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  6. Prunes vs. Mozzarella

Prunes vs. Mozzarella — In-Depth Nutrition Comparison

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How are prunes and mozzarella different?

  • Prunes are richer in vitamin K, fiber, copper, and potassium, while mozzarella is higher in calcium, phosphorus, vitamin B12, selenium, and zinc.
  • Mozzarella covers your daily need for calcium, 69% more than prunes.
  • Prunes are lower in saturated fat.

Plums, dried (prunes), uncooked and Cheese, mozzarella, low sodium types were used in this article.

Infographic

Prunes vs Mozzarella 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
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 219% 8.4% 9.4% 9% 85% 225% 2.1% 0% 86%
Contains more MagnesiumMagnesium +57.7%
Contains more PotassiumPotassium +670.5%
Contains more IronIron +272%
Contains more CopperCopper +940.7%
Contains less SodiumSodium -87.5%
Contains more ManganeseManganese +∞%
Contains more CalciumCalcium +1600%
Contains more ZincZinc +611.4%
Contains more PhosphorusPhosphorus +659.4%
Contains more SeleniumSelenium +5133.3%

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.
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 0% 46% 3% 4.5% 5% 78% 2.3% 0% 18% 115% 4.5% 6.8% 10%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +186.7%
Contains more Vitamin B1Vitamin B1 +155%
Contains more Vitamin B3Vitamin B3 +1468.3%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +156.3%
Contains more Vitamin KVitamin K +3205.6%
Contains more Vitamin AVitamin A +251.3%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +82.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +125%
Contains more CholineCholine +82.2%

All nutrients comparison - raw data values

Nutrient Prunes Mozzarella DV% diff.
Calcium 43mg 731mg 69%
Phosphorus 69mg 524mg 65%
Protein 2.18g 27.5g 51%
Saturated fat 0.088g 10.867g 49%
Vitamin K 59.5µg 1.8µg 48%
Vitamin B12 0µg 0.92µg 38%
Selenium 0.3µg 15.7µg 28%
Copper 0.281mg 0.027mg 28%
Fiber 7.1g 0g 28%
Fats 0.38g 17.1g 26%
Zinc 0.44mg 3.13mg 24%
Carbs 63.88g 3.1g 20%
Potassium 732mg 95mg 19%
Cholesterol 0mg 54mg 18%
Fructose 12.45g 16%
Manganese 0.299mg 13%
Monounsaturated fat 0.053g 4.844g 12%
Vitamin B2 0.186mg 0.34mg 12%
Vitamin A 39µg 137µg 11%
Vitamin B3 1.882mg 0.12mg 11%
Vitamin B6 0.205mg 0.08mg 10%
Iron 0.93mg 0.25mg 9%
Vitamin B5 0.422mg 8%
Magnesium 41mg 26mg 4%
Vitamin B1 0.051mg 0.02mg 3%
Polyunsaturated fat 0.062g 0.509g 3%
Choline 10.1mg 18.4mg 2%
Starch 5.11g 2%
Calories 240kcal 280kcal 2%
Vitamin D 0IU 13IU 2%
Vitamin D 0µg 0.3µg 2%
Vitamin E 0.43mg 0.15mg 2%
Folate 4µg 9µg 1%
Vitamin C 0.6mg 0mg 1%
Sodium 2mg 16mg 1%
Net carbs 56.78g 3.1g N/A
Sugar 38.13g 1.23g N/A
Tryptophan 0.025mg 0%
Threonine 0.049mg 0%
Isoleucine 0.041mg 0%
Leucine 0.066mg 0%
Lysine 0.05mg 0%
Methionine 0.016mg 0%
Phenylalanine 0.052mg 0%
Valine 0.056mg 0%
Histidine 0.027mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Prunes
Prunes
2
2% 64% 31% 3%
Protein: 2.18 g
Fats: 0.38 g
Carbs: 63.88 g
Water: 30.92 g
Other: 2.64 g
28% 17% 3% 50% 2%
Protein: 27.5 g
Fats: 17.1 g
Carbs: 3.1 g
Water: 49.9 g
Other: 2.4 g
Contains more CarbsCarbs +1960.6%
Contains more ProteinProtein +1161.5%
Contains more FatsFats +4400%
Contains more WaterWater +61.4%
~equal in Other ~2.4g

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
67% 30% 3%
Saturated fat: Sat. Fat 10.867 g
Monounsaturated fat: Mono. Fat 4.844 g
Polyunsaturated fat: Poly. Fat 0.509 g
Contains less Sat. FatSaturated fat -99.2%
Contains more Mono. FatMonounsaturated fat +9039.6%
Contains more Poly. FatPolyunsaturated fat +721%

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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. Mozzarella - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167735/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.