Egg white vs. Prunes — In-Depth Nutrition Comparison
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A recap on differences between egg whites and prunes
- Egg whites have more selenium and vitamin B2; however, prunes are higher in vitamin K, copper, fiber, potassium, vitamin A, vitamin B6, manganese, and vitamin B3.
- Prunes cover your daily vitamin K needs 50% more than egg whites.
- Prunes contain 67 times less selenium than egg whites. Egg whites contain 20µg of selenium, while prunes contain 0.3µg.
- The glycemic index of prunes is higher.
Food varieties used in this article are Egg, white, raw, fresh 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 SeleniumSelenium | +6566.7% |
| Contains more MagnesiumMagnesium | +272.7% |
| Contains more CalciumCalcium | +514.3% |
| Contains more PotassiumPotassium | +349.1% |
| Contains more IronIron | +1062.5% |
| Contains more CopperCopper | +1121.7% |
| Contains more ZincZinc | +1366.7% |
| Contains more PhosphorusPhosphorus | +360% |
| Contains less SodiumSodium | -98.8% |
| Contains more ManganeseManganese | +2618.2% |
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 B2Vitamin B2 | +136% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +1175% |
| Contains more Vitamin B3Vitamin B3 | +1692.4% |
| Contains more Vitamin B5Vitamin B5 | +122.1% |
| Contains more Vitamin B6Vitamin B6 | +4000% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more CholineCholine | +818.2% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 0µg | 59.5µg | 50% |
| Selenium | 20µg | 0.3µg | 36% |
| Copper | 0.023mg | 0.281mg | 29% |
| Fiber | 0g | 7.1g | 28% |
| Carbs | 0.73g | 63.88g | 21% |
| Vitamin B2 | 0.439mg | 0.186mg | 19% |
| Protein | 10.9g | 2.18g | 17% |
| Potassium | 163mg | 732mg | 17% |
| Fructose | 0.07g | 12.45g | 15% |
| Vitamin B6 | 0.005mg | 0.205mg | 15% |
| Manganese | 0.011mg | 0.299mg | 13% |
| Vitamin B3 | 0.105mg | 1.882mg | 11% |
| Iron | 0.08mg | 0.93mg | 11% |
| Calories | 52kcal | 240kcal | 9% |
| Phosphorus | 15mg | 69mg | 8% |
| Magnesium | 11mg | 41mg | 7% |
| Sodium | 166mg | 2mg | 7% |
| Vitamin B5 | 0.19mg | 0.422mg | 5% |
| Vitamin B1 | 0.004mg | 0.051mg | 4% |
| Vitamin B12 | 0.09µg | 0µg | 4% |
| Vitamin A | 0µg | 39µg | 4% |
| Zinc | 0.03mg | 0.44mg | 4% |
| Calcium | 7mg | 43mg | 4% |
| Vitamin E | 0mg | 0.43mg | 3% |
| Choline | 1.1mg | 10.1mg | 2% |
| Starch | 5.11g | 2% | |
| Vitamin C | 0mg | 0.6mg | 1% |
| Fats | 0.17g | 0.38g | 0% |
| Net carbs | 0.73g | 56.78g | N/A |
| Sugar | 0.71g | 38.13g | N/A |
| Folate | 4µg | 4µg | 0% |
| Saturated fat | 0g | 0.088g | 0% |
| Monounsaturated fat | 0g | 0.053g | 0% |
| Polyunsaturated fat | 0g | 0.062g | 0% |
| Tryptophan | 0.125mg | 0.025mg | 0% |
| Threonine | 0.449mg | 0.049mg | 0% |
| Isoleucine | 0.661mg | 0.041mg | 0% |
| Leucine | 1.016mg | 0.066mg | 0% |
| Lysine | 0.806mg | 0.05mg | 0% |
| Methionine | 0.399mg | 0.016mg | 0% |
| Phenylalanine | 0.686mg | 0.052mg | 0% |
| Valine | 0.809mg | 0.056mg | 0% |
| Histidine | 0.29mg | 0.027mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +400% |
| Contains more WaterWater | +183.2% |
| Contains more FatsFats | +123.5% |
| Contains more CarbsCarbs | +8650.7% |
| Contains more OtherOther | +319% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
| Contains more LactoseLactose | +∞% |
| Contains more MaltoseMaltose | +16.7% |
| Contains more GalactoseGalactose | +∞% |
| Contains more StarchStarch | +∞% |
| Contains more SucroseSucrose | +114.3% |
| Contains more GlucoseGlucose | +7388.2% |
| Contains more FructoseFructose | +17685.7% |
