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Pasta vs. Prunes — In-Depth Nutrition Comparison

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A recap on differences between pasta and prunes

  • Pasta has more folate, vitamin B1, and vitamin B12; however, prunes are higher in copper, potassium, vitamin A, vitamin B6, vitamin B3, and magnesium.
  • Prunes cover your daily copper needs 21% more than pasta.
  • The glycemic index of pasta is higher.

Food varieties used in this article are Pasta, fresh-refrigerated, plain, cooked and Plums, dried (prunes), uncooked.

Infographic

Pasta 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.
Pasta
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 13% 1.8% 2.1% 43% 31% 15% 27% 0.78% 29% 0%
Prunes
7
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 IronIron +22.6%
Contains more ZincZinc +27.3%
Contains more MagnesiumMagnesium +127.8%
Contains more CalciumCalcium +616.7%
Contains more PotassiumPotassium +2950%
Contains more CopperCopper +202.2%
Contains less SodiumSodium -66.7%
Contains more ManganeseManganese +33.5%
~equal in Phosphorus ~69mg

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.
Pasta
3
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% 2% 0% 0% 52% 35% 19% 11% 7.8% 18% 0% 48% 0%
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 B1Vitamin B1 +309.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +1500%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +550%
Contains more Vitamin B2Vitamin B2 +24%
Contains more Vitamin B3Vitamin B3 +89.7%
Contains more Vitamin B5Vitamin B5 +130.6%
Contains more Vitamin B6Vitamin B6 +502.9%
~equal in Vitamin D ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pasta
3
5% 25% 69%
Protein: 5.15 g
Fats: 1.05 g
Carbs: 24.93 g
Water: 68.56 g
Other: 0.31 g
Prunes
2
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 +136.2%
Contains more FatsFats +176.3%
Contains more WaterWater +121.7%
Contains more CarbsCarbs +156.2%
Contains more OtherOther +751.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pasta
2
21% 18% 61%
Saturated fat: Sat. Fat 0.15 g
Monounsaturated fat: Mono. Fat 0.124 g
Polyunsaturated fat: Poly. Fat 0.429 g
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 +134%
Contains more Poly. FatPolyunsaturated fat +591.9%
Contains less Sat. FatSaturated fat -41.3%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Pasta Prunes
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar ok

All nutrients comparison - raw data values

Nutrient Pasta Prunes DV% diff.
Vitamin K 59.5µg 50%
Fiber 7.1g 28%
Potassium 24mg 732mg 21%
Copper 0.093mg 0.281mg 21%
Fructose 12.45g 16%
Folate 64µg 4µg 15%
Vitamin B6 0.034mg 0.205mg 13%
Vitamin B1 0.209mg 0.051mg 13%
Carbs 24.93g 63.88g 13%
Cholesterol 33mg 0mg 11%
Vitamin B12 0.14µg 0µg 6%
Vitamin B3 0.992mg 1.882mg 6%
Protein 5.15g 2.18g 6%
Calories 131kcal 240kcal 5%
Magnesium 18mg 41mg 5%
Vitamin B5 0.183mg 0.422mg 5%
Vitamin A 6µg 39µg 4%
Calcium 6mg 43mg 4%
Manganese 0.224mg 0.299mg 3%
Vitamin B2 0.15mg 0.186mg 3%
Iron 1.14mg 0.93mg 3%
Vitamin E 0.43mg 3%
Polyunsaturated fat 0.429g 0.062g 2%
Starch 5.11g 2%
Choline 10.1mg 2%
Selenium 0.3µg 1%
Phosphorus 63mg 69mg 1%
Zinc 0.56mg 0.44mg 1%
Vitamin C 0mg 0.6mg 1%
Fats 1.05g 0.38g 1%
Net carbs 24.93g 56.78g N/A
Sugar 38.13g N/A
Sodium 6mg 2mg 0%
Saturated fat 0.15g 0.088g 0%
Monounsaturated fat 0.124g 0.053g 0%
Tryptophan 0.065mg 0.025mg 0%
Threonine 0.134mg 0.049mg 0%
Isoleucine 0.197mg 0.041mg 0%
Leucine 0.348mg 0.066mg 0%
Lysine 0.097mg 0.05mg 0%
Methionine 0.079mg 0.016mg 0%
Phenylalanine 0.247mg 0.052mg 0%
Valine 0.217mg 0.056mg 0%
Histidine 0.103mg 0.027mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pasta Prunes
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
15%
Pasta
26%
Prunes
Minerals Daily Need Coverage Score
16%
Pasta
32%
Prunes

Comparison summary

Which food is lower in Cholesterol?
Prunes
Prunes is lower in Cholesterol (difference - 33mg)
Which food contains less Sodium?
Prunes
Prunes contains less Sodium (difference - 4mg)
Which food is lower in Saturated fat?
Prunes
Prunes is lower in Saturated fat (difference - 0.062g)
Which food is lower in glycemic index?
Prunes
Prunes is lower in glycemic index (difference - 20)
Which food is cheaper?
Prunes
Prunes is cheaper (difference - $1)
Which food is richer in minerals?
Prunes
Prunes is relatively richer in minerals
Which food is richer in vitamins?
Prunes
Prunes is relatively richer in vitamins
Which food is lower in Sugar?
Pasta
Pasta is lower in Sugar (difference - 38.13g)

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. Pasta - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169728/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.