Prunes vs. Cheese — In-Depth Nutrition Comparison
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Significant differences between prunes and cheese
- Prunes have more vitamin K and fiber; however, cheese is richer in calcium, phosphorus, selenium, vitamin B12, and zinc.
- Cheese covers your daily saturated fat needs 94% more than prunes.
- Prunes contain less saturated fat.
- Prunes have a higher glycemic index. The glycemic index of prunes is 29, while the glycemic index of cheese is 0.
Specific food types used in this comparison are Plums, dried (prunes), uncooked and Cheese, cheddar.
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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 | +51.9% |
| Contains more PotassiumPotassium | +863.2% |
| Contains more IronIron | +564.3% |
| Contains more CopperCopper | +836.7% |
| Contains less SodiumSodium | -99.7% |
| Contains more ManganeseManganese | +1007.4% |
| Contains more CalciumCalcium | +1551.2% |
| Contains more ZincZinc | +727.3% |
| Contains more PhosphorusPhosphorus | +559.4% |
| Contains more SeleniumSelenium | +9400% |
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 CVitamin C | +∞% |
| Contains more Vitamin B1Vitamin B1 | +75.9% |
| Contains more Vitamin B3Vitamin B3 | +3089.8% |
| Contains more Vitamin B6Vitamin B6 | +210.6% |
| Contains more Vitamin KVitamin K | +2379.2% |
| Contains more Vitamin AVitamin A | +746.2% |
| Contains more Vitamin EVitamin E | +65.1% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B2Vitamin B2 | +130.1% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more FolateFolate | +575% |
| Contains more CholineCholine | +63.4% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more CarbsCarbs | +1967.3% |
| Contains more ProteinProtein | +949.1% |
| Contains more FatsFats | +8665.8% |
| Contains more WaterWater | +19.7% |
| Contains more OtherOther | +40.5% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -99.5% |
| Contains more Mono. FatMonounsaturated fat | +17345.3% |
| Contains more Poly. FatPolyunsaturated fat | +2191.9% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
| Contains more StarchStarch | +∞% |
| Contains more SucroseSucrose | +∞% |
| Contains more GlucoseGlucose | +9692.3% |
| Contains more FructoseFructose | +∞% |
| Contains more MaltoseMaltose | +∞% |
| Contains more LactoseLactose | +∞% |
| Contains more GalactoseGalactose | +∞% |
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 Cholesterol |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Sugar |
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| Lower in Glycemic Index |
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| Lower in price | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Saturated fat | 0.088g | 18.867g | 85% |
| Calcium | 43mg | 710mg | 67% |
| Phosphorus | 69mg | 455mg | 55% |
| Selenium | 0.3µg | 28.5µg | 51% |
| Fats | 0.38g | 33.31g | 51% |
| Vitamin K | 59.5µg | 2.4µg | 48% |
| Vitamin B12 | 0µg | 1.1µg | 46% |
| Protein | 2.18g | 22.87g | 41% |
| Cholesterol | 0mg | 99mg | 33% |
| Vitamin A | 39µg | 330µg | 32% |
| Zinc | 0.44mg | 3.64mg | 29% |
| Fiber | 7.1g | 0g | 28% |
| Copper | 0.281mg | 0.03mg | 28% |
| Sodium | 2mg | 653mg | 28% |
| Monounsaturated fat | 0.053g | 9.246g | 23% |
| Carbs | 63.88g | 3.09g | 20% |
| Potassium | 732mg | 76mg | 19% |
| Vitamin B2 | 0.186mg | 0.428mg | 19% |
| Fructose | 12.45g | 0g | 16% |
| Manganese | 0.299mg | 0.027mg | 12% |
| Vitamin B6 | 0.205mg | 0.066mg | 11% |
| Vitamin B3 | 1.882mg | 0.059mg | 11% |
| Iron | 0.93mg | 0.14mg | 10% |
| Polyunsaturated fat | 0.062g | 1.421g | 9% |
| Calories | 240kcal | 404kcal | 8% |
| Folate | 4µg | 27µg | 6% |
| Magnesium | 41mg | 27mg | 3% |
| Vitamin D | 0IU | 24IU | 3% |
| Vitamin D | 0µg | 0.6µg | 3% |
| Vitamin B1 | 0.051mg | 0.029mg | 2% |
| Vitamin E | 0.43mg | 0.71mg | 2% |
| Starch | 5.11g | 2% | |
| Vitamin C | 0.6mg | 0mg | 1% |
| Choline | 10.1mg | 16.5mg | 1% |
| Net carbs | 56.78g | 3.09g | N/A |
| Sugar | 38.13g | 0.48g | N/A |
| Vitamin B5 | 0.422mg | 0.41mg | 0% |
| Trans fat | 0.917g | N/A | |
| Tryptophan | 0.025mg | 0.547mg | 0% |
| Threonine | 0.049mg | 1.044mg | 0% |
| Isoleucine | 0.041mg | 1.206mg | 0% |
| Leucine | 0.066mg | 1.939mg | 0% |
| Lysine | 0.05mg | 1.025mg | 0% |
| Methionine | 0.016mg | 0.547mg | 0% |
| Phenylalanine | 0.052mg | 1.074mg | 0% |
| Valine | 0.056mg | 1.404mg | 0% |
| Histidine | 0.027mg | 0.547mg | 0% |
| Omega-3 - EPA | 0g | 0.01g | N/A |
| Omega-3 - DHA | 0g | 0.001g | N/A |
| Omega-3 - DPA | 0g | 0.017g | N/A |
| Omega-6 - Eicosadienoic acid | 0g | 0.007g | N/A |
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%
35%
Minerals Daily Need Coverage Score
32%
79%
Comparison summary
Which food is lower in Cholesterol?
Prunes is lower in Cholesterol (difference - 99mg)
Which food contains less Sodium?
Prunes contains less Sodium (difference - 651mg)
Which food is lower in Saturated fat?
Prunes is lower in Saturated fat (difference - 18.779g)
Which food is lower in Sugar?
Cheese is lower in Sugar (difference - 37.65g)
Which food is lower in glycemic index?
Cheese is lower in glycemic index (difference - 29)
Which food is cheaper?
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The foods are relatively equal in price ($2)
Which food is richer in minerals?
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It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
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It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.