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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

Prunes vs Graham cracker 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.
Prunes
3
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 29% 23% 15% 142% 57% 26% 79% 60% 133% 34%
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%
~equal in Magnesium ~40mg

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
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 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% 0% 30% 0% 66% 73% 83% 25% 36% 0% 36% 68% 3.2%
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%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.42mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Prunes
2
2% 64% 31% 3%
Protein: 2.18 g
Fats: 0.38 g
Carbs: 63.88 g
Water: 30.92 g
Other: 2.64 g
7% 11% 78% 3%
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
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
17% 26% 57%
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
Prunes
3
12% 59% 29%
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
65% 32%
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.
Prunes Graham cracker
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in Sugar ok
Lower in price ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Prunes Graham cracker 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?

ok
ok
is better in case of low diet
Prunes Graham cracker
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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%
Prunes
32%
Graham cracker
Minerals Daily Need Coverage Score
32%
Prunes
60%
Graham cracker

Comparison summary

Which food contains less Sodium?
Prunes
Prunes contains less Sodium (difference - 457mg)
Which food is lower in Saturated fat?
Prunes
Prunes is lower in Saturated fat (difference - 1.545g)
Which food is lower in glycemic index?
Prunes
Prunes is lower in glycemic index (difference - 45)
Which food is lower in Sugar?
Graham cracker
Graham cracker is lower in Sugar (difference - 13.28g)
Which food is cheaper?
Graham cracker
Graham cracker is cheaper (difference - $2)
Which food is richer in minerals?
Graham cracker
Graham cracker is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
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.

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. Graham cracker - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174957/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.