Prunes vs. Graham cracker — In-Depth Nutrition Comparison
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The main differences between prunes and graham cracker
- Prunes have more vitamin K, potassium, and vitamin A; however, graham cracker has more iron, manganese, folate, vitamin B1, phosphorus, and vitamin B3.
- Daily need coverage for vitamin K for prunes is 38% higher.
- Graham cracker has 391 times less vitamin A than prunes. Prunes have 781IU of vitamin A, while graham cracker has 2IU.
- Prunes are lower in sodium.
- Graham cracker has a higher glycemic index than prunes.
Food types used in this article are Plums, dried (prunes), uncooked and Cookies, graham crackers, plain or honey (includes cinnamon).
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 PotassiumPotassium | +330.6% |
| Contains more CopperCopper | +65.3% |
| Contains less SodiumSodium | -99.6% |
| Contains more CalciumCalcium | +79.1% |
| Contains more IronIron | +306.5% |
| Contains more ZincZinc | +118.2% |
| Contains more PhosphorusPhosphorus | +168.1% |
| Contains more ManganeseManganese | +240.8% |
| Contains more SeleniumSelenium | +2000% |
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 AVitamin A | +∞% |
| Contains more Vitamin B6Vitamin B6 | +31.4% |
| Contains more Vitamin KVitamin K | +316.1% |
| Contains more CholineCholine | +71.2% |
| Contains more Vitamin EVitamin E | +251.2% |
| Contains more Vitamin B1Vitamin B1 | +419.6% |
| Contains more Vitamin B2Vitamin B2 | +70.4% |
| Contains more Vitamin B3Vitamin B3 | +135.9% |
| Contains more FolateFolate | +2175% |
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:
6.69 g
Fats:
10.6 g
Carbs:
77.66 g
Water:
3.39 g
Other:
1.66 g
| Contains more WaterWater | +812.1% |
| Contains more OtherOther | +59% |
| Contains more ProteinProtein | +206.9% |
| Contains more FatsFats | +2689.5% |
| Contains more CarbsCarbs | +21.6% |
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
1.633 g
Monounsaturated fat:
Mono. Fat
2.509 g
Polyunsaturated fat:
Poly. Fat
5.388 g
| Contains less Sat. FatSaturated fat | -94.6% |
| Contains more Mono. FatMonounsaturated fat | +4634% |
| Contains more Poly. FatPolyunsaturated fat | +8590.3% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
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
Starch:
46.56 g
Sucrose:
22.82 g
Glucose:
1.04 g
Fructose:
0.99 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
| Contains more GlucoseGlucose | +2348.1% |
| Contains more FructoseFructose | +1157.6% |
| Contains more MaltoseMaltose | +∞% |
| Contains more StarchStarch | +811.2% |
| Contains more SucroseSucrose | +15113.3% |
~equal in
Lactose
~0g
~equal in
Galactose
~0g
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in Sugar |
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| Lower in price |
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| Rich in minerals |
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| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin K | 59.5µg | 14.3µg | 38% |
| Iron | 0.93mg | 3.78mg | 36% |
| Polyunsaturated fat | 0.062g | 5.388g | 36% |
| Manganese | 0.299mg | 1.019mg | 31% |
| Folate | 4µg | 91µg | 22% |
| Sodium | 2mg | 459mg | 20% |
| Vitamin B1 | 0.051mg | 0.265mg | 18% |
| Phosphorus | 69mg | 185mg | 17% |
| Starch | 5.11g | 46.56g | 17% |
| Potassium | 732mg | 170mg | 17% |
| Vitamin B3 | 1.882mg | 4.439mg | 16% |
| Fats | 0.38g | 10.6g | 16% |
| Fiber | 7.1g | 3.4g | 15% |
| Fructose | 12.45g | 0.99g | 14% |
| Copper | 0.281mg | 0.17mg | 12% |
| Selenium | 0.3µg | 6.3µg | 11% |
| Vitamin B2 | 0.186mg | 0.317mg | 10% |
| Calories | 240kcal | 430kcal | 10% |
| Protein | 2.18g | 6.69g | 9% |
| Vitamin E | 0.43mg | 1.51mg | 7% |
| Saturated fat | 0.088g | 1.633g | 7% |
| Monounsaturated fat | 0.053g | 2.509g | 6% |
| Zinc | 0.44mg | 0.96mg | 5% |
| Carbs | 63.88g | 77.66g | 5% |
| Vitamin A | 39µg | 0µg | 4% |
| Vitamin B6 | 0.205mg | 0.156mg | 4% |
| Calcium | 43mg | 77mg | 3% |
| Choline | 10.1mg | 5.9mg | 1% |
| Vitamin C | 0.6mg | 0mg | 1% |
| Net carbs | 56.78g | 74.26g | N/A |
| Magnesium | 41mg | 40mg | 0% |
| Sugar | 38.13g | 24.85g | N/A |
| Vitamin B5 | 0.422mg | 0.42mg | 0% |
| Trans fat | 0.055g | 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 - ALA | 0.599g | N/A | |
| Omega-6 - Gamma-linoleic acid | 0g | 0.024g | N/A |
| Omega-6 - Eicosadienoic acid | 0g | 0.004g | N/A |
| Omega-6 - Linoleic acid | 4.735g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
32%
Minerals Daily Need Coverage Score
32%
60%
Comparison summary
Which food contains less Sodium?
Prunes contains less Sodium (difference - 457mg)
Which food is lower in Saturated fat?
Prunes is lower in Saturated fat (difference - 1.545g)
Which food is lower in glycemic index?
Prunes is lower in glycemic index (difference - 45)
Which food is lower in Sugar?
Graham cracker is lower in Sugar (difference - 13.28g)
Which food is cheaper?
Graham cracker is cheaper (difference - $2)
Which food is richer in minerals?
Graham cracker is relatively richer in minerals
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
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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.