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  6. Prunes vs. Cookie dough

Prunes vs. Cookie dough — In-Depth Nutrition Comparison

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Summary of differences between prunes and cookie dough

  • Prunes have more copper, fiber, potassium, and vitamin A, while cookie dough has more manganese, selenium, vitamin B1, and iron.
  • Cookie dough covers your daily need for saturated fat, 23% more than prunes.
  • Prunes contain 11 times more vitamin A than cookie dough. While prunes contain 781IU of vitamin A, cookie dough contains only 70IU.
  • The amount of saturated fat in prunes is lower.
  • Prunes have a lower glycemic index. The glycemic index of prunes is 29, while the glycemic index of cookie dough is 54.

These are the specific foods used in this comparison Plums, dried (prunes), uncooked and Cookies, oatmeal, refrigerated dough.

Infographic

Prunes vs Cookie dough 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 20% 9.3% 13% 80% 37% 17% 45% 38% 100% 50%
Contains more MagnesiumMagnesium +46.4%
Contains more CalciumCalcium +38.7%
Contains more PotassiumPotassium +398%
Contains more CopperCopper +155.5%
Contains less SodiumSodium -99.3%
Contains more IronIron +130.1%
Contains more ZincZinc +45.5%
Contains more PhosphorusPhosphorus +50.7%
Contains more ManganeseManganese +155.9%
Contains more SeleniumSelenium +2933.3%

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
8
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% 1.3% 0% 0% 59% 34% 35% 22% 9.5% 5% 0% 26% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +875%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B2Vitamin B2 +25.7%
Contains more Vitamin B5Vitamin B5 +13.4%
Contains more Vitamin B6Vitamin B6 +400%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +358.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +775%
~equal in Vitamin D ~µg
~equal in Vitamin B3 ~1.865mg

All nutrients comparison - raw data values

Nutrient Prunes Cookie dough DV% diff.
Vitamin K 59.5µg 50%
Fats 0.38g 18.9g 28%
Monounsaturated fat 0.053g 10.531g 26%
Saturated fat 0.088g 4.751g 21%
Manganese 0.299mg 0.765mg 20%
Copper 0.281mg 0.11mg 19%
Fiber 7.1g 2.5g 18%
Polyunsaturated fat 0.062g 2.592g 17%
Potassium 732mg 147mg 17%
Fructose 12.45g 16%
Selenium 0.3µg 9.1µg 16%
Vitamin B1 0.051mg 0.234mg 15%
Iron 0.93mg 2.14mg 15%
Vitamin B6 0.205mg 0.041mg 13%
Sodium 2mg 294mg 13%
Calories 240kcal 424kcal 9%
Folate 4µg 35µg 8%
Cholesterol 0mg 24mg 8%
Protein 2.18g 5.4g 6%
Phosphorus 69mg 104mg 5%
Vitamin A 39µg 4µg 4%
Vitamin B2 0.186mg 0.148mg 3%
Vitamin E 0.43mg 3%
Magnesium 41mg 28mg 3%
Zinc 0.44mg 0.64mg 2%
Vitamin B12 0µg 0.04µg 2%
Choline 10.1mg 2%
Carbs 63.88g 59.1g 2%
Starch 5.11g 2%
Vitamin C 0.6mg 0mg 1%
Vitamin B5 0.422mg 0.372mg 1%
Calcium 43mg 31mg 1%
Net carbs 56.78g 56.6g N/A
Sugar 38.13g N/A
Vitamin B3 1.882mg 1.865mg 0%
Tryptophan 0.025mg 0.088mg 0%
Threonine 0.049mg 0.177mg 0%
Isoleucine 0.041mg 0.227mg 0%
Leucine 0.066mg 0.414mg 0%
Lysine 0.05mg 0.257mg 0%
Methionine 0.016mg 0.122mg 0%
Phenylalanine 0.052mg 0.278mg 0%
Valine 0.056mg 0.291mg 0%
Histidine 0.027mg 0.125mg 0%
Omega-3 - EPA 0g 0.001g N/A
Omega-3 - DHA 0g 0.001g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Prunes
Prunes
3
2% 64% 31% 3%
Protein: 2.18 g
Fats: 0.38 g
Carbs: 63.88 g
Water: 30.92 g
Other: 2.64 g
5% 19% 59% 15%
Protein: 5.4 g
Fats: 18.9 g
Carbs: 59.1 g
Water: 15.3 g
Other: 1.3 g
Contains more WaterWater +102.1%
Contains more OtherOther +103.1%
Contains more ProteinProtein +147.7%
Contains more FatsFats +4873.7%
~equal in Carbs ~59.1g

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
27% 59% 15%
Saturated fat: Sat. Fat 4.751 g
Monounsaturated fat: Mono. Fat 10.531 g
Polyunsaturated fat: Poly. Fat 2.592 g
Contains less Sat. FatSaturated fat -98.1%
Contains more Mono. FatMonounsaturated fat +19769.8%
Contains more Poly. FatPolyunsaturated fat +4080.6%

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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. Cookie dough - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174961/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.