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Prunes vs. Macaroon — In-Depth Nutrition Comparison

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Significant differences between prunes and macaroon

  • Prunes have more vitamin K, potassium, vitamin A, vitamin B3, vitamin B2, vitamin B6, and fiber; however, macaroon is richer in selenium.
  • Macaroon covers your daily saturated fat needs 100% more than prunes.
  • Prunes contain less sodium.

Specific food types used in this comparison are Plums, dried (prunes), uncooked and Cookies, coconut macaroon.

Infographic

Prunes vs Macaroon 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.
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 21% 1.5% 11% 31% 90% 20% 29% 31% 0% 37%
Contains more MagnesiumMagnesium +41.4%
Contains more CalciumCalcium +760%
Contains more PotassiumPotassium +495.1%
Contains more IronIron +13.4%
Contains less SodiumSodium -99.2%
Contains more ManganeseManganese +∞%
Contains more ZincZinc +65.9%
Contains more SeleniumSelenium +2166.7%
~equal in Copper ~0.269mg
~equal in Phosphorus ~68mg

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
10
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% 0% 3.8% 0% 5% 14% 4.1% 0% 22% 0% 2.8% 2.3% 5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +126.3%
Contains more Vitamin B1Vitamin B1 +155%
Contains more Vitamin B2Vitamin B2 +210%
Contains more Vitamin B3Vitamin B3 +755.5%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +113.5%
Contains more Vitamin KVitamin K +5309.1%
Contains more FolateFolate +33.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~9.1mg

All nutrients comparison - raw data values

Nutrient Prunes Macaroon DV% diff.
Saturated fat 0.088g 20.099g 91%
Vitamin K 59.5µg 1.1µg 49%
Fats 0.38g 22.55g 34%
Potassium 732mg 123mg 18%
Fructose 12.45g 16%
Manganese 0.299mg 13%
Selenium 0.3µg 6.8µg 12%
Calories 240kcal 460kcal 11%
Vitamin B3 1.882mg 0.22mg 10%
Sodium 2mg 241mg 10%
Vitamin B2 0.186mg 0.06mg 10%
Vitamin B6 0.205mg 0.096mg 8%
Fiber 7.1g 5.1g 8%
Vitamin B5 0.422mg 8%
Polyunsaturated fat 0.062g 0.81g 5%
Monounsaturated fat 0.053g 1.61g 4%
Calcium 43mg 5mg 4%
Vitamin A 39µg 0µg 4%
Zinc 0.44mg 0.73mg 3%
Vitamin B1 0.051mg 0.02mg 3%
Magnesium 41mg 29mg 3%
Vitamin E 0.43mg 0.19mg 2%
Protein 2.18g 3.02g 2%
Starch 5.11g 2%
Carbs 63.88g 61.22g 1%
Copper 0.281mg 0.269mg 1%
Vitamin C 0.6mg 0mg 1%
Iron 0.93mg 0.82mg 1%
Net carbs 56.78g 56.12g N/A
Sugar 38.13g 45.16g N/A
Phosphorus 69mg 68mg 0%
Folate 4µg 3µg 0%
Choline 10.1mg 9.1mg 0%
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
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
3% 23% 61% 12% 2%
Protein: 3.02 g
Fats: 22.55 g
Carbs: 61.22 g
Water: 11.5 g
Other: 1.71 g
Contains more WaterWater +168.9%
Contains more OtherOther +54.4%
Contains more ProteinProtein +38.5%
Contains more FatsFats +5834.2%
~equal in Carbs ~61.22g

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
89% 7% 4%
Saturated fat: Sat. Fat 20.099 g
Monounsaturated fat: Mono. Fat 1.61 g
Polyunsaturated fat: Poly. Fat 0.81 g
Contains less Sat. FatSaturated fat -99.6%
Contains more Mono. FatMonounsaturated fat +2937.7%
Contains more Poly. FatPolyunsaturated fat +1206.5%

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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. Macaroon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171847/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.