Prunes vs. Club sandwich — In-Depth Nutrition Comparison
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Important differences between prunes and club sandwich
- Prunes have more vitamin K, fiber, and copper; however, club sandwich is richer in selenium, vitamin B3, phosphorus, and vitamin B12.
- Club sandwich's daily need coverage for selenium is 45% more.
- Prunes contain 7 times more vitamin K than club sandwich. Prunes contain 59.5µg of vitamin K, while club sandwich contains 8.7µg.
- Prunes contain less saturated fat.
The food varieties used in the comparison are Plums, dried (prunes), uncooked and Fast foods, grilled chicken, bacon, and tomato club sandwich, with cheese, lettuce, and mayonnaise.
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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 | +28.1% |
| Contains more PotassiumPotassium | +223.9% |
| Contains more CopperCopper | +215.7% |
| Contains less SodiumSodium | -99.7% |
| Contains more ManganeseManganese | +∞% |
| Contains more CalciumCalcium | +120.9% |
| Contains more IronIron | +47.3% |
| Contains more ZincZinc | +204.5% |
| Contains more PhosphorusPhosphorus | +211.6% |
| Contains more SeleniumSelenium | +8166.7% |
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 | +11.4% |
| Contains more Vitamin KVitamin K | +583.9% |
| Contains more Vitamin CVitamin C | +633.3% |
| Contains more Vitamin EVitamin E | +41.9% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B1Vitamin B1 | +237.3% |
| Contains more Vitamin B3Vitamin B3 | +196.2% |
| Contains more Vitamin B5Vitamin B5 | +95.7% |
| Contains more Vitamin B6Vitamin B6 | +44.4% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more FolateFolate | +675% |
| Contains more CholineCholine | +373.3% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Selenium | 0.3µg | 24.8µg | 45% |
| Vitamin K | 59.5µg | 8.7µg | 42% |
| Protein | 2.18g | 17.19g | 30% |
| Sodium | 2mg | 630mg | 27% |
| Fiber | 7.1g | 1.2g | 24% |
| Vitamin B3 | 1.882mg | 5.575mg | 23% |
| Phosphorus | 69mg | 215mg | 21% |
| Copper | 0.281mg | 0.089mg | 21% |
| Vitamin B12 | 0µg | 0.47µg | 20% |
| Fructose | 12.45g | 16% | |
| Potassium | 732mg | 226mg | 15% |
| Cholesterol | 0mg | 46mg | 15% |
| Carbs | 63.88g | 19.87g | 15% |
| Saturated fat | 0.088g | 3.109g | 14% |
| Manganese | 0.299mg | 13% | |
| Polyunsaturated fat | 0.062g | 1.88g | 12% |
| Fats | 0.38g | 8.05g | 12% |
| Vitamin B1 | 0.051mg | 0.172mg | 10% |
| Zinc | 0.44mg | 1.34mg | 8% |
| Vitamin B5 | 0.422mg | 0.826mg | 8% |
| Folate | 4µg | 31µg | 7% |
| Vitamin B6 | 0.205mg | 0.296mg | 7% |
| Choline | 10.1mg | 47.8mg | 7% |
| Monounsaturated fat | 0.053g | 2.949g | 7% |
| Iron | 0.93mg | 1.37mg | 6% |
| Calcium | 43mg | 95mg | 5% |
| Vitamin C | 0.6mg | 4.4mg | 4% |
| Starch | 5.11g | 2% | |
| Magnesium | 41mg | 32mg | 2% |
| Vitamin D | 0µg | 0.1µg | 1% |
| Vitamin E | 0.43mg | 0.61mg | 1% |
| Vitamin D | 0IU | 5IU | 1% |
| Calories | 240kcal | 220kcal | 1% |
| Net carbs | 56.78g | 18.67g | N/A |
| Sugar | 38.13g | 4.68g | N/A |
| Vitamin A | 39µg | 35µg | 0% |
| Vitamin B2 | 0.186mg | 0.186mg | 0% |
| Trans fat | 0.071g | 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% | |
| Omega-3 - EPA | 0g | 0.004g | N/A |
| Omega-3 - DHA | 0g | 0.007g | N/A |
| Omega-3 - DPA | 0g | 0.004g | N/A |
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:
17.19 g
Fats:
8.05 g
Carbs:
19.87 g
Water:
52.52 g
Other:
2.37 g
| Contains more CarbsCarbs | +221.5% |
| Contains more OtherOther | +11.4% |
| Contains more ProteinProtein | +688.5% |
| Contains more FatsFats | +2018.4% |
| Contains more WaterWater | +69.9% |
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
3.109 g
Monounsaturated fat:
Mono. Fat
2.949 g
Polyunsaturated fat:
Poly. Fat
1.88 g
| Contains less Sat. FatSaturated fat | -97.2% |
| Contains more Mono. FatMonounsaturated fat | +5464.2% |
| Contains more Poly. FatPolyunsaturated fat | +2932.3% |
