Prunes vs. Goat cheese — In-Depth Nutrition Comparison
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How are prunes and goat cheese different?
- Prunes are richer in vitamin K, fiber, and potassium, while goat cheese is higher in phosphorus, vitamin B2, copper, and calcium.
- Goat cheese covers your daily need for saturated fat, 103% more than prunes.
- Prunes are lower in sodium.
- Prunes have a higher glycemic index (29) than goat cheese (0).
Plums, dried (prunes), uncooked and Cheese, goat, semisoft type types were used in this article.
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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 | +41.4% |
| Contains more PotassiumPotassium | +363.3% |
| Contains less SodiumSodium | -99.5% |
| Contains more ManganeseManganese | +221.5% |
| Contains more CalciumCalcium | +593% |
| Contains more IronIron | +74.2% |
| Contains more CopperCopper | +100.7% |
| Contains more ZincZinc | +50% |
| Contains more PhosphorusPhosphorus | +443.5% |
| Contains more SeleniumSelenium | +1166.7% |
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 CVitamin C | +∞% |
| Contains more Vitamin EVitamin E | +65.4% |
| Contains more Vitamin B3Vitamin B3 | +63.9% |
| Contains more Vitamin B5Vitamin B5 | +122.1% |
| Contains more Vitamin B6Vitamin B6 | +241.7% |
| Contains more Vitamin KVitamin K | +2280% |
| Contains more FolateFolate | +100% |
| Contains more Vitamin AVitamin A | +943.6% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B1Vitamin B1 | +41.2% |
| Contains more Vitamin B2Vitamin B2 | +263.4% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more CholineCholine | +52.5% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Saturated fat | 0.088g | 20.639g | 93% |
| Vitamin K | 59.5µg | 2.5µg | 48% |
| Fats | 0.38g | 29.84g | 45% |
| Phosphorus | 69mg | 375mg | 44% |
| Vitamin A | 39µg | 407µg | 41% |
| Protein | 2.18g | 21.58g | 39% |
| Vitamin B2 | 0.186mg | 0.676mg | 38% |
| Copper | 0.281mg | 0.564mg | 31% |
| Fiber | 7.1g | 0g | 28% |
| Cholesterol | 0mg | 79mg | 26% |
| Calcium | 43mg | 298mg | 26% |
| Carbs | 63.88g | 0.12g | 21% |
| Sodium | 2mg | 415mg | 18% |
| Potassium | 732mg | 158mg | 17% |
| Monounsaturated fat | 0.053g | 6.808g | 17% |
| Fructose | 12.45g | 16% | |
| Vitamin B6 | 0.205mg | 0.06mg | 11% |
| Iron | 0.93mg | 1.62mg | 9% |
| Manganese | 0.299mg | 0.093mg | 9% |
| Vitamin B12 | 0µg | 0.22µg | 9% |
| Calories | 240kcal | 364kcal | 6% |
| Selenium | 0.3µg | 3.8µg | 6% |
| Vitamin B5 | 0.422mg | 0.19mg | 5% |
| Vitamin B3 | 1.882mg | 1.148mg | 5% |
| Polyunsaturated fat | 0.062g | 0.709g | 4% |
| Vitamin D | 0IU | 22IU | 3% |
| Magnesium | 41mg | 29mg | 3% |
| Vitamin D | 0µg | 0.5µg | 3% |
| Zinc | 0.44mg | 0.66mg | 2% |
| Vitamin B1 | 0.051mg | 0.072mg | 2% |
| Starch | 5.11g | 2% | |
| Folate | 4µg | 2µg | 1% |
| Choline | 10.1mg | 15.4mg | 1% |
| Vitamin E | 0.43mg | 0.26mg | 1% |
| Vitamin C | 0.6mg | 0mg | 1% |
| Net carbs | 56.78g | 0.12g | N/A |
| Sugar | 38.13g | 0.12g | N/A |
| Tryptophan | 0.025mg | 0.227mg | 0% |
| Threonine | 0.049mg | 0.805mg | 0% |
| Isoleucine | 0.041mg | 0.893mg | 0% |
| Leucine | 0.066mg | 1.861mg | 0% |
| Lysine | 0.05mg | 1.549mg | 0% |
| Methionine | 0.016mg | 0.575mg | 0% |
| Phenylalanine | 0.052mg | 0.859mg | 0% |
| Valine | 0.056mg | 1.485mg | 0% |
| Histidine | 0.027mg | 0.589mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
2.18 g
Fats:
0.38 g
Carbs:
63.88 g
Water:
30.92 g
Other:
2.64 g
Protein:
21.58 g
Fats:
29.84 g
Carbs:
0.12 g
Water:
45.52 g
Other:
2.94 g
| Contains more CarbsCarbs | +53133.3% |
| Contains more ProteinProtein | +889.9% |
| Contains more FatsFats | +7752.6% |
| Contains more WaterWater | +47.2% |
| Contains more OtherOther | +11.4% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.088 g
Monounsaturated fat:
Mono. Fat
0.053 g
Polyunsaturated fat:
Poly. Fat
0.062 g
Saturated fat:
Sat. Fat
20.639 g
Monounsaturated fat:
Mono. Fat
6.808 g
Polyunsaturated fat:
Poly. Fat
0.709 g
| Contains less Sat. FatSaturated fat | -99.6% |
| Contains more Mono. FatMonounsaturated fat | +12745.3% |
| Contains more Poly. FatPolyunsaturated fat | +1043.5% |
