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Prunes vs. Dulce de Leche — In-Depth Nutrition Comparison

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What are the main differences between prunes and dulce de Leche?

  • Prunes are richer in vitamin K, copper, fiber, and vitamin B6, yet dulce de Leche is richer in calcium, phosphorus, vitamin B2, choline, and vitamin B12.
  • Prunes' daily need coverage for vitamin K is 48% higher.
  • Prunes contain less saturated fat.
  • Prunes have a lower glycemic index than dulce de Leche.

We used Plums, dried (prunes), uncooked and Dulce de Leche types in this comparison.

Infographic

Prunes vs Dulce de Leche 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.
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 16% 75% 31% 6.4% 1.3% 22% 83% 17% 0.26% 15%
Contains more MagnesiumMagnesium +86.4%
Contains more PotassiumPotassium +109.1%
Contains more IronIron +447.1%
Contains more CopperCopper +6925%
Contains less SodiumSodium -98.4%
Contains more ManganeseManganese +14850%
Contains more CalciumCalcium +483.7%
Contains more ZincZinc +79.5%
Contains more PhosphorusPhosphorus +179.7%
Contains more SeleniumSelenium +800%

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 8.7% 25% 4% 3% 4% 93% 3.9% 50% 3.7% 39% 3.3% 8.3% 49%
Contains more Vitamin EVitamin E +115%
Contains more Vitamin B1Vitamin B1 +218.8%
Contains more Vitamin B3Vitamin B3 +796.2%
Contains more Vitamin B6Vitamin B6 +1181.3%
Contains more Vitamin KVitamin K +4476.9%
Contains more Vitamin CVitamin C +333.3%
Contains more Vitamin AVitamin A +89.7%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +117.7%
Contains more Vitamin B5Vitamin B5 +97.9%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +175%
Contains more CholineCholine +782.2%

All nutrients comparison - raw data values

Nutrient Prunes Dulce de Leche DV% diff.
Vitamin K 59.5µg 1.3µg 49%
Copper 0.281mg 0.004mg 31%
Fiber 7.1g 0g 28%
Calcium 43mg 251mg 21%
Saturated fat 0.088g 4.534g 20%
Phosphorus 69mg 193mg 18%
Vitamin B2 0.186mg 0.405mg 17%
Fructose 12.45g 0.32g 15%
Vitamin B6 0.205mg 0.016mg 15%
Choline 10.1mg 89.1mg 14%
Vitamin B12 0µg 0.31µg 13%
Manganese 0.299mg 0.002mg 13%
Fats 0.38g 7.35g 11%
Potassium 732mg 350mg 11%
Vitamin B3 1.882mg 0.21mg 10%
Iron 0.93mg 0.17mg 10%
Cholesterol 0mg 29mg 10%
Protein 2.18g 6.84g 9%
Vitamin B5 0.422mg 0.835mg 8%
Sodium 2mg 129mg 6%
Magnesium 41mg 22mg 5%
Monounsaturated fat 0.053g 2.143g 5%
Calories 240kcal 315kcal 4%
Selenium 0.3µg 2.7µg 4%
Vitamin A 39µg 74µg 4%
Carbs 63.88g 55.35g 3%
Zinc 0.44mg 0.79mg 3%
Vitamin B1 0.051mg 0.016mg 3%
Starch 5.11g 2%
Vitamin E 0.43mg 0.2mg 2%
Vitamin C 0.6mg 2.6mg 2%
Polyunsaturated fat 0.062g 0.375g 2%
Folate 4µg 11µg 2%
Vitamin D 0IU 6IU 1%
Vitamin D 0µg 0.2µg 1%
Net carbs 56.78g 55.35g N/A
Sugar 38.13g 49.74g N/A
Trans fat 0.364g N/A
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 0.004g N/A
Omega-3 - ALA 0.05g N/A
Omega-3 - DPA 0g 0.009g N/A
Omega-3 - Eicosatrienoic acid 0.001g N/A
Omega-6 - Gamma-linoleic acid 0g 0.002g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.005g N/A
Omega-6 - Eicosadienoic acid 0g 0.001g N/A
Omega-6 - Linoleic acid 0.131g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Prunes
3
2% 64% 31% 3%
Protein: 2.18 g
Fats: 0.38 g
Carbs: 63.88 g
Water: 30.92 g
Other: 2.64 g
7% 7% 55% 29% 2%
Protein: 6.84 g
Fats: 7.35 g
Carbs: 55.35 g
Water: 28.71 g
Other: 1.75 g
Contains more CarbsCarbs +15.4%
Contains more OtherOther +50.9%
Contains more ProteinProtein +213.8%
Contains more FatsFats +1834.2%
~equal in Water ~28.71g

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
64% 30% 5%
Saturated fat: Sat. Fat 4.534 g
Monounsaturated fat: Mono. Fat 2.143 g
Polyunsaturated fat: Poly. Fat 0.375 g
Contains less Sat. FatSaturated fat -98.1%
Contains more Mono. FatMonounsaturated fat +3943.4%
Contains more Poly. FatPolyunsaturated fat +504.8%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Prunes
4
12% 59% 29%
Starch: 5.11 g
Sucrose: 0.15 g
Glucose: 25.46 g
Fructose: 12.45 g
Lactose: 0 g
Maltose: 0.06 g
Galactose: 0 g
84% 3% 10% 2%
Starch: 0 g
Sucrose: 41.77 g
Glucose: 1.7 g
Fructose: 0.32 g
Lactose: 4.92 g
Maltose: 0 g
Galactose: 1.03 g
Contains more StarchStarch +∞%
Contains more GlucoseGlucose +1397.6%
Contains more FructoseFructose +3790.6%
Contains more MaltoseMaltose +∞%
Contains more SucroseSucrose +27746.7%
Contains more LactoseLactose +∞%
Contains more GalactoseGalactose +∞%

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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. Dulce de Leche - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173461/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.