Prunes vs. Crackers — In-Depth Nutrition Comparison
Compare
Significant differences between prunes and crackers
- Prunes have more copper, fiber, and potassium; however, crackers are richer in iron, vitamin B1, phosphorus, folate, and vitamin B2.
- Crackers cover your daily iron needs 39% more than prunes.
- Crackers have 6 times less potassium than prunes. Prunes have 732mg of potassium, while crackers have 118mg.
- Prunes contain less saturated fat.
- Crackers have a higher glycemic index. The glycemic index of crackers is 63, while the glycemic index of prunes is 29.
Specific food types used in this comparison are Plums, dried (prunes), uncooked and Crackers, standard snack-type, regular.
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.
| Contains more MagnesiumMagnesium | +127.8% |
| Contains more PotassiumPotassium | +520.3% |
| Contains more CopperCopper | +170.2% |
| Contains less SodiumSodium | -99.7% |
| Contains more CalciumCalcium | +179.1% |
| Contains more IronIron | +333.3% |
| Contains more ZincZinc | +11.4% |
| Contains more PhosphorusPhosphorus | +259.4% |
| Contains more ManganeseManganese | +64.2% |
| Contains more SeleniumSelenium | +2133.3% |
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.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B6Vitamin B6 | +225.4% |
| Contains more Vitamin EVitamin E | +604.7% |
| Contains more Vitamin B1Vitamin B1 | +715.7% |
| Contains more Vitamin B2Vitamin B2 | +145.2% |
| Contains more Vitamin B3Vitamin B3 | +131.2% |
| Contains more Vitamin KVitamin K | +16.5% |
| Contains more FolateFolate | +2200% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Polyunsaturated fat | 0.062g | 13.137g | 87% |
| Fats | 0.38g | 26.43g | 40% |
| Iron | 0.93mg | 4.03mg | 39% |
| Sodium | 2mg | 726mg | 31% |
| Vitamin B1 | 0.051mg | 0.416mg | 30% |
| Phosphorus | 69mg | 248mg | 26% |
| Saturated fat | 0.088g | 5.562g | 25% |
| Folate | 4µg | 92µg | 22% |
| Vitamin B2 | 0.186mg | 0.456mg | 21% |
| Copper | 0.281mg | 0.104mg | 20% |
| Fiber | 7.1g | 2.3g | 19% |
| Starch | 5.11g | 49.69g | 18% |
| Potassium | 732mg | 118mg | 18% |
| Vitamin E | 0.43mg | 3.03mg | 17% |
| Monounsaturated fat | 0.053g | 6.553g | 16% |
| Fructose | 12.45g | 0.29g | 15% |
| Vitamin B3 | 1.882mg | 4.352mg | 15% |
| Calories | 240kcal | 510kcal | 14% |
| Selenium | 0.3µg | 6.7µg | 12% |
| Vitamin B6 | 0.205mg | 0.063mg | 11% |
| Protein | 2.18g | 6.64g | 9% |
| Manganese | 0.299mg | 0.491mg | 8% |
| Vitamin K | 59.5µg | 69.3µg | 8% |
| Calcium | 43mg | 120mg | 8% |
| Magnesium | 41mg | 18mg | 5% |
| Vitamin A | 39µg | 0µg | 4% |
| Vitamin C | 0.6mg | 0mg | 1% |
| Carbs | 63.88g | 61.3g | 1% |
| Net carbs | 56.78g | 59g | N/A |
| Sugar | 38.13g | 8.18g | N/A |
| Zinc | 0.44mg | 0.49mg | 0% |
| Vitamin B5 | 0.422mg | 0.417mg | 0% |
| Trans fat | 1.076g | N/A | |
| Choline | 10.1mg | 9.6mg | 0% |
| Tryptophan | 0.025mg | 0.084mg | 0% |
| Threonine | 0.049mg | 0.193mg | 0% |
| Isoleucine | 0.041mg | 0.246mg | 0% |
| Leucine | 0.066mg | 0.471mg | 0% |
| Lysine | 0.05mg | 0.103mg | 0% |
| Methionine | 0.016mg | 0.112mg | 0% |
| Phenylalanine | 0.052mg | 0.331mg | 0% |
| Valine | 0.056mg | 0.294mg | 0% |
| Histidine | 0.027mg | 0.145mg | 0% |
| Omega-3 - ALA | 1.485g | N/A | |
| Omega-6 - Gamma-linoleic acid | 0g | 0.062g | N/A |
| Omega-6 - Eicosadienoic acid | 0g | 0.009g | N/A |
| Omega-6 - Linoleic acid | 11.48g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more WaterWater | +884.7% |
| Contains more ProteinProtein | +204.6% |
| Contains more FatsFats | +6855.3% |
~equal in
Carbs
~61.3g
~equal in
Other
~2.49g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -98.4% |
| Contains more Mono. FatMonounsaturated fat | +12264.2% |
| Contains more Poly. FatPolyunsaturated fat | +21088.7% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
| Contains more GlucoseGlucose | +5317% |
| Contains more FructoseFructose | +4193.1% |
| Contains more StarchStarch | +872.4% |
| Contains more SucroseSucrose | +4533.3% |
| Contains more MaltoseMaltose | +700% |
~equal in
Lactose
~0g
~equal in
Galactose
~0g
