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  6. Prunes vs. Broad bean raw

Prunes vs. Broad bean raw — In-Depth Nutrition Comparison

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The main differences between prunes and broad bean raw

  • Prunes have more vitamin K, potassium, vitamin A, and vitamin B6; however, broad bean raw has more folate, manganese, copper, phosphorus, vitamin B2, and iron.
  • Daily need coverage for folate for broad bean raw is 36% higher.
  • Broad bean raw has 2 times less vitamin A than prunes. Prunes have 781IU of vitamin A, while broad bean raw has 333IU.
  • Broad bean raw has a higher glycemic index than prunes.

Food types used in this article are Plums, dried (prunes), uncooked and Beans, fava, in pod, raw.

Infographic

Prunes vs Broad bean raw 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.
Prunes
Prunes
4
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 24% 11% 29% 58% 134% 27% 55% 3.3% 86% 4.4%
Contains more MagnesiumMagnesium +24.2%
Contains more CalciumCalcium +16.2%
Contains more PotassiumPotassium +120.5%
Contains less SodiumSodium -92%
Contains more IronIron +66.7%
Contains more CopperCopper +43.1%
Contains more ZincZinc +127.3%
Contains more PhosphorusPhosphorus +87%
Contains more ManganeseManganese +121.1%
Contains more SeleniumSelenium +166.7%

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.
Prunes
Prunes
5
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%
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 12% 5.7% 23% 0% 33% 67% 42% 14% 24% 0% 102% 111% 0%
Contains more Vitamin AVitamin A +129.4%
Contains more Vitamin B5Vitamin B5 +87.6%
Contains more Vitamin B6Vitamin B6 +97.1%
Contains more Vitamin KVitamin K +45.5%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +516.7%
Contains more Vitamin EVitamin E +169.8%
Contains more Vitamin B1Vitamin B1 +160.8%
Contains more Vitamin B2Vitamin B2 +55.9%
Contains more Vitamin B3Vitamin B3 +19.5%
Contains more FolateFolate +3600%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Prunes Broad bean raw DV% diff.
Folate 4µg 148µg 36%
Fructose 12.45g 16%
Vitamin K 59.5µg 40.9µg 16%
Manganese 0.299mg 0.661mg 16%
Carbs 63.88g 17.63g 15%
Copper 0.281mg 0.402mg 13%
Potassium 732mg 332mg 12%
Protein 2.18g 7.92g 11%
Phosphorus 69mg 129mg 9%
Vitamin B6 0.205mg 0.104mg 8%
Vitamin B2 0.186mg 0.29mg 8%
Calories 240kcal 88kcal 8%
Iron 0.93mg 1.55mg 8%
Vitamin B1 0.051mg 0.133mg 7%
Zinc 0.44mg 1mg 5%
Vitamin E 0.43mg 1.16mg 5%
Vitamin B5 0.422mg 0.225mg 4%
Vitamin C 0.6mg 3.7mg 3%
Vitamin B3 1.882mg 2.249mg 2%
Polyunsaturated fat 0.062g 0.342g 2%
Choline 10.1mg 2%
Fiber 7.1g 7.5g 2%
Magnesium 41mg 33mg 2%
Vitamin A 39µg 17µg 2%
Starch 5.11g 2%
Calcium 43mg 37mg 1%
Fats 0.38g 0.73g 1%
Sodium 2mg 25mg 1%
Selenium 0.3µg 0.8µg 1%
Net carbs 56.78g 10.13g N/A
Sugar 38.13g 9.21g N/A
Saturated fat 0.088g 0.118g 0%
Monounsaturated fat 0.053g 0.104g 0%
Tryptophan 0.025mg 0%
Threonine 0.049mg 0%
Isoleucine 0.041mg 0%
Leucine 0.066mg 0%
Lysine 0.05mg 0%
Methionine 0.016mg 0%
Phenylalanine 0.052mg 0%
Valine 0.056mg 0%
Histidine 0.027mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Prunes
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
8% 18% 73%
Protein: 7.92 g
Fats: 0.73 g
Carbs: 17.63 g
Water: 72.6 g
Other: 1.12 g
Contains more CarbsCarbs +262.3%
Contains more OtherOther +135.7%
Contains more ProteinProtein +263.3%
Contains more FatsFats +92.1%
Contains more WaterWater +134.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
21% 18% 61%
Saturated fat: Sat. Fat 0.118 g
Monounsaturated fat: Mono. Fat 0.104 g
Polyunsaturated fat: Poly. Fat 0.342 g
Contains less Sat. FatSaturated fat -25.4%
Contains more Mono. FatMonounsaturated fat +96.2%
Contains more Poly. FatPolyunsaturated fat +451.6%

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. Prunes - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168162/nutrients
  2. Broad bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168574/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.