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  6. Prunes vs. Garden cress

Prunes vs. Garden cress — In-Depth Nutrition Comparison

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The main differences between prunes and garden cress

  • Prunes have more fiber, copper, and vitamin B3; however, garden cress has more vitamin K, vitamin A, vitamin C, folate, manganese, and vitamin B2.
  • Daily need coverage for vitamin K for garden cress is 402% higher.
  • Garden cress has 6 times less fiber than prunes. Prunes have 7.1g of fiber, while garden cress has 1.1g.

Food types used in this article are Plums, dried (prunes), uncooked and Cress, garden, raw.

Infographic

Prunes vs Garden cress 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 27% 24% 53% 49% 57% 6.3% 33% 1.8% 72% 4.9%
Contains more PotassiumPotassium +20.8%
Contains more CopperCopper +65.3%
Contains more ZincZinc +91.3%
Contains less SodiumSodium -85.7%
Contains more CalciumCalcium +88.4%
Contains more IronIron +39.8%
Contains more PhosphorusPhosphorus +10.1%
Contains more ManganeseManganese +84.9%
Contains more SeleniumSelenium +200%
~equal in Magnesium ~38mg

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
2
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 230% 115% 14% 0% 20% 60% 19% 15% 57% 0% 1355% 60% 11%
Contains more Vitamin B3Vitamin B3 +88.2%
Contains more Vitamin B5Vitamin B5 +74.4%
Contains more Vitamin CVitamin C +11400%
Contains more Vitamin AVitamin A +787.2%
Contains more Vitamin EVitamin E +62.8%
Contains more Vitamin B1Vitamin B1 +56.9%
Contains more Vitamin B2Vitamin B2 +39.8%
Contains more Vitamin B6Vitamin B6 +20.5%
Contains more Vitamin KVitamin K +810.8%
Contains more FolateFolate +1900%
Contains more CholineCholine +93.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Prunes Garden cress DV% diff.
Vitamin K 59.5µg 541.9µg 402%
Vitamin C 0.6mg 69mg 76%
Vitamin A 39µg 346µg 34%
Fiber 7.1g 1.1g 24%
Folate 4µg 80µg 19%
Carbs 63.88g 5.5g 19%
Fructose 12.45g 16%
Copper 0.281mg 0.17mg 12%
Manganese 0.299mg 0.553mg 11%
Calories 240kcal 32kcal 10%
Vitamin B3 1.882mg 1mg 6%
Vitamin B2 0.186mg 0.26mg 6%
Iron 0.93mg 1.3mg 5%
Potassium 732mg 606mg 4%
Vitamin B5 0.422mg 0.242mg 4%
Calcium 43mg 81mg 4%
Vitamin B6 0.205mg 0.247mg 3%
Vitamin B1 0.051mg 0.08mg 2%
Choline 10.1mg 19.5mg 2%
Starch 5.11g 2%
Vitamin E 0.43mg 0.7mg 2%
Zinc 0.44mg 0.23mg 2%
Polyunsaturated fat 0.062g 0.228g 1%
Selenium 0.3µg 0.9µg 1%
Protein 2.18g 2.6g 1%
Sodium 2mg 14mg 1%
Phosphorus 69mg 76mg 1%
Magnesium 41mg 38mg 1%
Fats 0.38g 0.7g 0%
Net carbs 56.78g 4.4g N/A
Sugar 38.13g 4.4g N/A
Saturated fat 0.088g 0.023g 0%
Monounsaturated fat 0.053g 0.239g 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
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
3% 6% 89% 2%
Protein: 2.6 g
Fats: 0.7 g
Carbs: 5.5 g
Water: 89.4 g
Other: 1.8 g
Contains more CarbsCarbs +1061.5%
Contains more OtherOther +46.7%
Contains more ProteinProtein +19.3%
Contains more FatsFats +84.2%
Contains more WaterWater +189.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Prunes
Prunes
0
43% 26% 31%
Saturated fat: Sat. Fat 0.088 g
Monounsaturated fat: Mono. Fat 0.053 g
Polyunsaturated fat: Poly. Fat 0.062 g
5% 49% 47%
Saturated fat: Sat. Fat 0.023 g
Monounsaturated fat: Mono. Fat 0.239 g
Polyunsaturated fat: Poly. Fat 0.228 g
Contains less Sat. FatSaturated fat -73.9%
Contains more Mono. FatMonounsaturated fat +350.9%
Contains more Poly. FatPolyunsaturated fat +267.7%

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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. Garden cress - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168407/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.