Prunes vs. Ham — In-Depth Nutrition Comparison
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A recap on differences between prunes and ham
- Prunes have more vitamin K, fiber, and copper; however, ham is higher in vitamin B1, selenium, vitamin B12, zinc, and phosphorus.
- Ham covers your daily vitamin B1 needs 59% more than prunes.
- Prunes have less sodium.
- The glycemic index of prunes is higher.
Food varieties used in this article are Plums, dried (prunes), uncooked and Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted.
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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 | +192.9% |
| Contains more CalciumCalcium | +437.5% |
| Contains more PotassiumPotassium | +155.1% |
| Contains more CopperCopper | +255.7% |
| Contains less SodiumSodium | -99.8% |
| Contains more ManganeseManganese | +453.7% |
| Contains more IronIron | +59.1% |
| Contains more ZincZinc | +554.5% |
| Contains more PhosphorusPhosphorus | +184.1% |
| Contains more SeleniumSelenium | +6400% |
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 EVitamin E | +72% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +33.3% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B1Vitamin B1 | +1378.4% |
| Contains more Vitamin B3Vitamin B3 | +113.8% |
| Contains more Vitamin B6Vitamin B6 | +95.1% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more CholineCholine | +742.6% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B1 | 0.051mg | 0.754mg | 59% |
| Sodium | 2mg | 1203mg | 52% |
| Vitamin K | 59.5µg | 0µg | 50% |
| Protein | 2.18g | 20.93g | 38% |
| Selenium | 0.3µg | 19.5µg | 35% |
| Fiber | 7.1g | 0g | 28% |
| Vitamin B12 | 0µg | 0.65µg | 27% |
| Zinc | 0.44mg | 2.88mg | 22% |
| Copper | 0.281mg | 0.079mg | 22% |
| Carbs | 63.88g | 1.5g | 21% |
| Cholesterol | 0mg | 53mg | 18% |
| Phosphorus | 69mg | 196mg | 18% |
| Fructose | 12.45g | 16% | |
| Vitamin B6 | 0.205mg | 0.4mg | 15% |
| Choline | 10.1mg | 85.1mg | 14% |
| Potassium | 732mg | 287mg | 13% |
| Vitamin B3 | 1.882mg | 4.023mg | 13% |
| Manganese | 0.299mg | 0.054mg | 11% |
| Saturated fat | 0.088g | 1.81g | 8% |
| Fats | 0.38g | 5.53g | 8% |
| Iron | 0.93mg | 1.48mg | 7% |
| Monounsaturated fat | 0.053g | 2.62g | 6% |
| Magnesium | 41mg | 14mg | 6% |
| Calories | 240kcal | 145kcal | 5% |
| Vitamin D | 0IU | 32IU | 4% |
| Vitamin A | 39µg | 0µg | 4% |
| Calcium | 43mg | 8mg | 4% |
| Vitamin D | 0µg | 0.8µg | 4% |
| Polyunsaturated fat | 0.062g | 0.54g | 3% |
| Starch | 5.11g | 2% | |
| Vitamin C | 0.6mg | 0mg | 1% |
| Vitamin B2 | 0.186mg | 0.202mg | 1% |
| Vitamin E | 0.43mg | 0.25mg | 1% |
| Net carbs | 56.78g | 1.5g | N/A |
| Sugar | 38.13g | 0g | N/A |
| Vitamin B5 | 0.422mg | 0.403mg | 0% |
| Folate | 4µg | 3µg | 0% |
| Tryptophan | 0.025mg | 0.251mg | 0% |
| Threonine | 0.049mg | 0.931mg | 0% |
| Isoleucine | 0.041mg | 0.918mg | 0% |
| Leucine | 0.066mg | 1.661mg | 0% |
| Lysine | 0.05mg | 1.775mg | 0% |
| Methionine | 0.016mg | 0.553mg | 0% |
| Phenylalanine | 0.052mg | 0.904mg | 0% |
| Valine | 0.056mg | 0.908mg | 0% |
| Histidine | 0.027mg | 0.75mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more CarbsCarbs | +4158.7% |
| Contains more ProteinProtein | +860.1% |
| Contains more FatsFats | +1355.3% |
| Contains more WaterWater | +118.9% |
| Contains more OtherOther | +65.5% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -95.1% |
| Contains more Mono. FatMonounsaturated fat | +4843.4% |
| Contains more Poly. FatPolyunsaturated fat | +771% |
