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  6. Prunes vs. Romano cheese

Prunes vs. Romano cheese — In-Depth Nutrition Comparison

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How are prunes and romano cheese different?

  • Prunes are higher in vitamin K, fiber, and copper; however, romano cheese is richer in calcium, phosphorus, vitamin B12, and selenium.
  • Daily need coverage for calcium for romano cheese is 102% higher.
  • Prunes have less saturated fat.

Plums, dried (prunes), uncooked and Cheese, romano are the varieties used in this article.

Infographic

Prunes vs Romano cheese 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
5
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 29% 319% 7.6% 29% 10% 70% 326% 187% 2.6% 79%
Contains more PotassiumPotassium +751.2%
Contains more IronIron +20.8%
Contains more CopperCopper +836.7%
Contains less SodiumSodium -99.9%
Contains more ManganeseManganese +1395%
Contains more CalciumCalcium +2374.4%
Contains more ZincZinc +486.4%
Contains more PhosphorusPhosphorus +1001.4%
Contains more SeleniumSelenium +4733.3%
~equal in Magnesium ~41mg

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
6
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% 32% 4.6% 7.5% 9.3% 85% 1.4% 25% 20% 140% 5.5% 5.3% 8.4%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +87%
Contains more Vitamin B1Vitamin B1 +37.8%
Contains more Vitamin B3Vitamin B3 +2344.2%
Contains more Vitamin B6Vitamin B6 +141.2%
Contains more Vitamin KVitamin K +2604.5%
Contains more Vitamin AVitamin A +146.2%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +98.9%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +75%
Contains more CholineCholine +52.5%
~equal in Vitamin B5 ~0.424mg

All nutrients comparison - raw data values

Nutrient Prunes Romano cheese DV% diff.
Calcium 43mg 1064mg 102%
Phosphorus 69mg 760mg 99%
Saturated fat 0.088g 17.115g 77%
Sodium 2mg 1433mg 62%
Protein 2.18g 31.8g 59%
Vitamin K 59.5µg 2.2µg 48%
Vitamin B12 0µg 1.12µg 47%
Fats 0.38g 26.94g 41%
Cholesterol 0mg 104mg 35%
Fiber 7.1g 0g 28%
Copper 0.281mg 0.03mg 28%
Selenium 0.3µg 14.5µg 26%
Carbs 63.88g 3.63g 20%
Monounsaturated fat 0.053g 7.838g 19%
Potassium 732mg 86mg 19%
Zinc 0.44mg 2.58mg 19%
Fructose 12.45g 16%
Vitamin B2 0.186mg 0.37mg 14%
Manganese 0.299mg 0.02mg 12%
Vitamin B3 1.882mg 0.077mg 11%
Vitamin B6 0.205mg 0.085mg 9%
Calories 240kcal 387kcal 7%
Vitamin A 39µg 96µg 6%
Polyunsaturated fat 0.062g 0.593g 4%
Vitamin D 0µg 0.5µg 3%
Vitamin D 0IU 20IU 3%
Starch 5.11g 2%
Iron 0.93mg 0.77mg 2%
Folate 4µg 7µg 1%
Vitamin B1 0.051mg 0.037mg 1%
Choline 10.1mg 15.4mg 1%
Vitamin C 0.6mg 0mg 1%
Vitamin E 0.43mg 0.23mg 1%
Net carbs 56.78g 3.63g N/A
Magnesium 41mg 41mg 0%
Sugar 38.13g 0.73g N/A
Vitamin B5 0.422mg 0.424mg 0%
Tryptophan 0.025mg 0.429mg 0%
Threonine 0.049mg 1.171mg 0%
Isoleucine 0.041mg 1.685mg 0%
Leucine 0.066mg 3.071mg 0%
Lysine 0.05mg 2.941mg 0%
Methionine 0.016mg 0.852mg 0%
Phenylalanine 0.052mg 1.71mg 0%
Valine 0.056mg 2.183mg 0%
Histidine 0.027mg 1.231mg 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
32% 27% 4% 31% 7%
Protein: 31.8 g
Fats: 26.94 g
Carbs: 3.63 g
Water: 30.91 g
Other: 6.72 g
Contains more CarbsCarbs +1659.8%
Contains more ProteinProtein +1358.7%
Contains more FatsFats +6989.5%
Contains more OtherOther +154.5%
~equal in Water ~30.91g

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% 31% 2%
Saturated fat: Sat. Fat 17.115 g
Monounsaturated fat: Mono. Fat 7.838 g
Polyunsaturated fat: Poly. Fat 0.593 g
Contains less Sat. FatSaturated fat -99.5%
Contains more Mono. FatMonounsaturated fat +14688.7%
Contains more Poly. FatPolyunsaturated fat +856.5%

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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. Romano cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171249/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.