Pea raw vs. Prunes — In-Depth Nutrition Comparison
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A recap on differences between pea raw and prunes
- Pea raw has more vitamin C, vitamin B1, folate, zinc, and iron; however, prunes are higher in vitamin K, potassium, copper, vitamin B5, and fiber.
- Pea raw covers your daily vitamin C needs 44% more than prunes.
- Prunes contain 16 times less folate than pea raw. Pea raw contains 65µg of folate, while prunes contain 4µg.
- The glycemic index of pea raw is higher.
Food varieties used in this article are Peas, green, raw and Plums, dried (prunes), uncooked.
Infographic
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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 IronIron | +58.1% |
| Contains more ZincZinc | +181.8% |
| Contains more PhosphorusPhosphorus | +56.5% |
| Contains more ManganeseManganese | +37.1% |
| Contains more SeleniumSelenium | +500% |
| Contains more MagnesiumMagnesium | +24.2% |
| Contains more CalciumCalcium | +72% |
| Contains more PotassiumPotassium | +200% |
| Contains more CopperCopper | +59.7% |
| Contains less SodiumSodium | -60% |
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 CVitamin C | +6566.7% |
| Contains more Vitamin B1Vitamin B1 | +421.6% |
| Contains more FolateFolate | +1525% |
| Contains more CholineCholine | +181.2% |
| Contains more Vitamin EVitamin E | +230.8% |
| Contains more Vitamin B2Vitamin B2 | +40.9% |
| Contains more Vitamin B5Vitamin B5 | +305.8% |
| Contains more Vitamin B6Vitamin B6 | +21.3% |
| Contains more Vitamin KVitamin K | +139.9% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin C | 40mg | 0.6mg | 44% |
| Vitamin K | 24.8µg | 59.5µg | 29% |
| Vitamin B1 | 0.266mg | 0.051mg | 18% |
| Carbs | 14.45g | 63.88g | 16% |
| Folate | 65µg | 4µg | 15% |
| Fructose | 0.39g | 12.45g | 15% |
| Potassium | 244mg | 732mg | 14% |
| Copper | 0.176mg | 0.281mg | 12% |
| Calories | 81kcal | 240kcal | 8% |
| Zinc | 1.24mg | 0.44mg | 7% |
| Iron | 1.47mg | 0.93mg | 7% |
| Protein | 5.42g | 2.18g | 6% |
| Phosphorus | 108mg | 69mg | 6% |
| Vitamin B5 | 0.104mg | 0.422mg | 6% |
| Fiber | 5.7g | 7.1g | 6% |
| Manganese | 0.41mg | 0.299mg | 5% |
| Vitamin B2 | 0.132mg | 0.186mg | 4% |
| Choline | 28.4mg | 10.1mg | 3% |
| Vitamin B6 | 0.169mg | 0.205mg | 3% |
| Selenium | 1.8µg | 0.3µg | 3% |
| Calcium | 25mg | 43mg | 2% |
| Starch | 5.11g | 2% | |
| Magnesium | 33mg | 41mg | 2% |
| Vitamin E | 0.13mg | 0.43mg | 2% |
| Polyunsaturated fat | 0.187g | 0.062g | 1% |
| Vitamin B3 | 2.09mg | 1.882mg | 1% |
| Fats | 0.4g | 0.38g | 0% |
| Net carbs | 8.75g | 56.78g | N/A |
| Sugar | 5.67g | 38.13g | N/A |
| Sodium | 5mg | 2mg | 0% |
| Vitamin A | 38µg | 39µg | 0% |
| Saturated fat | 0.071g | 0.088g | 0% |
| Monounsaturated fat | 0.035g | 0.053g | 0% |
| Tryptophan | 0.037mg | 0.025mg | 0% |
| Threonine | 0.203mg | 0.049mg | 0% |
| Isoleucine | 0.195mg | 0.041mg | 0% |
| Leucine | 0.323mg | 0.066mg | 0% |
| Lysine | 0.317mg | 0.05mg | 0% |
| Methionine | 0.082mg | 0.016mg | 0% |
| Phenylalanine | 0.2mg | 0.052mg | 0% |
| Valine | 0.235mg | 0.056mg | 0% |
| Histidine | 0.107mg | 0.027mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +148.6% |
| Contains more WaterWater | +155% |
| Contains more CarbsCarbs | +342.1% |
| Contains more OtherOther | +203.4% |
~equal in
Fats
~0.38g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -19.3% |
| Contains more Poly. FatPolyunsaturated fat | +201.6% |
| Contains more Mono. FatMonounsaturated fat | +51.4% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
| Contains more SucroseSucrose | +3226.7% |
| Contains more MaltoseMaltose | +183.3% |
| Contains more StarchStarch | +∞% |
| Contains more GlucoseGlucose | +21116.7% |
| Contains more FructoseFructose | +3092.3% |
~equal in
Lactose
~0g
~equal in
Galactose
~0g