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  6. Prunes vs. Breadfruit

Prunes vs. Breadfruit — In-Depth Nutrition Comparison

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Significant differences between prunes and breadfruit

  • Prunes have more vitamin K, copper, vitamin A, vitamin B2, manganese, fiber, vitamin B6, potassium, and vitamin B3; however, breadfruit is richer in vitamin C.
  • Prunes cover your daily vitamin K needs 49% more than breadfruit.
  • Breadfruit has a higher glycemic index. The glycemic index of breadfruit is 62, while the glycemic index of prunes is 29.

Specific food types used in this comparison are Plums, dried (prunes), uncooked and Breadfruit, raw.

Infographic

Prunes vs Breadfruit 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
8
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 18% 5.1% 43% 20% 28% 3.3% 13% 0.26% 7.8% 3.3%
Contains more MagnesiumMagnesium +64%
Contains more CalciumCalcium +152.9%
Contains more PotassiumPotassium +49.4%
Contains more IronIron +72.2%
Contains more CopperCopper +234.5%
Contains more ZincZinc +266.7%
Contains more PhosphorusPhosphorus +130%
Contains more ManganeseManganese +398.3%
Contains more SeleniumSelenium +100%
~equal in Sodium ~2mg

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
6
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 97% 0% 2% 0% 28% 6.9% 17% 27% 23% 0% 1.3% 11% 5.3%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +330%
Contains more Vitamin B2Vitamin B2 +520%
Contains more Vitamin B3Vitamin B3 +109.1%
Contains more Vitamin B6Vitamin B6 +105%
Contains more Vitamin KVitamin K +11800%
Contains more Vitamin CVitamin C +4733.3%
Contains more Vitamin B1Vitamin B1 +115.7%
Contains more FolateFolate +250%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.457mg
~equal in Vitamin B12 ~0µg
~equal in Choline ~9.8mg

All nutrients comparison - raw data values

Nutrient Prunes Breadfruit DV% diff.
Vitamin K 59.5µg 0.5µg 49%
Vitamin C 0.6mg 29mg 32%
Copper 0.281mg 0.084mg 22%
Fructose 12.45g 16%
Carbs 63.88g 27.12g 12%
Vitamin B2 0.186mg 0.03mg 12%
Manganese 0.299mg 0.06mg 10%
Fiber 7.1g 4.9g 9%
Vitamin B6 0.205mg 0.1mg 8%
Calories 240kcal 103kcal 7%
Potassium 732mg 490mg 7%
Phosphorus 69mg 30mg 6%
Vitamin B3 1.882mg 0.9mg 6%
Vitamin B1 0.051mg 0.11mg 5%
Iron 0.93mg 0.54mg 5%
Vitamin A 39µg 0µg 4%
Magnesium 41mg 25mg 4%
Zinc 0.44mg 0.12mg 3%
Folate 4µg 14µg 3%
Calcium 43mg 17mg 3%
Starch 5.11g 2%
Vitamin E 0.43mg 0.1mg 2%
Protein 2.18g 1.07g 2%
Selenium 0.3µg 0.6µg 1%
Vitamin B5 0.422mg 0.457mg 1%
Fats 0.38g 0.23g 0%
Net carbs 56.78g 22.22g N/A
Sugar 38.13g 11g N/A
Sodium 2mg 2mg 0%
Choline 10.1mg 9.8mg 0%
Saturated fat 0.088g 0.048g 0%
Monounsaturated fat 0.053g 0.034g 0%
Polyunsaturated fat 0.062g 0.066g 0%
Tryptophan 0.025mg 0%
Threonine 0.049mg 0.052mg 0%
Isoleucine 0.041mg 0.064mg 0%
Leucine 0.066mg 0.065mg 0%
Lysine 0.05mg 0.037mg 0%
Methionine 0.016mg 0.01mg 0%
Phenylalanine 0.052mg 0.026mg 0%
Valine 0.056mg 0.047mg 0%
Histidine 0.027mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Prunes
Prunes
4
2% 64% 31% 3%
Protein: 2.18 g
Fats: 0.38 g
Carbs: 63.88 g
Water: 30.92 g
Other: 2.64 g
27% 71%
Protein: 1.07 g
Fats: 0.23 g
Carbs: 27.12 g
Water: 70.65 g
Other: 0.93 g
Contains more ProteinProtein +103.7%
Contains more FatsFats +65.2%
Contains more CarbsCarbs +135.5%
Contains more OtherOther +183.9%
Contains more WaterWater +128.5%

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
32% 23% 45%
Saturated fat: Sat. Fat 0.048 g
Monounsaturated fat: Mono. Fat 0.034 g
Polyunsaturated fat: Poly. Fat 0.066 g
Contains more Mono. FatMonounsaturated fat +55.9%
Contains less Sat. FatSaturated fat -45.5%
~equal in Polyunsaturated fat ~0.066g

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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. Breadfruit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171714/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.