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  6. Prunes vs. Gingerbread

Prunes vs. Gingerbread — In-Depth Nutrition Comparison

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What are the differences between prunes and gingerbread?

  • Prunes are higher in vitamin A, copper, and potassium, yet gingerbread is higher in selenium, iron, manganese, and vitamin B1.
  • Gingerbread's daily need coverage for selenium is 29% more.
  • Prunes have 16 times more vitamin A than gingerbread. While prunes have 781IU of vitamin A, gingerbread has only 48IU.
  • The amount of saturated fat in prunes is lower.
  • The glycemic index of prunes is lower.

We used Plums, dried (prunes), uncooked and Cake, gingerbread, prepared from recipe types in this article.

Infographic

Prunes vs Gingerbread 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 50% 21% 39% 108% 65% 11% 23% 43% 89% 89%
Contains more PotassiumPotassium +66.7%
Contains more CopperCopper +44.1%
Contains more ZincZinc +12.8%
Contains more PhosphorusPhosphorus +27.8%
Contains less SodiumSodium -99.4%
Contains more MagnesiumMagnesium +70.7%
Contains more CalciumCalcium +65.1%
Contains more IronIron +209.7%
Contains more ManganeseManganese +128.4%
Contains more SeleniumSelenium +5333.3%

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 0.33% 4.7% 0% 0% 48% 37% 33% 23% 44% 7.5% 0% 25% 0%
Contains more Vitamin CVitamin C +500%
Contains more Vitamin AVitamin A +178.6%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B2Vitamin B2 +14.8%
Contains more Vitamin B5Vitamin B5 +12.5%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +272.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +725%
~equal in Vitamin D ~µg
~equal in Vitamin B3 ~1.738mg
~equal in Vitamin B6 ~0.19mg

All nutrients comparison - raw data values

Nutrient Prunes Gingerbread DV% diff.
Vitamin K 59.5µg 50%
Selenium 0.3µg 16.3µg 29%
Polyunsaturated fat 0.062g 4.216g 28%
Fiber 7.1g 28%
Fats 0.38g 16.4g 25%
Iron 0.93mg 2.88mg 24%
Saturated fat 0.088g 4.122g 18%
Monounsaturated fat 0.053g 7.124g 18%
Manganese 0.299mg 0.683mg 17%
Fructose 12.45g 16%
Sodium 2mg 327mg 14%
Vitamin B1 0.051mg 0.19mg 12%
Cholesterol 0mg 32mg 11%
Copper 0.281mg 0.195mg 10%
Potassium 732mg 439mg 9%
Folate 4µg 33µg 7%
Magnesium 41mg 70mg 7%
Calories 240kcal 356kcal 6%
Carbs 63.88g 49.2g 5%
Vitamin A 39µg 14µg 3%
Vitamin B12 0µg 0.06µg 3%
Vitamin E 0.43mg 3%
Calcium 43mg 71mg 3%
Protein 2.18g 3.9g 3%
Vitamin B2 0.186mg 0.162mg 2%
Choline 10.1mg 2%
Starch 5.11g 2%
Phosphorus 69mg 54mg 2%
Vitamin C 0.6mg 0.1mg 1%
Vitamin B5 0.422mg 0.375mg 1%
Vitamin B6 0.205mg 0.19mg 1%
Vitamin B3 1.882mg 1.738mg 1%
Net carbs 56.78g 49.2g N/A
Sugar 38.13g N/A
Zinc 0.44mg 0.39mg 0%
Tryptophan 0.025mg 0.047mg 0%
Threonine 0.049mg 0.124mg 0%
Isoleucine 0.041mg 0.151mg 0%
Leucine 0.066mg 0.279mg 0%
Lysine 0.05mg 0.131mg 0%
Methionine 0.016mg 0.08mg 0%
Phenylalanine 0.052mg 0.195mg 0%
Valine 0.056mg 0.173mg 0%
Histidine 0.027mg 0.087mg 0%
Omega-3 - DHA 0g 0.003g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Prunes
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
4% 16% 49% 28% 3%
Protein: 3.9 g
Fats: 16.4 g
Carbs: 49.2 g
Water: 28 g
Other: 2.5 g
Contains more CarbsCarbs +29.8%
Contains more ProteinProtein +78.9%
Contains more FatsFats +4215.8%
~equal in Water ~28g
~equal in Other ~2.5g

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
27% 46% 27%
Saturated fat: Sat. Fat 4.122 g
Monounsaturated fat: Mono. Fat 7.124 g
Polyunsaturated fat: Poly. Fat 4.216 g
Contains less Sat. FatSaturated fat -97.9%
Contains more Mono. FatMonounsaturated fat +13341.5%
Contains more Poly. FatPolyunsaturated fat +6700%

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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. Gingerbread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172702/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.