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  6. Prunes vs. Crème caramel

Prunes vs. Crème caramel — In-Depth Nutrition Comparison

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A recap on differences between prunes and crème caramel

  • Prunes have more vitamin K, fiber, copper, potassium, manganese, vitamin A, and vitamin B6; however, crème caramel is higher in selenium and vitamin B12.
  • Prunes cover your daily vitamin K needs 49% more than crème caramel.
  • The glycemic index of crème caramel is higher.

Food varieties used in this article are Plums, dried (prunes), uncooked and Desserts, flan, caramel custard, prepared-from-recipe.

Infographic

Prunes vs Crème caramel 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
6
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 6.4% 25% 10% 14% 9.3% 13% 41% 6.9% 1.3% 47%
Contains more MagnesiumMagnesium +355.6%
Contains more PotassiumPotassium +520.3%
Contains more IronIron +144.7%
Contains more CopperCopper +903.6%
Contains less SodiumSodium -96.2%
Contains more ManganeseManganese +2890%
Contains more CalciumCalcium +93%
Contains more PhosphorusPhosphorus +39.1%
Contains more SeleniumSelenium +2800%
~equal in Zinc ~0.47mg

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 0% 15% 4.6% 0% 8% 48% 1.5% 31% 10% 45% 0.5% 6.8% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +87%
Contains more Vitamin B1Vitamin B1 +59.4%
Contains more Vitamin B3Vitamin B3 +2195.1%
Contains more Vitamin B6Vitamin B6 +365.9%
Contains more Vitamin KVitamin K +29650%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +17.9%
Contains more Vitamin B2Vitamin B2 +12.9%
Contains more Vitamin B5Vitamin B5 +21.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +125%
~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient Prunes Crème caramel DV% diff.
Vitamin K 59.5µg 0.2µg 49%
Cholesterol 0mg 90mg 30%
Fiber 7.1g 0g 28%
Copper 0.281mg 0.028mg 28%
Potassium 732mg 118mg 18%
Fructose 12.45g 16%
Selenium 0.3µg 8.7µg 15%
Vitamin B12 0µg 0.36µg 15%
Carbs 63.88g 22.78g 14%
Manganese 0.299mg 0.01mg 13%
Vitamin B6 0.205mg 0.044mg 12%
Vitamin B3 1.882mg 0.082mg 11%
Magnesium 41mg 9mg 8%
Saturated fat 0.088g 1.799g 8%
Iron 0.93mg 0.38mg 7%
Fats 0.38g 4.03g 6%
Calories 240kcal 145kcal 5%
Protein 2.18g 4.53g 5%
Phosphorus 69mg 96mg 4%
Calcium 43mg 83mg 4%
Monounsaturated fat 0.053g 1.266g 3%
Choline 10.1mg 2%
Polyunsaturated fat 0.062g 0.392g 2%
Vitamin B5 0.422mg 0.514mg 2%
Vitamin B2 0.186mg 0.21mg 2%
Vitamin B1 0.051mg 0.032mg 2%
Sodium 2mg 53mg 2%
Starch 5.11g 2%
Vitamin C 0.6mg 0mg 1%
Vitamin A 39µg 46µg 1%
Folate 4µg 9µg 1%
Vitamin E 0.43mg 0.23mg 1%
Net carbs 56.78g 22.78g N/A
Sugar 38.13g 23.15g N/A
Zinc 0.44mg 0.47mg 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%
Omega-3 - EPA 0g 0.001g N/A
Omega-3 - DHA 0g 0.007g 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
5% 4% 23% 68%
Protein: 4.53 g
Fats: 4.03 g
Carbs: 22.78 g
Water: 68.05 g
Other: 0.61 g
Contains more CarbsCarbs +180.4%
Contains more OtherOther +332.8%
Contains more ProteinProtein +107.8%
Contains more FatsFats +960.5%
Contains more WaterWater +120.1%

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
52% 37% 11%
Saturated fat: Sat. Fat 1.799 g
Monounsaturated fat: Mono. Fat 1.266 g
Polyunsaturated fat: Poly. Fat 0.392 g
Contains less Sat. FatSaturated fat -95.1%
Contains more Mono. FatMonounsaturated fat +2288.7%
Contains more Poly. FatPolyunsaturated fat +532.3%

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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. Crème caramel - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167574/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.