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Prunes vs. Cornmeal — In-Depth Nutrition Comparison

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Summary of differences between Prunes and Cornmeal

  • Prunes has more Vitamin K, Copper, Potassium, and Fiber, while Cornmeal has more Folate, Iron, Vitamin B1, Vitamin B3, Selenium, and Vitamin B2.
  • Cornmeal covers your daily need of Folate 51% more than Prunes.

These are the specific foods used in this comparison Plums, dried (prunes), uncooked and Cornmeal, degermed, enriched, yellow.

Infographic

Prunes vs Cornmeal 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 Calcium +1333.3%
Contains more Magnesium +28.1%
Contains more Potassium +415.5%
Contains less Sodium -71.4%
Contains more Copper +269.7%
Contains more Manganese +71.8%
Contains more Iron +368.8%
Contains more Phosphorus +43.5%
Contains more Zinc +50%
Contains more Selenium +3400%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 13% 35% 30% 30% 65% 1% 12% 94% 39% 2%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 164% 23% 43% 13% 1% 19% 26% 23% 58%
Contains more Calcium +1333.3%
Contains more Magnesium +28.1%
Contains more Potassium +415.5%
Contains less Sodium -71.4%
Contains more Copper +269.7%
Contains more Manganese +71.8%
Contains more Iron +368.8%
Contains more Phosphorus +43.5%
Contains more Zinc +50%
Contains more Selenium +3400%

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
6
:
Contains more Vitamin A +265%
Contains more Vitamin E +258.3%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +75.8%
Contains more Vitamin B6 +12.6%
Contains more Vitamin K +∞%
Contains more Vitamin B1 +980.4%
Contains more Vitamin B2 +105.4%
Contains more Vitamin B3 +164%
Contains more Folate +5125%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 47% 9% 0% 2% 13% 43% 36% 26% 48% 3% 0% 149%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 13% 3% 0% 0% 138% 89% 94% 15% 42% 157% 0% 0%
Contains more Vitamin A +265%
Contains more Vitamin E +258.3%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +75.8%
Contains more Vitamin B6 +12.6%
Contains more Vitamin K +∞%
Contains more Vitamin B1 +980.4%
Contains more Vitamin B2 +105.4%
Contains more Vitamin B3 +164%
Contains more Folate +5125%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Water +176.6%
Contains more Other +417.6%
Contains more Protein +226.1%
Contains more Fats +360.5%
Contains more Carbs +24.4%
2% 64% 31% 3%
Protein: 2.18 g
Fats: 0.38 g
Carbs: 63.88 g
Water: 30.92 g
Other: 2.64 g
7% 2% 79% 11%
Protein: 7.11 g
Fats: 1.75 g
Carbs: 79.45 g
Water: 11.18 g
Other: 0.51 g
Contains more Water +176.6%
Contains more Other +417.6%
Contains more Protein +226.1%
Contains more Fats +360.5%
Contains more Carbs +24.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -60%
Contains more Monounsaturated Fat +635.8%
Contains more Polyunsaturated fat +1235.5%
43% 26% 31%
Saturated Fat: 0.088 g
Monounsaturated Fat: 0.053 g
Polyunsaturated fat: 0.062 g
15% 27% 58%
Saturated Fat: 0.22 g
Monounsaturated Fat: 0.39 g
Polyunsaturated fat: 0.828 g
Contains less Saturated Fat -60%
Contains more Monounsaturated Fat +635.8%
Contains more Polyunsaturated fat +1235.5%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Contains more Glucose +4446.4%
Contains more Fructose +7223.5%
Contains more Starch +1334.4%
Contains more Sucrose +353.3%
Contains more Maltose +216.7%
12% 59% 29%
Starch: 5.11 g
Sucrose: 0.15 g
Glucose: 25.46 g
Fructose: 12.45 g
Lactose: 0 g
Maltose: 0.06 g
Galactose: 0 g
98%
Starch: 73.3 g
Sucrose: 0.68 g
Glucose: 0.56 g
Fructose: 0.17 g
Lactose: 0 g
Maltose: 0.19 g
Galactose: 0 g
Contains more Glucose +4446.4%
Contains more Fructose +7223.5%
Contains more Starch +1334.4%
Contains more Sucrose +353.3%
Contains more Maltose +216.7%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Prunes Cornmeal
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in Sugar ok
Lower in price ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Prunes Cornmeal Opinion
Net carbs 56.78g 75.55g Cornmeal
Protein 2.18g 7.11g Cornmeal
Fats 0.38g 1.75g Cornmeal
Carbs 63.88g 79.45g Cornmeal
Calories 240kcal 370kcal Cornmeal
Starch 5.11g 73.3g Cornmeal
Fructose 12.45g 0.17g Prunes
Sugar 38.13g 1.61g Cornmeal
Fiber 7.1g 3.9g Prunes
Calcium 43mg 3mg Prunes
Iron 0.93mg 4.36mg Cornmeal
Magnesium 41mg 32mg Prunes
Phosphorus 69mg 99mg Cornmeal
Potassium 732mg 142mg Prunes
Sodium 2mg 7mg Prunes
Zinc 0.44mg 0.66mg Cornmeal
Copper 0.281mg 0.076mg Prunes
Manganese 0.299mg 0.174mg Prunes
Selenium 0.3µg 10.5µg Cornmeal
Vitamin A 781IU 214IU Prunes
Vitamin A RAE 39µg 11µg Prunes
Vitamin E 0.43mg 0.12mg Prunes
Vitamin C 0.6mg 0mg Prunes
Vitamin B1 0.051mg 0.551mg Cornmeal
Vitamin B2 0.186mg 0.382mg Cornmeal
Vitamin B3 1.882mg 4.968mg Cornmeal
Vitamin B5 0.422mg 0.24mg Prunes
Vitamin B6 0.205mg 0.182mg Prunes
Folate 4µg 209µg Cornmeal
Vitamin K 59.5µg 0µg Prunes
Tryptophan 0.025mg 0.038mg Cornmeal
Threonine 0.049mg 0.172mg Cornmeal
Isoleucine 0.041mg 0.242mg Cornmeal
Leucine 0.066mg 1.006mg Cornmeal
Lysine 0.05mg 0.105mg Cornmeal
Methionine 0.016mg 0.162mg Cornmeal
Phenylalanine 0.052mg 0.366mg Cornmeal
Valine 0.056mg 0.337mg Cornmeal
Histidine 0.027mg 0.172mg Cornmeal
Saturated Fat 0.088g 0.22g Prunes
Monounsaturated Fat 0.053g 0.39g Cornmeal
Polyunsaturated fat 0.062g 0.828g Cornmeal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Prunes Cornmeal
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
31%
Prunes
46%
Cornmeal
Minerals Daily Need Coverage Score
32%
Prunes
37%
Cornmeal

Comparison summary

Which food contains less Sodium?
Prunes
Prunes contains less Sodium (difference - 5mg)
Which food is lower in Saturated Fat?
Prunes
Prunes is lower in Saturated Fat (difference - 0.132g)
Which food is lower in glycemic index?
Prunes
Prunes is lower in glycemic index (difference - 39)
Which food is lower in Sugar?
Cornmeal
Cornmeal is lower in Sugar (difference - 36.52g)
Which food is cheaper?
Cornmeal
Cornmeal is cheaper (difference - $0.6)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Cornmeal - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168867/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.