Prunes vs. Cassava — In-Depth Nutrition Comparison
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A recap on differences between prunes and cassava
- Prunes have more vitamin K, fiber, copper, vitamin A, potassium, vitamin B2, vitamin B6, iron, and vitamin B3; however, cassava is higher in vitamin C.
- Prunes cover your daily vitamin K needs 48% more than cassava.
- Cassava contains 60 times less vitamin A than prunes. Prunes contain 781IU of vitamin A, while cassava contains 13IU.
- The glycemic index of cassava is higher.
Food varieties used in this article are Plums, dried (prunes), uncooked and Cassava, 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 | +95.2% |
| Contains more CalciumCalcium | +168.8% |
| Contains more PotassiumPotassium | +170.1% |
| Contains more IronIron | +244.4% |
| Contains more CopperCopper | +181% |
| Contains more ZincZinc | +29.4% |
| Contains more PhosphorusPhosphorus | +155.6% |
| Contains less SodiumSodium | -85.7% |
| Contains more ManganeseManganese | +28.4% |
| Contains more SeleniumSelenium | +133.3% |
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 AVitamin A | +3800% |
| Contains more Vitamin EVitamin E | +126.3% |
| Contains more Vitamin B2Vitamin B2 | +287.5% |
| Contains more Vitamin B3Vitamin B3 | +120.4% |
| Contains more Vitamin B5Vitamin B5 | +294.4% |
| Contains more Vitamin B6Vitamin B6 | +133% |
| Contains more Vitamin KVitamin K | +3031.6% |
| Contains more Vitamin CVitamin C | +3333.3% |
| Contains more Vitamin B1Vitamin B1 | +70.6% |
| Contains more FolateFolate | +575% |
| Contains more CholineCholine | +134.7% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 59.5µg | 1.9µg | 48% |
| Vitamin C | 0.6mg | 20.6mg | 22% |
| Fiber | 7.1g | 1.8g | 21% |
| Copper | 0.281mg | 0.1mg | 20% |
| Fructose | 12.45g | 16% | |
| Potassium | 732mg | 271mg | 14% |
| Vitamin B2 | 0.186mg | 0.048mg | 11% |
| Carbs | 63.88g | 38.06g | 9% |
| Vitamin B6 | 0.205mg | 0.088mg | 9% |
| Iron | 0.93mg | 0.27mg | 8% |
| Folate | 4µg | 27µg | 6% |
| Vitamin B5 | 0.422mg | 0.107mg | 6% |
| Vitamin B3 | 1.882mg | 0.854mg | 6% |
| Phosphorus | 69mg | 27mg | 6% |
| Magnesium | 41mg | 21mg | 5% |
| Manganese | 0.299mg | 0.384mg | 4% |
| Calories | 240kcal | 160kcal | 4% |
| Vitamin A | 39µg | 1µg | 4% |
| Calcium | 43mg | 16mg | 3% |
| Vitamin B1 | 0.051mg | 0.087mg | 3% |
| Protein | 2.18g | 1.36g | 2% |
| Starch | 5.11g | 2% | |
| Choline | 10.1mg | 23.7mg | 2% |
| Vitamin E | 0.43mg | 0.19mg | 2% |
| Selenium | 0.3µg | 0.7µg | 1% |
| Zinc | 0.44mg | 0.34mg | 1% |
| Sodium | 2mg | 14mg | 1% |
| Fats | 0.38g | 0.28g | 0% |
| Net carbs | 56.78g | 36.26g | N/A |
| Sugar | 38.13g | 1.7g | N/A |
| Saturated fat | 0.088g | 0.074g | 0% |
| Monounsaturated fat | 0.053g | 0.075g | 0% |
| Polyunsaturated fat | 0.062g | 0.048g | 0% |
| Tryptophan | 0.025mg | 0.019mg | 0% |
| Threonine | 0.049mg | 0.028mg | 0% |
| Isoleucine | 0.041mg | 0.027mg | 0% |
| Leucine | 0.066mg | 0.039mg | 0% |
| Lysine | 0.05mg | 0.044mg | 0% |
| Methionine | 0.016mg | 0.011mg | 0% |
| Phenylalanine | 0.052mg | 0.026mg | 0% |
| Valine | 0.056mg | 0.035mg | 0% |
| Histidine | 0.027mg | 0.02mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +60.3% |
| Contains more FatsFats | +35.7% |
| Contains more CarbsCarbs | +67.8% |
| Contains more OtherOther | +325.8% |
| Contains more WaterWater | +93% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Poly. FatPolyunsaturated fat | +29.2% |
| Contains less Sat. FatSaturated fat | -15.9% |
| Contains more Mono. FatMonounsaturated fat | +41.5% |
