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  6. Prunes vs. Chinese cabbage

Prunes vs. Chinese cabbage — In-Depth Nutrition Comparison

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What are the differences between prunes and Chinese cabbage?

  • Prunes are higher in copper, fiber, potassium, vitamin K, vitamin B2, vitamin B3, and vitamin B5, yet Chinese cabbage is higher in vitamin A, vitamin C, and folate.
  • Chinese cabbage's daily need coverage for vitamin A is 74% more.
  • Prunes have 13 times more copper than Chinese cabbage. While prunes have 0.281mg of copper, Chinese cabbage has only 0.021mg.

We used Plums, dried (prunes), uncooked and Cabbage, chinese (pak-choi), raw types in this article.

Infographic

Prunes vs Chinese cabbage 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 14% 32% 22% 30% 7% 5.2% 16% 8.5% 21% 2.7%
Contains more MagnesiumMagnesium +115.8%
Contains more PotassiumPotassium +190.5%
Contains more IronIron +16.3%
Contains more CopperCopper +1238.1%
Contains more ZincZinc +131.6%
Contains more PhosphorusPhosphorus +86.5%
Contains less SodiumSodium -96.9%
Contains more ManganeseManganese +88.1%
Contains more CalciumCalcium +144.2%
Contains more SeleniumSelenium +66.7%

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
7
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 150% 74% 1.8% 0% 10% 16% 9.4% 5.3% 45% 0% 114% 50% 3.5%
Contains more Vitamin EVitamin E +377.8%
Contains more Vitamin B1Vitamin B1 +27.5%
Contains more Vitamin B2Vitamin B2 +165.7%
Contains more Vitamin B3Vitamin B3 +276.4%
Contains more Vitamin B5Vitamin B5 +379.5%
Contains more Vitamin KVitamin K +30.8%
Contains more CholineCholine +57.8%
Contains more Vitamin CVitamin C +7400%
Contains more Vitamin AVitamin A +471.8%
Contains more FolateFolate +1550%
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.194mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Prunes Chinese cabbage DV% diff.
Vitamin C 0.6mg 45mg 49%
Copper 0.281mg 0.021mg 29%
Fiber 7.1g 1g 24%
Carbs 63.88g 2.18g 21%
Vitamin A 39µg 223µg 20%
Fructose 12.45g 16%
Folate 4µg 66µg 16%
Potassium 732mg 252mg 14%
Vitamin K 59.5µg 45.5µg 12%
Calories 240kcal 13kcal 11%
Vitamin B2 0.186mg 0.07mg 9%
Vitamin B3 1.882mg 0.5mg 9%
Vitamin B5 0.422mg 0.088mg 7%
Manganese 0.299mg 0.159mg 6%
Calcium 43mg 105mg 6%
Phosphorus 69mg 37mg 5%
Magnesium 41mg 19mg 5%
Sodium 2mg 65mg 3%
Iron 0.93mg 0.8mg 2%
Vitamin E 0.43mg 0.09mg 2%
Starch 5.11g 2%
Zinc 0.44mg 0.19mg 2%
Choline 10.1mg 6.4mg 1%
Protein 2.18g 1.5g 1%
Vitamin B6 0.205mg 0.194mg 1%
Vitamin B1 0.051mg 0.04mg 1%
Fats 0.38g 0.2g 0%
Net carbs 56.78g 1.18g N/A
Sugar 38.13g 1.18g N/A
Selenium 0.3µg 0.5µg 0%
Saturated fat 0.088g 0.027g 0%
Monounsaturated fat 0.053g 0.015g 0%
Polyunsaturated fat 0.062g 0.096g 0%
Tryptophan 0.025mg 0.015mg 0%
Threonine 0.049mg 0.049mg 0%
Isoleucine 0.041mg 0.085mg 0%
Leucine 0.066mg 0.088mg 0%
Lysine 0.05mg 0.089mg 0%
Methionine 0.016mg 0.009mg 0%
Phenylalanine 0.052mg 0.044mg 0%
Valine 0.056mg 0.066mg 0%
Histidine 0.027mg 0.026mg 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
2% 95%
Protein: 1.5 g
Fats: 0.2 g
Carbs: 2.18 g
Water: 95.32 g
Other: 0.8 g
Contains more ProteinProtein +45.3%
Contains more FatsFats +90%
Contains more CarbsCarbs +2830.3%
Contains more OtherOther +230%
Contains more WaterWater +208.3%

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
20% 11% 70%
Saturated fat: Sat. Fat 0.027 g
Monounsaturated fat: Mono. Fat 0.015 g
Polyunsaturated fat: Poly. Fat 0.096 g
Contains more Mono. FatMonounsaturated fat +253.3%
Contains less Sat. FatSaturated fat -69.3%
Contains more Poly. FatPolyunsaturated fat +54.8%

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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. Chinese cabbage - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170390/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.