Prunes vs. Asparagus — In-Depth Nutrition Comparison
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Important differences between prunes and asparagus
- Prunes have more fiber, potassium, vitamin K, copper, vitamin B6, magnesium, and manganese; however, asparagus is richer in iron, folate, and vitamin B1.
- Prunes' daily need coverage for fiber is 20% more.
- Prunes contain 4 times more potassium than asparagus. Prunes contain 732mg of potassium, while asparagus contains 202mg.
The food varieties used in the comparison are Plums, dried (prunes), uncooked and Asparagus, raw.
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 | +192.9% |
| Contains more CalciumCalcium | +79.2% |
| Contains more PotassiumPotassium | +262.4% |
| Contains more CopperCopper | +48.7% |
| Contains more PhosphorusPhosphorus | +32.7% |
| Contains more ManganeseManganese | +89.2% |
| Contains more IronIron | +130.1% |
| Contains more ZincZinc | +22.7% |
| Contains more SeleniumSelenium | +666.7% |
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 B2Vitamin B2 | +31.9% |
| Contains more Vitamin B3Vitamin B3 | +92.4% |
| Contains more Vitamin B5Vitamin B5 | +54% |
| Contains more Vitamin B6Vitamin B6 | +125.3% |
| Contains more Vitamin KVitamin K | +43% |
| Contains more Vitamin CVitamin C | +833.3% |
| Contains more Vitamin EVitamin E | +162.8% |
| Contains more Vitamin B1Vitamin B1 | +180.4% |
| Contains more FolateFolate | +1200% |
| Contains more CholineCholine | +58.4% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Fiber | 7.1g | 2.1g | 20% |
| Carbs | 63.88g | 3.88g | 20% |
| Potassium | 732mg | 202mg | 16% |
| Vitamin K | 59.5µg | 41.6µg | 15% |
| Iron | 0.93mg | 2.14mg | 15% |
| Fructose | 12.45g | 1g | 14% |
| Folate | 4µg | 52µg | 12% |
| Calories | 240kcal | 20kcal | 11% |
| Copper | 0.281mg | 0.189mg | 10% |
| Vitamin B6 | 0.205mg | 0.091mg | 9% |
| Vitamin B1 | 0.051mg | 0.143mg | 8% |
| Vitamin C | 0.6mg | 5.6mg | 6% |
| Manganese | 0.299mg | 0.158mg | 6% |
| Magnesium | 41mg | 14mg | 6% |
| Vitamin B3 | 1.882mg | 0.978mg | 6% |
| Vitamin E | 0.43mg | 1.13mg | 5% |
| Selenium | 0.3µg | 2.3µg | 4% |
| Vitamin B5 | 0.422mg | 0.274mg | 3% |
| Vitamin B2 | 0.186mg | 0.141mg | 3% |
| Calcium | 43mg | 24mg | 2% |
| Phosphorus | 69mg | 52mg | 2% |
| Starch | 5.11g | 2% | |
| Zinc | 0.44mg | 0.54mg | 1% |
| Choline | 10.1mg | 16mg | 1% |
| Protein | 2.18g | 2.2g | 0% |
| Fats | 0.38g | 0.12g | 0% |
| Net carbs | 56.78g | 1.78g | N/A |
| Sugar | 38.13g | 1.88g | N/A |
| Sodium | 2mg | 2mg | 0% |
| Vitamin A | 39µg | 38µg | 0% |
| Saturated fat | 0.088g | 0.04g | 0% |
| Monounsaturated fat | 0.053g | 0g | 0% |
| Polyunsaturated fat | 0.062g | 0.05g | 0% |
| Tryptophan | 0.025mg | 0.027mg | 0% |
| Threonine | 0.049mg | 0.084mg | 0% |
| Isoleucine | 0.041mg | 0.075mg | 0% |
| Leucine | 0.066mg | 0.128mg | 0% |
| Lysine | 0.05mg | 0.104mg | 0% |
| Methionine | 0.016mg | 0.031mg | 0% |
| Phenylalanine | 0.052mg | 0.075mg | 0% |
| Valine | 0.056mg | 0.115mg | 0% |
| Histidine | 0.027mg | 0.049mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +216.7% |
| Contains more CarbsCarbs | +1546.4% |
| Contains more OtherOther | +355.2% |
| Contains more WaterWater | +201.5% |
~equal in
Protein
~2.2g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +∞% |
| Contains more Poly. FatPolyunsaturated fat | +24% |
| Contains less Sat. FatSaturated fat | -54.5% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
| Contains more StarchStarch | +∞% |
| Contains more GlucoseGlucose | +3816.9% |
| Contains more FructoseFructose | +1145% |
| Contains more MaltoseMaltose | +∞% |
| Contains more SucroseSucrose | +53.3% |
~equal in
Lactose
~0g
~equal in
Galactose
~0g
