Prunes vs. Cheese sandwich — In-Depth Nutrition Comparison
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The main differences between prunes and cheese sandwich
- Prunes have more fiber; however, cheese sandwich has more phosphorus, selenium, manganese, vitamin B1, iron, vitamin B2, and calcium.
- Daily need coverage for phosphorus for cheese sandwich is 45% higher.
- Cheese sandwich has 2 times less fiber than prunes. Prunes have 7.1g of fiber, while cheese sandwich has 3.1g.
- Prunes are lower in saturated fat.
- Cheese sandwich has a higher glycemic index than prunes.
Food types used in this article are Plums, dried (prunes), uncooked and Crackers, wheat, sandwich, with cheese filling.
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.
| Contains more PotassiumPotassium | +139.2% |
| Contains more CopperCopper | +75.6% |
| Contains less SodiumSodium | -99.8% |
| Contains more MagnesiumMagnesium | +31.7% |
| Contains more CalciumCalcium | +374.4% |
| Contains more IronIron | +181.7% |
| Contains more ZincZinc | +97.7% |
| Contains more PhosphorusPhosphorus | +453.6% |
| Contains more ManganeseManganese | +262.2% |
| Contains more SeleniumSelenium | +8000% |
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 | +85.7% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin CVitamin C | +150% |
| Contains more Vitamin B1Vitamin B1 | +602% |
| Contains more Vitamin B2Vitamin B2 | +129.6% |
| Contains more Vitamin B3Vitamin B3 | +69.2% |
| Contains more Vitamin B5Vitamin B5 | +47.4% |
| Contains more Vitamin B6Vitamin B6 | +27.3% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more FolateFolate | +1500% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Polyunsaturated fat | 0.062g | 9.166g | 61% |
| Vitamin K | 59.5µg | 50% | |
| Phosphorus | 69mg | 382mg | 45% |
| Selenium | 0.3µg | 24.3µg | 44% |
| Fats | 0.38g | 25g | 38% |
| Sodium | 2mg | 839mg | 36% |
| Manganese | 0.299mg | 1.083mg | 34% |
| Vitamin B1 | 0.051mg | 0.358mg | 26% |
| Monounsaturated fat | 0.053g | 10.351g | 26% |
| Iron | 0.93mg | 2.62mg | 21% |
| Vitamin B2 | 0.186mg | 0.427mg | 19% |
| Saturated fat | 0.088g | 4.129g | 18% |
| Fructose | 12.45g | 16% | |
| Fiber | 7.1g | 3.1g | 16% |
| Calcium | 43mg | 204mg | 16% |
| Folate | 4µg | 64µg | 15% |
| Protein | 2.18g | 9.8g | 15% |
| Copper | 0.281mg | 0.16mg | 13% |
| Potassium | 732mg | 306mg | 13% |
| Calories | 240kcal | 497kcal | 13% |
| Vitamin B3 | 1.882mg | 3.185mg | 8% |
| Vitamin B12 | 0µg | 0.12µg | 5% |
| Vitamin B5 | 0.422mg | 0.622mg | 4% |
| Vitamin B6 | 0.205mg | 0.261mg | 4% |
| Zinc | 0.44mg | 0.87mg | 4% |
| Vitamin E | 0.43mg | 3% | |
| Magnesium | 41mg | 54mg | 3% |
| Carbs | 63.88g | 58.2g | 2% |
| Vitamin A | 39µg | 21µg | 2% |
| Cholesterol | 0mg | 7mg | 2% |
| Choline | 10.1mg | 2% | |
| Starch | 5.11g | 2% | |
| Vitamin C | 0.6mg | 1.5mg | 1% |
| Net carbs | 56.78g | 55.1g | N/A |
| Sugar | 38.13g | N/A | |
| Tryptophan | 0.025mg | 0.13mg | 0% |
| Threonine | 0.049mg | 0.298mg | 0% |
| Isoleucine | 0.041mg | 0.383mg | 0% |
| Leucine | 0.066mg | 0.698mg | 0% |
| Lysine | 0.05mg | 0.344mg | 0% |
| Methionine | 0.016mg | 0.167mg | 0% |
| Phenylalanine | 0.052mg | 0.472mg | 0% |
| Valine | 0.056mg | 0.438mg | 0% |
| Histidine | 0.027mg | 0.219mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
2.18 g
Fats:
0.38 g
Carbs:
63.88 g
Water:
30.92 g
Other:
2.64 g
Protein:
9.8 g
Fats:
25 g
Carbs:
58.2 g
Water:
3.2 g
Other:
3.8 g
| Contains more WaterWater | +866.3% |
| Contains more ProteinProtein | +349.5% |
| Contains more FatsFats | +6478.9% |
| Contains more OtherOther | +43.9% |
~equal in
Carbs
~58.2g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.088 g
Monounsaturated fat:
Mono. Fat
0.053 g
Polyunsaturated fat:
Poly. Fat
0.062 g
Saturated fat:
Sat. Fat
4.129 g
Monounsaturated fat:
Mono. Fat
10.351 g
Polyunsaturated fat:
Poly. Fat
9.166 g
| Contains less Sat. FatSaturated fat | -97.9% |
| Contains more Mono. FatMonounsaturated fat | +19430.2% |
| Contains more Poly. FatPolyunsaturated fat | +14683.9% |
