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  6. Prunes vs. Kumquat

Prunes vs. Kumquat — In-Depth Nutrition Comparison

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Significant differences between prunes and kumquat

  • Prunes have more vitamin K, copper, potassium, vitamin B6, vitamin A, vitamin B3, vitamin B2, phosphorus, and manganese; however, kumquat is richer in vitamin C.
  • Prunes cover your daily vitamin K needs 50% more than kumquat.
  • Kumquat has 6 times less vitamin B6 than prunes. Prunes have 0.205mg of vitamin B6, while kumquat has 0.036mg.
  • Kumquat has a higher glycemic index. The glycemic index of kumquat is 67, while the glycemic index of prunes is 29.

Specific food types used in this comparison are Plums, dried (prunes), uncooked and Kumquats, raw.

Infographic

Prunes vs Kumquat 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
Prunes
8
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 14% 19% 16% 32% 32% 4.6% 8.1% 1.3% 18% 0%
Contains more MagnesiumMagnesium +105%
Contains more PotassiumPotassium +293.5%
Contains more CopperCopper +195.8%
Contains more ZincZinc +158.8%
Contains more PhosphorusPhosphorus +263.2%
Contains less SodiumSodium -80%
Contains more ManganeseManganese +121.5%
Contains more SeleniumSelenium +∞%
Contains more CalciumCalcium +44.2%
~equal in Iron ~0.86mg

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
Prunes
8
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 2% 0% 13% 8.6% 13% 43% 35% 25% 47% 0% 149% 3%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 146% 0% 5% 3% 9.3% 21% 8% 12% 8.3% 0% 0% 13%
Contains more Vitamin AVitamin A +160%
Contains more Vitamin EVitamin E +186.7%
Contains more Vitamin B1Vitamin B1 +37.8%
Contains more Vitamin B2Vitamin B2 +106.7%
Contains more Vitamin B3Vitamin B3 +338.7%
Contains more Vitamin B5Vitamin B5 +102.9%
Contains more Vitamin B6Vitamin B6 +469.4%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin CVitamin C +7216.7%
Contains more FolateFolate +325%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Prunes Kumquat DV% diff.
Vitamin K 59.5µg 0µg 50%
Vitamin C 0.6mg 43.9mg 48%
Copper 0.281mg 0.095mg 21%
Carbs 63.88g 15.9g 16%
Potassium 732mg 186mg 16%
Fructose 12.45g 16%
Vitamin B6 0.205mg 0.036mg 13%
Vitamin B3 1.882mg 0.429mg 9%
Calories 240kcal 71kcal 8%
Phosphorus 69mg 19mg 7%
Manganese 0.299mg 0.135mg 7%
Vitamin B2 0.186mg 0.09mg 7%
Magnesium 41mg 20mg 5%
Vitamin B5 0.422mg 0.208mg 4%
Vitamin A 39µg 15µg 3%
Folate 4µg 17µg 3%
Calcium 43mg 62mg 2%
Fiber 7.1g 6.5g 2%
Zinc 0.44mg 0.17mg 2%
Starch 5.11g 2%
Vitamin E 0.43mg 0.15mg 2%
Protein 2.18g 1.88g 1%
Fats 0.38g 0.86g 1%
Iron 0.93mg 0.86mg 1%
Selenium 0.3µg 0µg 1%
Vitamin B1 0.051mg 0.037mg 1%
Polyunsaturated fat 0.062g 0.171g 1%
Protein per 100 calories 0.91g 2.6g N/A
Calories per 10 g protein 1101kcal 378kcal N/A
Weight per 100 calories 42g 141g N/A
Net carbs 56.78g 9.4g N/A
Sugar 38.13g 9.36g N/A
Sodium 2mg 10mg 0%
Choline 10.1mg 8.4mg 0%
Saturated fat 0.088g 0.103g 0%
Monounsaturated fat 0.053g 0.154g 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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Prunes
Prunes
3
2% 64% 31% 3%
Protein: 2.18 g
Fats: 0.38 g
Carbs: 63.88 g
Water: 30.92 g
Other: 2.64 g
2% 16% 81%
Protein: 1.88 g
Fats: 0.86 g
Carbs: 15.9 g
Water: 80.85 g
Other: 0.51 g
Contains more ProteinProtein +16%
Contains more CarbsCarbs +301.8%
Contains more OtherOther +417.6%
Contains more FatsFats +126.3%
Contains more WaterWater +161.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Prunes
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
24% 36% 40%
Saturated fat: Sat. Fat 0.103 g
Monounsaturated fat: Mono. Fat 0.154 g
Polyunsaturated fat: Poly. Fat 0.171 g
Contains less Sat. FatSaturated fat -14.6%
Contains more Mono. FatMonounsaturated fat +190.6%
Contains more Poly. FatPolyunsaturated fat +175.8%

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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. Kumquat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168154/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.