Prunes vs. Butter cookie — In-Depth Nutrition Comparison

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What are the main differences between prunes and butter cookie?

Prunes are richer in vitamin K, fiber, and potassium, yet butter cookie is richer in vitamin B1, folate, iron, vitamin B12, and selenium.
Butter cookie's daily need coverage for saturated fat is 55% higher.
Prunes have 35 times more vitamin K than butter cookie. Prunes have 59.5µg of vitamin K, while butter cookie has 1.7µg.
Prunes contain less saturated fat.
Prunes have a lower glycemic index than butter cookie.

We used Plums, dried (prunes), uncooked and Cookies, butter, commercially prepared, enriched types in this comparison.

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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.

Prunes

Butter cookie

Contains more MagnesiumMagnesium	+241.7%
Contains more CalciumCalcium	+48.3%
Contains more PotassiumPotassium	+559.5%
Contains more CopperCopper	+40.5%
Contains more ZincZinc	+15.8%
Contains less SodiumSodium	-99.3%
Contains more ManganeseManganese	+75.9%

Contains more IronIron	+138.7%
Contains more PhosphorusPhosphorus	+47.8%
Contains more SeleniumSelenium	+2700%

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

Butter cookie

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin B6Vitamin B6	+469.4%
Contains more Vitamin KVitamin K	+3400%
Contains more CholineCholine	+55.4%

Contains more Vitamin AVitamin A	+323.1%
Contains more Vitamin EVitamin E	+34.9%
Contains more Vitamin DVitamin D	+∞%
Contains more Vitamin B1Vitamin B1	+625.5%
Contains more Vitamin B2Vitamin B2	+80.1%
Contains more Vitamin B3Vitamin B3	+69.5%
Contains more Vitamin B5Vitamin B5	+15.6%
Contains more Vitamin B12Vitamin B12	+∞%
Contains more FolateFolate	+1800%

All nutrients comparison - raw data values

Nutrient			DV% diff.
Saturated fat	0.088g	11.051g	50%
Vitamin K	59.5µg	1.7µg	48%
Cholesterol	0mg	117mg	39%
Fats	0.38g	18.8g	28%
Vitamin B1	0.051mg	0.37mg	27%
Fiber	7.1g	0.8g	25%
Folate	4µg	76µg	18%
Potassium	732mg	111mg	18%
Fructose	12.45g		16%
Iron	0.93mg	2.22mg	16%
Vitamin B12	0µg	0.36µg	15%
Selenium	0.3µg	8.4µg	15%
Monounsaturated fat	0.053g	5.522g	14%
Vitamin A	39µg	165µg	14%
Vitamin B6	0.205mg	0.036mg	13%
Sodium	2mg	282mg	12%
Vitamin B2	0.186mg	0.335mg	11%
Calories	240kcal	467kcal	11%
Copper	0.281mg	0.2mg	9%
Protein	2.18g	6.1g	8%
Vitamin B3	1.882mg	3.19mg	8%
Magnesium	41mg	12mg	7%
Polyunsaturated fat	0.062g	0.982g	6%
Manganese	0.299mg	0.17mg	6%
Phosphorus	69mg	102mg	5%
Starch	5.11g		2%
Vitamin D	0IU	16IU	2%
Carbs	63.88g	68.9g	2%
Vitamin D	0µg	0.4µg	2%
Vitamin C	0.6mg	0mg	1%
Vitamin B5	0.422mg	0.488mg	1%
Zinc	0.44mg	0.38mg	1%
Choline	10.1mg	6.5mg	1%
Vitamin E	0.43mg	0.58mg	1%
Calcium	43mg	29mg	1%
Net carbs	56.78g	68.1g	N/A
Sugar	38.13g	20.24g	N/A
Tryptophan	0.025mg	0.084mg	0%
Threonine	0.049mg	0.215mg	0%
Isoleucine	0.041mg	0.277mg	0%
Leucine	0.066mg	0.471mg	0%
Lysine	0.05mg	0.308mg	0%
Methionine	0.016mg	0.131mg	0%
Phenylalanine	0.052mg	0.299mg	0%
Valine	0.056mg	0.315mg	0%
Histidine	0.027mg	0.136mg	0%
Omega-3 - EPA	0g	0.011g	N/A
Omega-3 - DHA	0g	0.007g	N/A