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  6. Minestrone vs. Prunes

Minestrone vs. Prunes — In-Depth Nutrition Comparison

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Differences between minestrone and prunes

  • Prunes are higher than minestrone in fiber, copper, potassium, vitamin B2, vitamin B6, vitamin B3, magnesium, iron, and phosphorus.
  • Prunes' daily need coverage for fiber is 27% higher.
  • Minestrone has 127 times more sodium than prunes. While minestrone has 254mg of sodium, prunes have only 2mg.
  • Prunes have a lower glycemic index (29) than minestrone (47).

The food types used in this comparison are Soup, minestrone, canned, prepared with equal volume water and Plums, dried (prunes), uncooked.

Infographic

Minestrone 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 2.1% 4.2% 11% 14% 17% 8.5% 9.9% 33% 20% 0%
Prunes
Prunes
10
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 MagnesiumMagnesium +1266.7%
Contains more CalciumCalcium +207.1%
Contains more PotassiumPotassium +463.1%
Contains more IronIron +144.7%
Contains more CopperCopper +451%
Contains more ZincZinc +41.9%
Contains more PhosphorusPhosphorus +200%
Contains less SodiumSodium -99.2%
Contains more ManganeseManganese +96.7%

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.
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 1.7% 16% 0% 0% 5.5% 4.2% 7.3% 8.4% 9.5% 0% 0% 11% 0%
Prunes
Prunes
9
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 +25.6%
Contains more FolateFolate +275%
Contains more Vitamin CVitamin C +20%
Contains more Vitamin B1Vitamin B1 +131.8%
Contains more Vitamin B2Vitamin B2 +933.3%
Contains more Vitamin B3Vitamin B3 +381.3%
Contains more Vitamin B5Vitamin B5 +201.4%
Contains more Vitamin B6Vitamin B6 +400%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Minestrone Prunes DV% diff.
Vitamin K 59.5µg 50%
Fiber 0.4g 7.1g 27%
Copper 0.051mg 0.281mg 26%
Carbs 4.66g 63.88g 20%
Potassium 130mg 732mg 18%
Fructose 12.45g 16%
Vitamin B6 0.041mg 0.205mg 13%
Vitamin B2 0.018mg 0.186mg 13%
Sodium 254mg 2mg 11%
Calories 34kcal 240kcal 10%
Vitamin B3 0.391mg 1.882mg 9%
Magnesium 3mg 41mg 9%
Iron 0.38mg 0.93mg 7%
Phosphorus 23mg 69mg 7%
Manganese 0.152mg 0.299mg 6%
Vitamin B5 0.14mg 0.422mg 6%
Calcium 14mg 43mg 3%
Polyunsaturated fat 0.46g 0.062g 3%
Vitamin E 0.43mg 3%
Folate 15µg 4µg 3%
Starch 5.11g 2%
Choline 10.1mg 2%
Vitamin B1 0.022mg 0.051mg 2%
Fats 1.04g 0.38g 1%
Monounsaturated fat 0.29g 0.053g 1%
Saturated fat 0.23g 0.088g 1%
Selenium 0.3µg 1%
Protein 1.77g 2.18g 1%
Vitamin A 49µg 39µg 1%
Zinc 0.31mg 0.44mg 1%
Vitamin C 0.5mg 0.6mg 0%
Net carbs 4.26g 56.78g N/A
Cholesterol 1mg 0mg 0%
Sugar 38.13g N/A
Tryptophan 0.013mg 0.025mg 0%
Threonine 0.043mg 0.049mg 0%
Isoleucine 0.054mg 0.041mg 0%
Leucine 0.098mg 0.066mg 0%
Lysine 0.076mg 0.05mg 0%
Methionine 0.018mg 0.016mg 0%
Phenylalanine 0.064mg 0.052mg 0%
Valine 0.074mg 0.056mg 0%
Histidine 0.03mg 0.027mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 5% 91%
Protein: 1.77 g
Fats: 1.04 g
Carbs: 4.66 g
Water: 91.33 g
Other: 1.2 g
Prunes
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 FatsFats +173.7%
Contains more WaterWater +195.4%
Contains more ProteinProtein +23.2%
Contains more CarbsCarbs +1270.8%
Contains more OtherOther +120%

Fat Type Comparison

Fat type breakdown side-by-side comparison
23% 30% 47%
Saturated fat: Sat. Fat 0.23 g
Monounsaturated fat: Mono. Fat 0.29 g
Polyunsaturated fat: Poly. Fat 0.46 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 +447.2%
Contains more Poly. FatPolyunsaturated fat +641.9%
Contains less Sat. FatSaturated fat -61.7%

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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. Minestrone - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172913/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.