Prunes vs. Cornmeal — In-Depth Nutrition Comparison
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Summary of differences between prunes and cornmeal
- Prunes have 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 for folate, 51% more than prunes.
- Prunes have a lower glycemic index. The glycemic index of prunes is 29, while the glycemic index of cornmeal is 68.
These are the specific foods used in this comparison Plums, dried (prunes), uncooked and Cornmeal, degermed, enriched, yellow.
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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 CalciumCalcium | +1333.3% |
| Contains more PotassiumPotassium | +415.5% |
| Contains more CopperCopper | +269.7% |
| Contains less SodiumSodium | -71.4% |
| Contains more ManganeseManganese | +71.8% |
| Contains more IronIron | +368.8% |
| Contains more ZincZinc | +50% |
| Contains more PhosphorusPhosphorus | +43.5% |
| Contains more SeleniumSelenium | +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.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +254.5% |
| Contains more Vitamin EVitamin E | +258.3% |
| Contains more Vitamin B5Vitamin B5 | +75.8% |
| Contains more Vitamin B6Vitamin B6 | +12.6% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more CholineCholine | +17.4% |
| Contains more Vitamin B1Vitamin B1 | +980.4% |
| Contains more Vitamin B2Vitamin B2 | +105.4% |
| Contains more Vitamin B3Vitamin B3 | +164% |
| Contains more FolateFolate | +5125% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Folate | 4µg | 209µg | 51% |
| Vitamin K | 59.5µg | 0µg | 50% |
| Iron | 0.93mg | 4.36mg | 43% |
| Vitamin B1 | 0.051mg | 0.551mg | 42% |
| Starch | 5.11g | 73.3g | 28% |
| Copper | 0.281mg | 0.076mg | 23% |
| Vitamin B3 | 1.882mg | 4.968mg | 19% |
| Selenium | 0.3µg | 10.5µg | 19% |
| Potassium | 732mg | 142mg | 17% |
| Vitamin B2 | 0.186mg | 0.382mg | 15% |
| Fructose | 12.45g | 0.17g | 15% |
| Fiber | 7.1g | 3.9g | 13% |
| Protein | 2.18g | 7.11g | 10% |
| Calories | 240kcal | 370kcal | 7% |
| Polyunsaturated fat | 0.062g | 0.828g | 5% |
| Manganese | 0.299mg | 0.174mg | 5% |
| Carbs | 63.88g | 79.45g | 5% |
| Calcium | 43mg | 3mg | 4% |
| Phosphorus | 69mg | 99mg | 4% |
| Vitamin B5 | 0.422mg | 0.24mg | 4% |
| Vitamin A | 39µg | 11µg | 3% |
| Vitamin E | 0.43mg | 0.12mg | 2% |
| Magnesium | 41mg | 32mg | 2% |
| Zinc | 0.44mg | 0.66mg | 2% |
| Vitamin B6 | 0.205mg | 0.182mg | 2% |
| Fats | 0.38g | 1.75g | 2% |
| Monounsaturated fat | 0.053g | 0.39g | 1% |
| Saturated fat | 0.088g | 0.22g | 1% |
| Vitamin C | 0.6mg | 0mg | 1% |
| Net carbs | 56.78g | 75.55g | N/A |
| Sugar | 38.13g | 1.61g | N/A |
| Sodium | 2mg | 7mg | 0% |
| Choline | 10.1mg | 8.6mg | 0% |
| Tryptophan | 0.025mg | 0.038mg | 0% |
| Threonine | 0.049mg | 0.172mg | 0% |
| Isoleucine | 0.041mg | 0.242mg | 0% |
| Leucine | 0.066mg | 1.006mg | 0% |
| Lysine | 0.05mg | 0.105mg | 0% |
| Methionine | 0.016mg | 0.162mg | 0% |
| Phenylalanine | 0.052mg | 0.366mg | 0% |
| Valine | 0.056mg | 0.337mg | 0% |
| Histidine | 0.027mg | 0.172mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more WaterWater | +176.6% |
| Contains more OtherOther | +417.6% |
| Contains more ProteinProtein | +226.1% |
| Contains more FatsFats | +360.5% |
| Contains more CarbsCarbs | +24.4% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -60% |
| Contains more Mono. FatMonounsaturated fat | +635.8% |
| Contains more Poly. FatPolyunsaturated fat | +1235.5% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
| Contains more GlucoseGlucose | +4446.4% |
| Contains more FructoseFructose | +7223.5% |
| Contains more StarchStarch | +1334.4% |
| Contains more SucroseSucrose | +353.3% |
| Contains more MaltoseMaltose | +216.7% |
~equal in
Lactose
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~equal in
Galactose
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