Prunes vs. Crouton — In-Depth Nutrition Comparison
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Summary of differences between prunes and crouton
- Prunes have more potassium, vitamin A, vitamin B6, and copper, while crouton has more selenium, vitamin B1, iron, folate, and vitamin B3.
- Crouton covers your daily need for selenium, 68% more than prunes.
- The amount of sodium in prunes is lower.
- Prunes have a lower glycemic index. The glycemic index of prunes is 29, while the glycemic index of crouton is 72.
These are the specific foods used in this comparison Plums, dried (prunes), uncooked and Croutons, plain.
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 MagnesiumMagnesium | +32.3% |
| Contains more PotassiumPotassium | +490.3% |
| Contains more CopperCopper | +72.4% |
| Contains less SodiumSodium | -99.7% |
| Contains more CalciumCalcium | +76.7% |
| Contains more IronIron | +338.7% |
| Contains more ZincZinc | +102.3% |
| Contains more PhosphorusPhosphorus | +66.7% |
| Contains more ManganeseManganese | +67.2% |
| Contains more SeleniumSelenium | +12400% |
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 EVitamin E | +∞% |
| Contains more Vitamin B6Vitamin B6 | +688.5% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin B1Vitamin B1 | +1121.6% |
| Contains more Vitamin B2Vitamin B2 | +46.2% |
| Contains more Vitamin B3Vitamin B3 | +189% |
| Contains more FolateFolate | +3200% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Selenium | 0.3µg | 37.5µg | 68% |
| Vitamin K | 59.5µg | 50% | |
| Vitamin B1 | 0.051mg | 0.623mg | 48% |
| Iron | 0.93mg | 4.08mg | 39% |
| Folate | 4µg | 132µg | 32% |
| Sodium | 2mg | 698mg | 30% |
| Vitamin B3 | 1.882mg | 5.439mg | 22% |
| Protein | 2.18g | 11.9g | 19% |
| Potassium | 732mg | 124mg | 18% |
| Fructose | 12.45g | 16% | |
| Vitamin B6 | 0.205mg | 0.026mg | 14% |
| Copper | 0.281mg | 0.163mg | 13% |
| Fats | 0.38g | 6.6g | 10% |
| Manganese | 0.299mg | 0.5mg | 9% |
| Polyunsaturated fat | 0.062g | 1.273g | 8% |
| Fiber | 7.1g | 5.1g | 8% |
| Monounsaturated fat | 0.053g | 3.059g | 8% |
| Calories | 240kcal | 407kcal | 8% |
| Vitamin B2 | 0.186mg | 0.272mg | 7% |
| Phosphorus | 69mg | 115mg | 7% |
| Saturated fat | 0.088g | 1.51g | 6% |
| Vitamin A | 39µg | 0µg | 4% |
| Zinc | 0.44mg | 0.89mg | 4% |
| Vitamin E | 0.43mg | 3% | |
| Carbs | 63.88g | 73.5g | 3% |
| Calcium | 43mg | 76mg | 3% |
| Magnesium | 41mg | 31mg | 2% |
| Starch | 5.11g | 2% | |
| Choline | 10.1mg | 2% | |
| Vitamin C | 0.6mg | 0mg | 1% |
| Net carbs | 56.78g | 68.4g | N/A |
| Sugar | 38.13g | N/A | |
| Vitamin B5 | 0.422mg | 0.429mg | 0% |
| Tryptophan | 0.025mg | 0.14mg | 0% |
| Threonine | 0.049mg | 0.337mg | 0% |
| Isoleucine | 0.041mg | 0.456mg | 0% |
| Leucine | 0.066mg | 0.832mg | 0% |
| Lysine | 0.05mg | 0.278mg | 0% |
| Methionine | 0.016mg | 0.211mg | 0% |
| Phenylalanine | 0.052mg | 0.586mg | 0% |
| Valine | 0.056mg | 0.514mg | 0% |
| Histidine | 0.027mg | 0.255mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more WaterWater | +462.2% |
| Contains more ProteinProtein | +445.9% |
| Contains more FatsFats | +1636.8% |
| Contains more CarbsCarbs | +15.1% |
~equal in
Other
~2.5g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -94.2% |
| Contains more Mono. FatMonounsaturated fat | +5671.7% |
| Contains more Poly. FatPolyunsaturated fat | +1953.2% |
