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  6. Prunes vs. Wheat Bread

Prunes vs. Wheat Bread — In-Depth Nutrition Comparison

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What are the main differences between prunes and wheat Bread?

  • Prunes are richer in vitamin K and vitamin A, yet wheat Bread is richer in selenium, manganese, iron, vitamin B1, vitamin B3, folate, and phosphorus.
  • Wheat Bread's daily need coverage for selenium is 60% higher.
  • Prunes contain less sodium.
  • Prunes have a lower glycemic index than wheat Bread.

We used Plums, dried (prunes), uncooked and Bread, wheat, toasted types in this comparison.

Infographic

Prunes vs Wheat Bread 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
3
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 42% 50% 20% 153% 66% 40% 81% 78% 180% 182%
Contains more PotassiumPotassium +228.3%
Contains more CopperCopper +41.9%
Contains less SodiumSodium -99.7%
Contains more MagnesiumMagnesium +43.9%
Contains more CalciumCalcium +283.7%
Contains more IronIron +339.8%
Contains more ZincZinc +234.1%
Contains more PhosphorusPhosphorus +172.5%
Contains more ManganeseManganese +360.5%
Contains more SeleniumSelenium +11033.3%

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 0.67% 0% 4.8% 0% 110% 88% 117% 27% 35% 0% 14% 65% 12%
Contains more Vitamin CVitamin C +200%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +79.2%
Contains more Vitamin B6Vitamin B6 +34%
Contains more Vitamin KVitamin K +943.9%
Contains more Vitamin B1Vitamin B1 +760.8%
Contains more Vitamin B2Vitamin B2 +105.4%
Contains more Vitamin B3Vitamin B3 +232.1%
Contains more FolateFolate +2050%
Contains more CholineCholine +118.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.456mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Prunes Wheat Bread DV% diff.
Selenium 0.3µg 33.4µg 60%
Manganese 0.299mg 1.377mg 47%
Vitamin K 59.5µg 5.7µg 45%
Iron 0.93mg 4.09mg 40%
Vitamin B1 0.051mg 0.439mg 32%
Vitamin B3 1.882mg 6.25mg 27%
Sodium 2mg 601mg 26%
Protein 2.18g 12.96g 22%
Folate 4µg 86µg 21%
Phosphorus 69mg 188mg 17%
Fructose 12.45g 16%
Potassium 732mg 223mg 15%
Vitamin B2 0.186mg 0.382mg 15%
Calcium 43mg 165mg 12%
Polyunsaturated fat 0.062g 1.72g 11%
Fiber 7.1g 4.7g 10%
Zinc 0.44mg 1.47mg 9%
Copper 0.281mg 0.198mg 9%
Fats 0.38g 4.27g 6%
Vitamin B6 0.205mg 0.153mg 4%
Saturated fat 0.088g 0.989g 4%
Calories 240kcal 313kcal 4%
Vitamin A 39µg 0µg 4%
Magnesium 41mg 59mg 4%
Carbs 63.88g 55.77g 3%
Starch 5.11g 2%
Choline 10.1mg 22.1mg 2%
Monounsaturated fat 0.053g 1.019g 2%
Vitamin E 0.43mg 0.24mg 1%
Vitamin B5 0.422mg 0.456mg 1%
Vitamin C 0.6mg 0.2mg 0%
Net carbs 56.78g 51.07g N/A
Sugar 38.13g 6.42g N/A
Tryptophan 0.025mg 0.092mg 0%
Threonine 0.049mg 0.299mg 0%
Isoleucine 0.041mg 0.258mg 0%
Leucine 0.066mg 0.461mg 0%
Lysine 0.05mg 0.215mg 0%
Methionine 0.016mg 0.105mg 0%
Phenylalanine 0.052mg 0.315mg 0%
Valine 0.056mg 0.31mg 0%
Histidine 0.027mg 0.15mg 0%
Omega-3 - ALA 0.161g N/A

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
13% 4% 56% 24% 3%
Protein: 12.96 g
Fats: 4.27 g
Carbs: 55.77 g
Water: 24.23 g
Other: 2.77 g
Contains more CarbsCarbs +14.5%
Contains more WaterWater +27.6%
Contains more ProteinProtein +494.5%
Contains more FatsFats +1023.7%
~equal in Other ~2.77g

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
27% 27% 46%
Saturated fat: Sat. Fat 0.989 g
Monounsaturated fat: Mono. Fat 1.019 g
Polyunsaturated fat: Poly. Fat 1.72 g
Contains less Sat. FatSaturated fat -91.1%
Contains more Mono. FatMonounsaturated fat +1822.6%
Contains more Poly. FatPolyunsaturated fat +2674.2%

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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. Wheat Bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172687/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.