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).
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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% |
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 |
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
