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Prunes vs. Instant coffee — In-Depth Nutrition Comparison

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What are the main differences between prunes and instant coffee?

  • Instant coffee has less vitamin K, copper, fiber, potassium, vitamin B6, vitamin A, vitamin B2, manganese, iron, and vitamin B3 than prunes.
  • Prunes' daily need coverage for vitamin K is 50% higher.
  • Instant coffee has a lower glycemic index than prunes.

We used Plums, dried (prunes), uncooked and Beverages, coffee, instant, regular, prepared with water types in this comparison.

Infographic

Prunes vs Instant coffee infographic
Infographic link

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
10
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 2.9% 1.2% 2.6% 1.5% 3.7% 0.27% 1.3% 0.52% 2% 0.55%
Contains more MagnesiumMagnesium +925%
Contains more CalciumCalcium +975%
Contains more PotassiumPotassium +2340%
Contains more IronIron +2225%
Contains more CopperCopper +2454.5%
Contains more ZincZinc +4300%
Contains more PhosphorusPhosphorus +2200%
Contains less SodiumSodium -50%
Contains more ManganeseManganese +1893.3%
Contains more SeleniumSelenium +200%

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
11
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% 0% 0% 0% 0.23% 4.4% 0.06% 0% 0% 0% 0% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +18500%
Contains more Vitamin B3Vitamin B3 +697.5%
Contains more Vitamin B5Vitamin B5 +42100%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +∞%
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Prunes
4
2% 64% 31% 3%
Protein: 2.18 g
Fats: 0.38 g
Carbs: 63.88 g
Water: 30.92 g
Other: 2.64 g
99%
Protein: 0.1 g
Fats: 0 g
Carbs: 0.34 g
Water: 99.09 g
Other: 0.47 g
Contains more ProteinProtein +2080%
Contains more FatsFats +∞%
Contains more CarbsCarbs +18688.2%
Contains more OtherOther +461.7%
Contains more WaterWater +220.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Prunes
2
43% 26% 31%
Saturated fat: Sat. Fat 0.088 g
Monounsaturated fat: Mono. Fat 0.053 g
Polyunsaturated fat: Poly. Fat 0.062 g
50% 50%
Saturated fat: Sat. Fat 0.002 g
Monounsaturated fat: Mono. Fat 0 g
Polyunsaturated fat: Poly. Fat 0.002 g
Contains more Mono. FatMonounsaturated fat +∞%
Contains more Poly. FatPolyunsaturated fat +3000%
Contains less Sat. FatSaturated fat -97.7%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Prunes Instant coffee
Rich in minerals ok
Lower in Sodium ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Prunes Instant coffee DV% diff.
Vitamin K 59.5µg 0µg 50%
Copper 0.281mg 0.011mg 30%
Fiber 7.1g 0g 28%
Carbs 63.88g 0.34g 21%
Potassium 732mg 30mg 21%
Fructose 12.45g 16%
Vitamin B6 0.205mg 0mg 16%
Vitamin B2 0.186mg 0.001mg 14%
Calories 240kcal 2kcal 12%
Manganese 0.299mg 0.015mg 12%
Iron 0.93mg 0.04mg 11%
Vitamin B3 1.882mg 0.236mg 10%
Phosphorus 69mg 3mg 9%
Magnesium 41mg 4mg 9%
Vitamin B5 0.422mg 0.001mg 8%
Caffeine 0mg 26mg 7%
Vitamin B1 0.051mg 0mg 4%
Vitamin A 39µg 0µg 4%
Protein 2.18g 0.1g 4%
Zinc 0.44mg 0.01mg 4%
Calcium 43mg 4mg 4%
Vitamin E 0.43mg 0mg 3%
Starch 5.11g 2%
Choline 10.1mg 2%
Fats 0.38g 0g 1%
Vitamin C 0.6mg 0mg 1%
Folate 4µg 0µg 1%
Net carbs 56.78g 0.34g N/A
Sugar 38.13g 0g N/A
Sodium 2mg 4mg 0%
Selenium 0.3µg 0.1µg 0%
Saturated fat 0.088g 0.002g 0%
Monounsaturated fat 0.053g 0g 0%
Polyunsaturated fat 0.062g 0.002g 0%
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%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Prunes Instant coffee
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
0%
Instant coffee
Minerals Daily Need Coverage Score
32%
Prunes
2%
Instant coffee

Comparison summary

Which food is richer in minerals?
Prunes
Prunes is relatively richer in minerals
Which food contains less Sodium?
Prunes
Prunes contains less Sodium (difference - 2mg)
Which food is richer in vitamins?
Prunes
Prunes is relatively richer in vitamins
Which food is lower in Sugar?
Instant coffee
Instant coffee is lower in Sugar (difference - 38.13g)
Which food is lower in Saturated fat?
Instant coffee
Instant coffee is lower in Saturated fat (difference - 0.086g)
Which food is lower in glycemic index?
Instant coffee
Instant coffee is lower in glycemic index (difference - 29)
Which food is cheaper?
Instant coffee
Instant coffee is cheaper (difference - $1)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Instant coffee - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174130/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.