English muffin vs. Prunes — In-Depth Nutrition Comparison

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Significant differences between English muffins and prunes

English muffins have more vitamin B1, phosphorus, and folate; however, prunes are richer in potassium, fiber, copper, vitamin A, and vitamin B6.
English muffins cover your daily sodium needs 20% more than prunes.
Prunes have 9 times less folate than English muffins. English muffins have 37µg of folate, while prunes have 4µg.
Prunes contain less sodium.
English muffins have a higher glycemic index. The glycemic index of English muffins is 77, while the glycemic index of prunes is 29.

Specific food types used in this comparison are English muffins, plain, unenriched, without calcium propionate (includes sourdough) 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.

English muffin

Prunes

Contains more CalciumCalcium	+20.9%
Contains more ZincZinc	+59.1%
Contains more PhosphorusPhosphorus	+92.8%
Contains more ManganeseManganese	+19.4%

Contains more MagnesiumMagnesium	+95.2%
Contains more PotassiumPotassium	+458.8%
Contains more CopperCopper	+117.8%
Contains less SodiumSodium	-99.6%

~equal in Iron ~0.93mg

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.

English muffin

Prunes

Contains more Vitamin B1Vitamin B1	+254.9%
Contains more Vitamin B12Vitamin B12	+∞%
Contains more FolateFolate	+825%

Contains more Vitamin CVitamin C	+500%
Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin B2Vitamin B2	+20.8%
Contains more Vitamin B3Vitamin B3	+20.2%
Contains more Vitamin B6Vitamin B6	+376.7%

~equal in Vitamin D ~0µg

~equal in Vitamin B5 ~0.422mg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin K		59.5µg	50%
Sodium	464mg	2mg	20%
Potassium	131mg	732mg	18%
Fiber	2.7g	7.1g	18%
Copper	0.129mg	0.281mg	17%
Fructose		12.45g	16%
Vitamin B6	0.043mg	0.205mg	12%
Protein	7.7g	2.18g	11%
Vitamin B1	0.181mg	0.051mg	11%
Phosphorus	133mg	69mg	9%
Folate	37µg	4µg	8%
Polyunsaturated fat	0.888g	0.062g	6%
Carbs	46g	63.88g	6%
Magnesium	21mg	41mg	5%
Vitamin A	0µg	39µg	4%
Vitamin E		0.43mg	3%
Manganese	0.357mg	0.299mg	3%
Starch		5.11g	2%
Zinc	0.7mg	0.44mg	2%
Fats	1.8g	0.38g	2%
Vitamin B2	0.154mg	0.186mg	2%
Vitamin B3	1.566mg	1.882mg	2%
Choline		10.1mg	2%
Vitamin B12	0.04µg	0µg	2%
Monounsaturated fat	0.302g	0.053g	1%
Saturated fat	0.259g	0.088g	1%
Iron	0.89mg	0.93mg	1%
Vitamin C	0.1mg	0.6mg	1%
Selenium		0.3µg	1%
Calcium	52mg	43mg	1%
Calories	235kcal	240kcal	0%
Net carbs	43.3g	56.78g	N/A
Sugar		38.13g	N/A
Vitamin B5	0.446mg	0.422mg	0%
Tryptophan	0.092mg	0.025mg	0%
Threonine	0.242mg	0.049mg	0%
Isoleucine	0.315mg	0.041mg	0%
Leucine	0.553mg	0.066mg	0%
Lysine	0.241mg	0.05mg	0%
Methionine	0.139mg	0.016mg	0%
Phenylalanine	0.379mg	0.052mg	0%
Valine	0.353mg	0.056mg	0%
Histidine	0.17mg	0.027mg	0%