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Prunes vs. Domestic goose — In-Depth Nutrition Comparison

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Significant differences between prunes and domestic goose

  • Prunes have more fiber; however, domestic goose is richer in selenium, phosphorus, vitamin B5, zinc, iron, vitamin B12, and vitamin B6.
  • Domestic goose covers your daily selenium needs 46% more than prunes.
  • Prunes contain less saturated fat.
  • Prunes have a higher glycemic index. The glycemic index of prunes is 29, while the glycemic index of domestic goose is 0.

Specific food types used in this comparison are Plums, dried (prunes), uncooked and Goose, domesticated, meat only, cooked, roasted.

Infographic

Prunes vs Domestic goose 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
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 18% 4.2% 34% 108% 92% 86% 132% 9.9% 3.1% 139%
Contains more MagnesiumMagnesium +64%
Contains more CalciumCalcium +207.1%
Contains more PotassiumPotassium +88.7%
Contains less SodiumSodium -97.4%
Contains more ManganeseManganese +1145.8%
Contains more IronIron +208.6%
Contains more ZincZinc +620.5%
Contains more PhosphorusPhosphorus +347.8%
Contains more SeleniumSelenium +8400%
~equal in Copper ~0.276mg

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
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 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% 4% 0% 0% 23% 90% 77% 110% 108% 61% 0% 9% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +225%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +80.4%
Contains more Vitamin B2Vitamin B2 +109.7%
Contains more Vitamin B3Vitamin B3 +116.8%
Contains more Vitamin B5Vitamin B5 +334.6%
Contains more Vitamin B6Vitamin B6 +129.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +200%
~equal in Vitamin D ~µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
29% 13% 57%
Protein: 28.97 g
Fats: 12.67 g
Carbs: 0 g
Water: 57.23 g
Other: 1.13 g
Contains more CarbsCarbs +∞%
Contains more OtherOther +133.6%
Contains more ProteinProtein +1228.9%
Contains more FatsFats +3234.2%
Contains more WaterWater +85.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
44% 42% 15%
Saturated fat: Sat. Fat 4.56 g
Monounsaturated fat: Mono. Fat 4.34 g
Polyunsaturated fat: Poly. Fat 1.54 g
Contains less Sat. FatSaturated fat -98.1%
Contains more Mono. FatMonounsaturated fat +8088.7%
Contains more Poly. FatPolyunsaturated fat +2383.9%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Prunes Domestic goose
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in price Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Prunes Domestic goose DV% diff.
Protein 2.18g 28.97g 54%
Vitamin K 59.5µg 50%
Selenium 0.3µg 25.5µg 46%
Phosphorus 69mg 309mg 34%
Cholesterol 0mg 96mg 32%
Fiber 7.1g 0g 28%
Vitamin B5 0.422mg 1.834mg 28%
Zinc 0.44mg 3.17mg 25%
Iron 0.93mg 2.87mg 24%
Carbs 63.88g 0g 21%
Vitamin B6 0.205mg 0.47mg 20%
Saturated fat 0.088g 4.56g 20%
Vitamin B12 0µg 0.49µg 20%
Fats 0.38g 12.67g 19%
Vitamin B2 0.186mg 0.39mg 16%
Fructose 12.45g 16%
Vitamin B3 1.882mg 4.081mg 14%
Manganese 0.299mg 0.024mg 12%
Monounsaturated fat 0.053g 4.34g 11%
Potassium 732mg 388mg 10%
Polyunsaturated fat 0.062g 1.54g 10%
Magnesium 41mg 25mg 4%
Vitamin B1 0.051mg 0.092mg 3%
Vitamin E 0.43mg 3%
Sodium 2mg 76mg 3%
Vitamin A 39µg 12µg 3%
Calcium 43mg 14mg 3%
Choline 10.1mg 2%
Starch 5.11g 2%
Folate 4µg 12µg 2%
Vitamin C 0.6mg 0mg 1%
Copper 0.281mg 0.276mg 1%
Calories 240kcal 238kcal 0%
Net carbs 56.78g 0g N/A
Sugar 38.13g N/A
Tryptophan 0.025mg 0.403mg 0%
Threonine 0.049mg 1.238mg 0%
Isoleucine 0.041mg 1.488mg 0%
Leucine 0.066mg 2.447mg 0%
Lysine 0.05mg 2.48mg 0%
Methionine 0.016mg 0.783mg 0%
Phenylalanine 0.052mg 1.214mg 0%
Valine 0.056mg 1.516mg 0%
Histidine 0.027mg 0.765mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Prunes Domestic goose
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
26%
Prunes
37%
Domestic goose
Minerals Daily Need Coverage Score
32%
Prunes
63%
Domestic goose

Comparison summary

Which food is lower in Cholesterol?
Prunes
Prunes is lower in Cholesterol (difference - 96mg)
Which food contains less Sodium?
Prunes
Prunes contains less Sodium (difference - 74mg)
Which food is lower in Saturated fat?
Prunes
Prunes is lower in Saturated fat (difference - 4.472g)
Which food is lower in Sugar?
Domestic goose
Domestic goose is lower in Sugar (difference - 38.13g)
Which food is lower in glycemic index?
Domestic goose
Domestic goose is lower in glycemic index (difference - 29)
Which food is cheaper?
?
The foods are relatively equal in price ($2)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Domestic goose - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172414/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.