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  6. Prunes vs. Crab meat

Prunes vs. Crab meat — In-Depth Nutrition Comparison

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How are prunes and crab meat different?

  • Prunes are richer in fiber, vitamin A, and potassium, while crab meat is higher in vitamin B12, copper, selenium, zinc, and phosphorus.
  • Crab meat covers your daily need for vitamin B12, 479% more than prunes.
  • Prunes are lower in sodium.
  • Prunes have a higher glycemic index (29) than crab meat (0).

Plums, dried (prunes), uncooked and Crustaceans, crab, alaska king, cooked, moist heat types were used in this article.

Infographic

Prunes vs Crab meat 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
4
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 45% 18% 23% 29% 394% 208% 120% 140% 5.2% 218%
Contains more PotassiumPotassium +179.4%
Contains more IronIron +22.4%
Contains less SodiumSodium -99.8%
Contains more ManganeseManganese +647.5%
Contains more MagnesiumMagnesium +53.7%
Contains more CalciumCalcium +37.2%
Contains more CopperCopper +320.6%
Contains more ZincZinc +1631.8%
Contains more PhosphorusPhosphorus +305.8%
Contains more SeleniumSelenium +13233.3%

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
7
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 25% 3% 0% 0% 13% 13% 25% 24% 42% 1438% 0% 38% 0%
Contains more Vitamin AVitamin A +333.3%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B2Vitamin B2 +238.2%
Contains more Vitamin B3Vitamin B3 +40.4%
Contains more Vitamin B6Vitamin B6 +13.9%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +1166.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +1175%
~equal in Vitamin D ~µg
~equal in Vitamin B1 ~0.053mg
~equal in Vitamin B5 ~0.4mg

All nutrients comparison - raw data values

Nutrient Prunes Crab meat DV% diff.
Vitamin B12 0µg 11.5µg 479%
Copper 0.281mg 1.182mg 100%
Selenium 0.3µg 40µg 72%
Zinc 0.44mg 7.62mg 65%
Vitamin K 59.5µg 50%
Sodium 2mg 1072mg 47%
Protein 2.18g 19.35g 34%
Phosphorus 69mg 280mg 30%
Fiber 7.1g 0g 28%
Carbs 63.88g 0g 21%
Cholesterol 0mg 53mg 18%
Fructose 12.45g 16%
Potassium 732mg 262mg 14%
Folate 4µg 51µg 12%
Manganese 0.299mg 0.04mg 11%
Vitamin B2 0.186mg 0.055mg 10%
Vitamin C 0.6mg 7.6mg 8%
Calories 240kcal 97kcal 7%
Magnesium 41mg 63mg 5%
Vitamin B3 1.882mg 1.34mg 3%
Vitamin A 39µg 9µg 3%
Vitamin E 0.43mg 3%
Polyunsaturated fat 0.062g 0.536g 3%
Fats 0.38g 1.54g 2%
Starch 5.11g 2%
Iron 0.93mg 0.76mg 2%
Vitamin B6 0.205mg 0.18mg 2%
Calcium 43mg 59mg 2%
Choline 10.1mg 2%
Net carbs 56.78g 0g N/A
Sugar 38.13g N/A
Vitamin B1 0.051mg 0.053mg 0%
Vitamin B5 0.422mg 0.4mg 0%
Saturated fat 0.088g 0.133g 0%
Monounsaturated fat 0.053g 0.185g 0%
Tryptophan 0.025mg 0.269mg 0%
Threonine 0.049mg 0.783mg 0%
Isoleucine 0.041mg 0.938mg 0%
Leucine 0.066mg 1.536mg 0%
Lysine 0.05mg 1.684mg 0%
Methionine 0.016mg 0.545mg 0%
Phenylalanine 0.052mg 0.817mg 0%
Valine 0.056mg 0.91mg 0%
Histidine 0.027mg 0.393mg 0%
Omega-3 - EPA 0g 0.295g N/A
Omega-3 - DHA 0g 0.118g N/A
Omega-3 - DPA 0g 0.031g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Prunes
Prunes
2
2% 64% 31% 3%
Protein: 2.18 g
Fats: 0.38 g
Carbs: 63.88 g
Water: 30.92 g
Other: 2.64 g
19% 78%
Protein: 19.35 g
Fats: 1.54 g
Carbs: 0 g
Water: 77.55 g
Other: 1.56 g
Contains more CarbsCarbs +∞%
Contains more OtherOther +69.2%
Contains more ProteinProtein +787.6%
Contains more FatsFats +305.3%
Contains more WaterWater +150.8%

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
16% 22% 63%
Saturated fat: Sat. Fat 0.133 g
Monounsaturated fat: Mono. Fat 0.185 g
Polyunsaturated fat: Poly. Fat 0.536 g
Contains less Sat. FatSaturated fat -33.8%
Contains more Mono. FatMonounsaturated fat +249.1%
Contains more Poly. FatPolyunsaturated fat +764.5%

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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. Crab meat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174202/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.