Prunes vs. Cantaloupe — In-Depth Nutrition Comparison
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Important differences between prunes and cantaloupe
- Prunes have more vitamin K, copper, fiber, potassium, vitamin B2, manganese, vitamin B6, and iron; however, cantaloupe is richer in vitamin C and vitamin A.
- Prunes' daily need coverage for vitamin K is 47% more.
- Prunes contain 10 times more vitamin B2 than cantaloupe. Prunes contain 0.186mg of vitamin B2, while cantaloupe contains 0.019mg.
- Cantaloupe has a higher glycemic index. The glycemic index of cantaloupe is 65, while the glycemic index of prunes is 29.
The food varieties used in the comparison are Plums, dried (prunes), uncooked and Melons, cantaloupe, raw.
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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.
| Contains more MagnesiumMagnesium | +241.7% |
| Contains more CalciumCalcium | +377.8% |
| Contains more PotassiumPotassium | +174.2% |
| Contains more IronIron | +342.9% |
| Contains more CopperCopper | +585.4% |
| Contains more ZincZinc | +144.4% |
| Contains more PhosphorusPhosphorus | +360% |
| Contains less SodiumSodium | -87.5% |
| Contains more ManganeseManganese | +629.3% |
| Contains more SeleniumSelenium | +33.3% |
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.
| Contains more Vitamin EVitamin E | +760% |
| Contains more Vitamin B1Vitamin B1 | +24.4% |
| Contains more Vitamin B2Vitamin B2 | +878.9% |
| Contains more Vitamin B3Vitamin B3 | +156.4% |
| Contains more Vitamin B5Vitamin B5 | +301.9% |
| Contains more Vitamin B6Vitamin B6 | +184.7% |
| Contains more Vitamin KVitamin K | +2280% |
| Contains more CholineCholine | +32.9% |
| Contains more Vitamin CVitamin C | +6016.7% |
| Contains more Vitamin AVitamin A | +333.3% |
| Contains more FolateFolate | +425% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
2.18 g
Fats:
0.38 g
Carbs:
63.88 g
Water:
30.92 g
Other:
2.64 g
Protein:
0.84 g
Fats:
0.19 g
Carbs:
8.16 g
Water:
90.15 g
Other:
0.66 g
| Contains more ProteinProtein | +159.5% |
| Contains more FatsFats | +100% |
| Contains more CarbsCarbs | +682.8% |
| Contains more OtherOther | +300% |
| Contains more WaterWater | +191.6% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.088 g
Monounsaturated fat:
Mono. Fat
0.053 g
Polyunsaturated fat:
Poly. Fat
0.062 g
Saturated fat:
Sat. Fat
0.051 g
Monounsaturated fat:
Mono. Fat
0.003 g
Polyunsaturated fat:
Poly. Fat
0.081 g
| Contains more Mono. FatMonounsaturated fat | +1666.7% |
| Contains less Sat. FatSaturated fat | -42% |
| Contains more Poly. FatPolyunsaturated fat | +30.6% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Starch:
5.11 g
Sucrose:
0.15 g
Glucose:
25.46 g
Fructose:
12.45 g
Lactose:
0 g
Maltose:
0.06 g
Galactose:
0 g
Starch:
0.03 g
Sucrose:
4.35 g
Glucose:
1.54 g
Fructose:
1.87 g
Lactose:
0 g
Maltose:
0.04 g
Galactose:
0.06 g
| Contains more StarchStarch | +16933.3% |
| Contains more GlucoseGlucose | +1553.2% |
| Contains more FructoseFructose | +565.8% |
| Contains more MaltoseMaltose | +50% |
| Contains more SucroseSucrose | +2800% |
| Contains more GalactoseGalactose | +∞% |
~equal in
Lactose
~0g
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Sugar |
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| Lower in Saturated fat |
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| Lower in price |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin K | 59.5µg | 2.5µg | 48% |
| Vitamin C | 0.6mg | 36.7mg | 40% |
| Copper | 0.281mg | 0.041mg | 27% |
| Fiber | 7.1g | 0.9g | 25% |
| Carbs | 63.88g | 8.16g | 19% |
| Potassium | 732mg | 267mg | 14% |
| Vitamin A | 39µg | 169µg | 14% |
| Fructose | 12.45g | 1.87g | 13% |
| Vitamin B2 | 0.186mg | 0.019mg | 13% |
| Manganese | 0.299mg | 0.041mg | 11% |
| Vitamin B6 | 0.205mg | 0.072mg | 10% |
| Calories | 240kcal | 34kcal | 10% |
| Iron | 0.93mg | 0.21mg | 9% |
| Phosphorus | 69mg | 15mg | 8% |
| Vitamin B3 | 1.882mg | 0.734mg | 7% |
| Magnesium | 41mg | 12mg | 7% |
| Vitamin B5 | 0.422mg | 0.105mg | 6% |
| Folate | 4µg | 21µg | 4% |
| Vitamin E | 0.43mg | 0.05mg | 3% |
| Calcium | 43mg | 9mg | 3% |
| Protein | 2.18g | 0.84g | 3% |
| Starch | 5.11g | 0.03g | 2% |
| Zinc | 0.44mg | 0.18mg | 2% |
| Vitamin B1 | 0.051mg | 0.041mg | 1% |
| Sodium | 2mg | 16mg | 1% |
| Fats | 0.38g | 0.19g | 0% |
| Net carbs | 56.78g | 7.26g | N/A |
| Sugar | 38.13g | 7.86g | N/A |
| Selenium | 0.3µg | 0.4µg | 0% |
| Saturated fat | 0.088g | 0.051g | 0% |
| Choline | 10.1mg | 7.6mg | 0% |
| Monounsaturated fat | 0.053g | 0.003g | 0% |
| Polyunsaturated fat | 0.062g | 0.081g | 0% |
| Tryptophan | 0.025mg | 0.002mg | 0% |
| Threonine | 0.049mg | 0.017mg | 0% |
| Isoleucine | 0.041mg | 0.021mg | 0% |
| Leucine | 0.066mg | 0.029mg | 0% |
| Lysine | 0.05mg | 0.03mg | 0% |
| Methionine | 0.016mg | 0.012mg | 0% |
| Phenylalanine | 0.052mg | 0.023mg | 0% |
| Valine | 0.056mg | 0.033mg | 0% |
| Histidine | 0.027mg | 0.015mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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Vitamins & Minerals Daily Need Coverage Score
The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
26%
20%
Minerals Daily Need Coverage Score
32%
8%
Comparison summary
Which food contains less Sodium?
Prunes contains less Sodium (difference - 14mg)
Which food is lower in glycemic index?
Prunes is lower in glycemic index (difference - 36)
Which food is richer in minerals?
Prunes is relatively richer in minerals
Which food is richer in vitamins?
Prunes is relatively richer in vitamins
Which food is lower in Sugar?
Cantaloupe is lower in Sugar (difference - 30.27g)
Which food is lower in Saturated fat?
Cantaloupe is lower in Saturated fat (difference - 0.037g)
Which food is cheaper?
Cantaloupe is cheaper (difference - $2)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)