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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.

Infographic

Prunes vs Cheese infographic
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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
6
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%
Cheese
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 213% 6.7% 5.3% 10% 99% 195% 85% 3.5% 155%
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.
Prunes
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 2% 13% 8.6% 0% 13% 43% 35% 25% 47% 0% 149% 3% 5.5%
Cheese
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 0% 110% 14% 9% 7.3% 99% 1.1% 25% 15% 138% 6% 20% 9%
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%
~equal in Vitamin B5 ~0.41mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Prunes
1
2% 64% 31% 3%
Protein: 2.18 g
Fats: 0.38 g
Carbs: 63.88 g
Water: 30.92 g
Other: 2.64 g
Cheese
4
23% 33% 3% 37% 4%
Protein: 22.87 g
Fats: 33.31 g
Carbs: 3.09 g
Water: 37.02 g
Other: 3.71 g
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
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
Cheese
2
64% 31% 5%
Saturated fat: Sat. Fat 18.867 g
Monounsaturated fat: Mono. Fat 9.246 g
Polyunsaturated fat: Poly. Fat 1.421 g
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
Prunes
5
12% 59% 29%
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
Cheese
2
54% 25% 21%
Starch: 0 g
Sucrose: 0 g
Glucose: 0.26 g
Fructose: 0 g
Lactose: 0.12 g
Maltose: 0 g
Galactose: 0.1 g
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.
Prunes Cheese
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in price Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Prunes Cheese 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?

ok
ok
is better in case of low diet
Prunes Cheese
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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%
Prunes
35%
Cheese
Minerals Daily Need Coverage Score
32%
Prunes
79%
Cheese

Comparison summary

Which food is lower in Cholesterol?
Prunes
Prunes is lower in Cholesterol (difference - 99mg)
Which food contains less Sodium?
Prunes
Prunes contains less Sodium (difference - 651mg)
Which food is lower in Saturated fat?
Prunes
Prunes is lower in Saturated fat (difference - 18.779g)
Which food is lower in Sugar?
Cheese
Cheese is lower in Sugar (difference - 37.65g)
Which food is lower in glycemic index?
Cheese
Cheese is lower in glycemic index (difference - 29)
Which food is cheaper?
?
The foods are relatively equal in price ($2)
Which food is richer in minerals?
?
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?
?
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.

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. Cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173414/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.