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  6. Prunes vs. Ladyfinger

Prunes vs. Ladyfinger — In-Depth Nutrition Comparison

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The main differences between prunes and ladyfinger

  • Prunes have more fiber, copper, and potassium; however, ladyfinger has more iron, vitamin B12, vitamin B1, vitamin B2, folate, and phosphorus.
  • Daily need coverage for cholesterol for ladyfinger is 74% higher.
  • Ladyfinger has 7 times less fiber than prunes. Prunes have 7.1g of fiber, while ladyfinger has 1g.

Food types used in this article are Plums, dried (prunes), uncooked and Cookies, ladyfingers, without lemon juice and rind.

Infographic

Prunes vs Ladyfinger 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
Prunes
6
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 8.6% 14% 10% 134% 32% 31% 74% 19% 31% 0%
Contains more MagnesiumMagnesium +241.7%
Contains more PotassiumPotassium +547.8%
Contains more CopperCopper +195.8%
Contains less SodiumSodium -98.6%
Contains more ManganeseManganese +24.6%
Contains more SeleniumSelenium +∞%
Contains more IronIron +284.9%
Contains more ZincZinc +159.1%
Contains more PhosphorusPhosphorus +150.7%
~equal in Calcium ~47mg

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
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% 56% 0% 0% 71% 99% 39% 67% 28% 94% 0% 58% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B6Vitamin B6 +68%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +328.2%
Contains more Vitamin B1Vitamin B1 +456.9%
Contains more Vitamin B2Vitamin B2 +130.1%
Contains more Vitamin B3Vitamin B3 +11.8%
Contains more Vitamin B5Vitamin B5 +164.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +1825%
~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient Prunes Ladyfinger DV% diff.
Cholesterol 0mg 221mg 74%
Vitamin K 59.5µg 50%
Iron 0.93mg 3.58mg 33%
Vitamin B12 0µg 0.75µg 31%
Fiber 7.1g 1g 24%
Copper 0.281mg 0.095mg 21%
Vitamin B1 0.051mg 0.284mg 19%
Vitamin B2 0.186mg 0.428mg 19%
Potassium 732mg 113mg 18%
Folate 4µg 77µg 18%
Protein 2.18g 10.6g 17%
Fructose 12.45g 16%
Phosphorus 69mg 173mg 15%
Vitamin A 39µg 167µg 14%
Vitamin B5 0.422mg 1.116mg 14%
Saturated fat 0.088g 3.022g 13%
Fats 0.38g 9.1g 13%
Monounsaturated fat 0.053g 3.745g 9%
Polyunsaturated fat 0.062g 1.423g 9%
Magnesium 41mg 12mg 7%
Vitamin B6 0.205mg 0.122mg 6%
Calories 240kcal 363kcal 6%
Zinc 0.44mg 1.14mg 6%
Sodium 2mg 147mg 6%
Vitamin E 0.43mg 3%
Manganese 0.299mg 0.24mg 3%
Starch 5.11g 2%
Choline 10.1mg 2%
Selenium 0.3µg 1%
Vitamin C 0.6mg 0mg 1%
Vitamin B3 1.882mg 2.104mg 1%
Carbs 63.88g 59.7g 1%
Net carbs 56.78g 58.7g N/A
Calcium 43mg 47mg 0%
Sugar 38.13g N/A
Tryptophan 0.025mg 0.133mg 0%
Threonine 0.049mg 0.467mg 0%
Isoleucine 0.041mg 0.516mg 0%
Leucine 0.066mg 0.861mg 0%
Lysine 0.05mg 0.679mg 0%
Methionine 0.016mg 0.268mg 0%
Phenylalanine 0.052mg 0.511mg 0%
Valine 0.056mg 0.579mg 0%
Histidine 0.027mg 0.248mg 0%
Omega-3 - EPA 0g 0.004g N/A
Omega-3 - DHA 0g 0.036g N/A

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
11% 9% 60% 20%
Protein: 10.6 g
Fats: 9.1 g
Carbs: 59.7 g
Water: 19.5 g
Other: 1.1 g
Contains more WaterWater +58.6%
Contains more OtherOther +140%
Contains more ProteinProtein +386.2%
Contains more FatsFats +2294.7%
~equal in Carbs ~59.7g

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
37% 46% 17%
Saturated fat: Sat. Fat 3.022 g
Monounsaturated fat: Mono. Fat 3.745 g
Polyunsaturated fat: Poly. Fat 1.423 g
Contains less Sat. FatSaturated fat -97.1%
Contains more Mono. FatMonounsaturated fat +6966%
Contains more Poly. FatPolyunsaturated fat +2195.2%

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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. Ladyfinger - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172821/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.