g
Maltose: 0.06 g
Galactose: 0 g
Contains more SucroseSucrose +27746.7%
Contains more LactoseLactose +∞%
Contains more GalactoseGalactose +∞%
Contains more StarchStarch +∞%
Contains more GlucoseGlucose +1397.6%
Contains more FructoseFructose +3790.6%
Contains more MaltoseMaltose +∞%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Dulce de Leche Prunes
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Dulce de Leche Prunes DV% diff.
Vitamin K 1.3µg 59.5µg 49%
Copper 0.004mg 0.281mg 31%
Fiber 0g 7.1g 28%
Calcium 251mg 43mg 21%
Saturated fat 4.534g 0.088g 20%
Phosphorus 193mg 69mg 18%
Vitamin B2 0.405mg 0.186mg 17%
Fructose 0.32g 12.45g 15%
Vitamin B6 0.016mg 0.205mg 15%
Choline 89.1mg 10.1mg 14%
Vitamin B12 0.31µg 0µg 13%
Manganese 0.002mg 0.299mg 13%
Fats 7.35g 0.38g 11%
Potassium 350mg 732mg 11%
Vitamin B3 0.21mg 1.882mg 10%
Iron 0.17mg 0.93mg 10%
Cholesterol 29mg 0mg 10%
Protein 6.84g 2.18g 9%
Vitamin B5 0.835mg 0.422mg 8%
Sodium 129mg 2mg 6%
Magnesium 22mg 41mg 5%
Monounsaturated fat 2.143g 0.053g 5%
Calories 315kcal 240kcal 4%
Selenium 2.7µg 0.3µg 4%
Vitamin A 74µg 39µg 4%
Carbs 55.35g 63.88g 3%
Zinc 0.79mg 0.44mg 3%
Vitamin B1 0.016mg 0.051mg 3%
Starch 5.11g 2%
Vitamin E 0.2mg 0.43mg 2%
Vitamin C 2.6mg 0.6mg 2%
Polyunsaturated fat 0.375g 0.062g 2%
Folate 11µg 4µg 2%
Vitamin D 6IU 0IU 1%
Vitamin D 0.2µg 0µg 1%
Net carbs 55.35g 56.78g N/A
Sugar 49.74g 38.13g N/A
Trans fat 0.364g N/A
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%
Omega-3 - EPA 0.004g 0g N/A
Omega-3 - ALA 0.05g N/A
Omega-3 - DPA 0.009g 0g N/A
Omega-3 - Eicosatrienoic acid 0.001g N/A
Omega-6 - Gamma-linoleic acid 0.002g 0g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.005g N/A
Omega-6 - Eicosadienoic acid 0.001g 0g N/A
Omega-6 - Linoleic acid 0.131g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Dulce de Leche Prunes
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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
23%
Dulce de Leche
26%
Prunes
Minerals Daily Need Coverage Score
27%
Dulce de Leche
32%
Prunes

Comparison summary

Which food is lower in Cholesterol?
Prunes
Prunes is lower in Cholesterol (difference - 29mg)
Which food is lower in Sugar?
Prunes
Prunes is lower in Sugar (difference - 11.61g)
Which food contains less Sodium?
Prunes
Prunes contains less Sodium (difference - 127mg)
Which food is lower in Saturated fat?
Prunes
Prunes is lower in Saturated fat (difference - 4.446g)
Which food is lower in glycemic index?
Prunes
Prunes is lower in glycemic index (difference - 13)
Which food is cheaper?
Prunes
Prunes is cheaper (difference - $1)
Which food is richer in minerals?
?
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.

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. Dulce de Leche - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173461/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.