Oatmeal vs. Prunes — In-Depth Nutrition Comparison
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The main differences between oatmeal and prunes
- Oatmeal has more iron, vitamin B1, manganese, folate, selenium, and vitamin B3; however, prunes have more vitamin K, copper, fiber, and potassium.
- Daily need coverage for iron for oatmeal is 63% higher.
- Prunes have 17 times less selenium than oatmeal. Oatmeal has 5µg of selenium, while prunes have 0.3µg.
- Oatmeal has a higher glycemic index than prunes.
Food types used in this article are Cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved) 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 CalciumCalcium | +86% |
| Contains more IronIron | +540.9% |
| Contains more ZincZinc | +40.9% |
| Contains more PhosphorusPhosphorus | +11.6% |
| Contains more ManganeseManganese | +86.6% |
| Contains more SeleniumSelenium | +1566.7% |
| Contains more MagnesiumMagnesium | +57.7% |
| Contains more PotassiumPotassium | +1100% |
| Contains more CopperCopper | +325.8% |
| Contains less SodiumSodium | -95.9% |
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 AVitamin A | +233.3% |
| Contains more Vitamin B1Vitamin B1 | +409.8% |
| Contains more Vitamin B2Vitamin B2 | +15.6% |
| Contains more Vitamin B3Vitamin B3 | +60.7% |
| Contains more Vitamin B6Vitamin B6 | +41.5% |
| Contains more FolateFolate | +1000% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin EVitamin E | +514.3% |
| Contains more Vitamin B5Vitamin B5 | +33.1% |
| Contains more Vitamin KVitamin K | +14775% |
| Contains more CholineCholine | +114.9% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Iron | 5.96mg | 0.93mg | 63% |
| Vitamin K | 0.4µg | 59.5µg | 49% |
| Copper | 0.066mg | 0.281mg | 24% |
| Fiber | 1.7g | 7.1g | 22% |
| Potassium | 61mg | 732mg | 20% |
| Vitamin B1 | 0.26mg | 0.051mg | 17% |
| Carbs | 11.67g | 63.88g | 17% |
| Fructose | 0g | 12.45g | 16% |
| Manganese | 0.558mg | 0.299mg | 11% |
| Vitamin A | 130µg | 39µg | 10% |
| Folate | 44µg | 4µg | 10% |
| Calories | 68kcal | 240kcal | 9% |
| Selenium | 5µg | 0.3µg | 9% |
| Vitamin B3 | 3.025mg | 1.882mg | 7% |
| Vitamin B6 | 0.29mg | 0.205mg | 7% |
| Magnesium | 26mg | 41mg | 4% |
| Calcium | 80mg | 43mg | 4% |
| Sodium | 49mg | 2mg | 2% |
| Starch | 10.37g | 5.11g | 2% |
| Vitamin E | 0.07mg | 0.43mg | 2% |
| Zinc | 0.62mg | 0.44mg | 2% |
| Polyunsaturated fat | 0.426g | 0.062g | 2% |
| Vitamin B2 | 0.215mg | 0.186mg | 2% |
| Vitamin B5 | 0.317mg | 0.422mg | 2% |
| Fats | 1.36g | 0.38g | 2% |
| Monounsaturated fat | 0.391g | 0.053g | 1% |
| Saturated fat | 0.226g | 0.088g | 1% |
| Phosphorus | 77mg | 69mg | 1% |
| Choline | 4.7mg | 10.1mg | 1% |
| Vitamin C | 0mg | 0.6mg | 1% |
| Protein | 2.37g | 2.18g | 0% |
| Net carbs | 9.97g | 56.78g | N/A |
| Sugar | 0.46g | 38.13g | N/A |
| Trans fat | 0.003g | N/A | |
| Tryptophan | 0.04mg | 0.025mg | 0% |
| Threonine | 0.083mg | 0.049mg | 0% |
| Isoleucine | 0.105mg | 0.041mg | 0% |
| Leucine | 0.2mg | 0.066mg | 0% |
| Lysine | 0.135mg | 0.05mg | 0% |
| Methionine | 0.04mg | 0.016mg | 0% |
| Phenylalanine | 0.13mg | 0.052mg | 0% |
| Valine | 0.151mg | 0.056mg | 0% |
| Histidine | 0.057mg | 0.027mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +257.9% |
| Contains more WaterWater | +171.8% |
| Contains more CarbsCarbs | +447.4% |
| Contains more OtherOther | +363.2% |
~equal in
Protein
~2.18g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +637.7% |
| Contains more Poly. FatPolyunsaturated fat | +587.1% |
| Contains less Sat. FatSaturated fat | -61.1% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
| Contains more StarchStarch | +102.9% |
| Contains more SucroseSucrose | +93.3% |
| Contains more GalactoseGalactose | +∞% |
| Contains more GlucoseGlucose | +∞% |
| Contains more FructoseFructose | +∞% |
| Contains more MaltoseMaltose | +∞% |
~equal in
Lactose
~0g
