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  6. Goat cheese vs. Prunes

Goat cheese vs. Prunes — In-Depth Nutrition Comparison

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How are goat cheese and prunes different?

  • Goat cheese is richer in phosphorus, vitamin B2, copper, and calcium, while prunes are higher in vitamin K, fiber, and potassium.
  • Goat cheese covers your daily need for saturated fat, 103% more than prunes.
  • Prunes have a higher glycemic index (29) than goat cheese (0).

Cheese, goat, semisoft type and Plums, dried (prunes), uncooked types were used in this article.

Infographic

Goat cheese 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 21% 89% 14% 61% 188% 18% 161% 54% 12% 21%
Prunes
Prunes
4
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 +593%
Contains more IronIron +74.2%
Contains more CopperCopper +100.7%
Contains more ZincZinc +50%
Contains more PhosphorusPhosphorus +443.5%
Contains more SeleniumSelenium +1166.7%
Contains more MagnesiumMagnesium +41.4%
Contains more PotassiumPotassium +363.3%
Contains less SodiumSodium -99.5%
Contains more ManganeseManganese +221.5%

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 0% 136% 5.2% 7.5% 18% 156% 22% 11% 14% 28% 6.3% 1.5% 8.4%
Prunes
Prunes
7
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 AVitamin A +943.6%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +41.2%
Contains more Vitamin B2Vitamin B2 +263.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +52.5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +65.4%
Contains more Vitamin B3Vitamin B3 +63.9%
Contains more Vitamin B5Vitamin B5 +122.1%
Contains more Vitamin B6Vitamin B6 +241.7%
Contains more Vitamin KVitamin K +2280%
Contains more FolateFolate +100%

All nutrients comparison - raw data values

Nutrient Goat cheese Prunes DV% diff.
Saturated fat 20.639g 0.088g 93%
Vitamin K 2.5µg 59.5µg 48%
Fats 29.84g 0.38g 45%
Phosphorus 375mg 69mg 44%
Vitamin A 407µg 39µg 41%
Protein 21.58g 2.18g 39%
Vitamin B2 0.676mg 0.186mg 38%
Copper 0.564mg 0.281mg 31%
Fiber 0g 7.1g 28%
Cholesterol 79mg 0mg 26%
Calcium 298mg 43mg 26%
Carbs 0.12g 63.88g 21%
Sodium 415mg 2mg 18%
Potassium 158mg 732mg 17%
Monounsaturated fat 6.808g 0.053g 17%
Fructose 12.45g 16%
Vitamin B6 0.06mg 0.205mg 11%
Iron 1.62mg 0.93mg 9%
Manganese 0.093mg 0.299mg 9%
Vitamin B12 0.22µg 0µg 9%
Calories 364kcal 240kcal 6%
Selenium 3.8µg 0.3µg 6%
Vitamin B5 0.19mg 0.422mg 5%
Vitamin B3 1.148mg 1.882mg 5%
Polyunsaturated fat 0.709g 0.062g 4%
Vitamin D 22IU 0IU 3%
Magnesium 29mg 41mg 3%
Vitamin D 0.5µg 0µg 3%
Zinc 0.66mg 0.44mg 2%
Vitamin B1 0.072mg 0.051mg 2%
Starch 5.11g 2%
Folate 2µg 4µg 1%
Choline 15.4mg 10.1mg 1%
Vitamin E 0.26mg 0.43mg 1%
Vitamin C 0mg 0.6mg 1%
Net carbs 0.12g 56.78g N/A
Sugar 0.12g 38.13g N/A
Tryptophan 0.227mg 0.025mg 0%
Threonine 0.805mg 0.049mg 0%
Isoleucine 0.893mg 0.041mg 0%
Leucine 1.861mg 0.066mg 0%
Lysine 1.549mg 0.05mg 0%
Methionine 0.575mg 0.016mg 0%
Phenylalanine 0.859mg 0.052mg 0%
Valine 1.485mg 0.056mg 0%
Histidine 0.589mg 0.027mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
22% 30% 46% 3%
Protein: 21.58 g
Fats: 29.84 g
Carbs: 0.12 g
Water: 45.52 g
Other: 2.94 g
Prunes
Prunes
1
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 +889.9%
Contains more FatsFats +7752.6%
Contains more WaterWater +47.2%
Contains more OtherOther +11.4%
Contains more CarbsCarbs +53133.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
73% 24% 3%
Saturated fat: Sat. Fat 20.639 g
Monounsaturated fat: Mono. Fat 6.808 g
Polyunsaturated fat: Poly. Fat 0.709 g
Prunes
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 +12745.3%
Contains more Poly. FatPolyunsaturated fat +1043.5%
Contains less Sat. FatSaturated fat -99.6%

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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. Goat cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173433/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.