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  6. Prunes vs. Danish pastry

Prunes vs. Danish pastry — In-Depth Nutrition Comparison

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What are the main differences between prunes and danish pastry?

  • Prunes are richer in vitamin K, fiber, copper, potassium, vitamin A, and vitamin B6, yet danish pastry is richer in selenium and folate.
  • Prunes' daily need coverage for vitamin K is 44% higher.
  • Prunes have 7 times more potassium than danish pastry. Prunes have 732mg of potassium, while danish pastry has 98mg.
  • Prunes contain less saturated fat.
  • Prunes have a lower glycemic index than danish pastry.

We used Plums, dried (prunes), uncooked and Danish pastry, cheese types in this comparison.

Infographic

Prunes vs Danish pastry 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
5
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 11% 11% 8.6% 68% 30% 19% 46% 54% 46% 103%
Contains more MagnesiumMagnesium +173.3%
Contains more CalciumCalcium +22.9%
Contains more PotassiumPotassium +646.9%
Contains more CopperCopper +215.7%
Contains less SodiumSodium -99.5%
Contains more IronIron +93.5%
Contains more ZincZinc +59.1%
Contains more PhosphorusPhosphorus +56.5%
Contains more ManganeseManganese +17.4%
Contains more SeleniumSelenium +6200%

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
6
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 0.33% 12% 7% 0% 48% 60% 38% 18% 9.2% 25% 17% 45% 11%
Contains more Vitamin CVitamin C +500%
Contains more Vitamin AVitamin A +11.4%
Contains more Vitamin EVitamin E +22.9%
Contains more Vitamin B5Vitamin B5 +38.8%
Contains more Vitamin B6Vitamin B6 +412.5%
Contains more Vitamin KVitamin K +762.3%
Contains more Vitamin B1Vitamin B1 +272.5%
Contains more Vitamin B2Vitamin B2 +39.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +1400%
Contains more CholineCholine +99%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~2mg

All nutrients comparison - raw data values

Nutrient Prunes Danish pastry DV% diff.
Vitamin K 59.5µg 6.9µg 44%
Selenium 0.3µg 18.9µg 34%
Fats 0.38g 21.9g 33%
Saturated fat 0.088g 6.794g 30%
Monounsaturated fat 0.053g 11.313g 28%
Fiber 7.1g 1g 24%
Copper 0.281mg 0.089mg 21%
Potassium 732mg 98mg 19%
Sodium 2mg 417mg 18%
Polyunsaturated fat 0.062g 2.575g 17%
Fructose 12.45g 16%
Folate 4µg 60µg 14%
Vitamin B6 0.205mg 0.04mg 13%
Protein 2.18g 8g 12%
Vitamin B1 0.051mg 0.19mg 12%
Iron 0.93mg 1.8mg 11%
Carbs 63.88g 37.2g 9%
Cholesterol 0mg 23mg 8%
Vitamin B12 0µg 0.2µg 8%
Calories 240kcal 374kcal 7%
Phosphorus 69mg 108mg 6%
Vitamin B2 0.186mg 0.26mg 6%
Magnesium 41mg 15mg 6%
Manganese 0.299mg 0.351mg 2%
Vitamin B5 0.422mg 0.304mg 2%
Starch 5.11g 2%
Zinc 0.44mg 0.7mg 2%
Choline 10.1mg 20.1mg 2%
Vitamin E 0.43mg 0.35mg 1%
Vitamin C 0.6mg 0.1mg 1%
Vitamin B3 1.882mg 2mg 1%
Calcium 43mg 35mg 1%
Net carbs 56.78g 36.2g N/A
Vitamin D 0IU 2IU 0%
Sugar 38.13g 6.95g N/A
Vitamin A 39µg 35µg 0%
Tryptophan 0.025mg 0.089mg 0%
Threonine 0.049mg 0.293mg 0%
Isoleucine 0.041mg 0.371mg 0%
Leucine 0.066mg 0.644mg 0%
Lysine 0.05mg 0.43mg 0%
Methionine 0.016mg 0.174mg 0%
Phenylalanine 0.052mg 0.402mg 0%
Valine 0.056mg 0.412mg 0%
Histidine 0.027mg 0.205mg 0%
Omega-3 - DHA 0g 0.001g 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
8% 22% 37% 31%
Protein: 8 g
Fats: 21.9 g
Carbs: 37.2 g
Water: 31.4 g
Other: 1.5 g
Contains more CarbsCarbs +71.7%
Contains more OtherOther +76%
Contains more ProteinProtein +267%
Contains more FatsFats +5663.2%
~equal in Water ~31.4g

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
33% 55% 12%
Saturated fat: Sat. Fat 6.794 g
Monounsaturated fat: Mono. Fat 11.313 g
Polyunsaturated fat: Poly. Fat 2.575 g
Contains less Sat. FatSaturated fat -98.7%
Contains more Mono. FatMonounsaturated fat +21245.3%
Contains more Poly. FatPolyunsaturated fat +4053.2%

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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. Danish pastry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172754/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.