Oats vs. Prunes — In-Depth Nutrition Comparison
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How are oats and prunes different?
- Oats are higher in manganese, phosphorus, vitamin B1, iron, copper, magnesium, zinc, vitamin B5, and fiber; however, prunes are richer in vitamin A.
- Daily need coverage for manganese for oats is 201% higher.
- Oats contain 15 times more vitamin B1 than prunes. While oats contain 0.763mg of vitamin B1, prunes contain only 0.051mg.
- Prunes have a lower glycemic index (29) than oats (59).
Oats and Plums, dried (prunes), uncooked are the varieties used in this article.
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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 MagnesiumMagnesium | +331.7% |
| Contains more CalciumCalcium | +25.6% |
| Contains more IronIron | +407.5% |
| Contains more CopperCopper | +122.8% |
| Contains more ZincZinc | +802.3% |
| Contains more PhosphorusPhosphorus | +658% |
| Contains more ManganeseManganese | +1544.1% |
| Contains more PotassiumPotassium | +70.6% |
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 B1Vitamin B1 | +1396.1% |
| Contains more Vitamin B5Vitamin B5 | +219.7% |
| Contains more FolateFolate | +1300% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B2Vitamin B2 | +33.8% |
| Contains more Vitamin B3Vitamin B3 | +95.8% |
| Contains more Vitamin B6Vitamin B6 | +72.3% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Manganese | 4.916mg | 0.299mg | 201% |
| Phosphorus | 523mg | 69mg | 65% |
| Vitamin B1 | 0.763mg | 0.051mg | 59% |
| Vitamin K | 59.5µg | 50% | |
| Iron | 4.72mg | 0.93mg | 47% |
| Copper | 0.626mg | 0.281mg | 38% |
| Magnesium | 177mg | 41mg | 32% |
| Zinc | 3.97mg | 0.44mg | 32% |
| Protein | 16.89g | 2.18g | 29% |
| Vitamin B5 | 1.349mg | 0.422mg | 19% |
| Polyunsaturated fat | 2.535g | 0.062g | 16% |
| Fructose | 12.45g | 16% | |
| Fiber | 10.6g | 7.1g | 14% |
| Folate | 56µg | 4µg | 13% |
| Fats | 6.9g | 0.38g | 10% |
| Potassium | 429mg | 732mg | 9% |
| Calories | 389kcal | 240kcal | 7% |
| Vitamin B6 | 0.119mg | 0.205mg | 7% |
| Vitamin B3 | 0.961mg | 1.882mg | 6% |
| Monounsaturated fat | 2.178g | 0.053g | 5% |
| Saturated fat | 1.217g | 0.088g | 5% |
| Vitamin A | 0µg | 39µg | 4% |
| Vitamin B2 | 0.139mg | 0.186mg | 4% |
| Vitamin E | 0.43mg | 3% | |
| Starch | 5.11g | 2% | |
| Choline | 10.1mg | 2% | |
| Calcium | 54mg | 43mg | 1% |
| Vitamin C | 0mg | 0.6mg | 1% |
| Carbs | 66.27g | 63.88g | 1% |
| Selenium | 0.3µg | 1% | |
| Net carbs | 55.67g | 56.78g | N/A |
| Sugar | 38.13g | N/A | |
| Sodium | 2mg | 2mg | 0% |
| Tryptophan | 0.234mg | 0.025mg | 0% |
| Threonine | 0.575mg | 0.049mg | 0% |
| Isoleucine | 0.694mg | 0.041mg | 0% |
| Leucine | 1.284mg | 0.066mg | 0% |
| Lysine | 0.701mg | 0.05mg | 0% |
| Methionine | 0.312mg | 0.016mg | 0% |
| Phenylalanine | 0.895mg | 0.052mg | 0% |
| Valine | 0.937mg | 0.056mg | 0% |
| Histidine | 0.405mg | 0.027mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +674.8% |
| Contains more FatsFats | +1715.8% |
| Contains more WaterWater | +276.2% |
| Contains more OtherOther | +53.5% |
~equal in
Carbs
~63.88g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +4009.4% |
| Contains more Poly. FatPolyunsaturated fat | +3988.7% |
| Contains less Sat. FatSaturated fat | -92.8% |
