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Prunes vs. Lamb — In-Depth Nutrition Comparison

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Summary of differences between prunes and lamb

  • Prunes have more vitamin K, fiber, and copper, while lamb has more vitamin B12, selenium, zinc, vitamin B3, and phosphorus.
  • Lamb covers your daily need for vitamin B12, 106% more than prunes.
  • The amount of saturated fat in prunes is lower.
  • Lamb has a lower glycemic index. The glycemic index of lamb is 0, while the glycemic index of prunes is 29.

These are the specific foods used in this comparison Plums, dried (prunes), uncooked and Lamb, domestic, composite of trimmed retail cuts, separable lean and fat, trimmed to 1/4" fat, choice, cooked.

Infographic

Prunes vs Lamb 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
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%
Lamb
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 5.1% 27% 71% 40% 122% 81% 9.4% 2.9% 144%
Contains more MagnesiumMagnesium +78.3%
Contains more CalciumCalcium +152.9%
Contains more PotassiumPotassium +136.1%
Contains more CopperCopper +136.1%
Contains less SodiumSodium -97.2%
Contains more ManganeseManganese +1259.1%
Contains more IronIron +102.2%
Contains more ZincZinc +913.6%
Contains more PhosphorusPhosphorus +172.5%
Contains more SeleniumSelenium +8700%

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%
Lamb
8
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% 2.8% 1.5% 25% 58% 125% 40% 30% 319% 12% 14% 51%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +207.1%
Contains more Vitamin B6Vitamin B6 +57.7%
Contains more Vitamin KVitamin K +1193.5%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +96.1%
Contains more Vitamin B2Vitamin B2 +34.4%
Contains more Vitamin B3Vitamin B3 +253.9%
Contains more Vitamin B5Vitamin B5 +56.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +350%
Contains more CholineCholine +827.7%

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
Lamb
3
25% 21% 54%
Protein: 24.52 g
Fats: 20.94 g
Carbs: 0 g
Water: 53.72 g
Other: 0.82 g
Contains more CarbsCarbs +∞%
Contains more OtherOther +222%
Contains more ProteinProtein +1024.8%
Contains more FatsFats +5410.5%
Contains more WaterWater +73.7%

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
Lamb
2
46% 46% 8%
Saturated fat: Sat. Fat 8.83 g
Monounsaturated fat: Mono. Fat 8.82 g
Polyunsaturated fat: Poly. Fat 1.51 g
Contains less Sat. FatSaturated fat -99%
Contains more Mono. FatMonounsaturated fat +16541.5%
Contains more Poly. FatPolyunsaturated fat +2335.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Prunes Lamb DV% diff.
Vitamin B12 0µg 2.55µg 106%
Selenium 0.3µg 26.4µg 47%
Vitamin K 59.5µg 4.6µg 46%
Protein 2.18g 24.52g 45%
Saturated fat 0.088g 8.83g 40%
Zinc 0.44mg 4.46mg 37%
Fats 0.38g 20.94g 32%
Cholesterol 0mg 97mg 32%
Vitamin B3 1.882mg 6.66mg 30%
Fiber 7.1g 0g 28%
Monounsaturated fat 0.053g 8.82g 22%
Carbs 63.88g 0g 21%
Copper 0.281mg 0.119mg 18%
Phosphorus 69mg 188mg 17%
Fructose 12.45g 16%
Choline 10.1mg 93.7mg 15%
Iron 0.93mg 1.88mg 12%
Manganese 0.299mg 0.022mg 12%
Potassium 732mg 310mg 12%
Polyunsaturated fat 0.062g 1.51g 10%
Vitamin B6 0.205mg 0.13mg 6%
Vitamin B2 0.186mg 0.25mg 5%
Vitamin B5 0.422mg 0.66mg 5%
Vitamin A 39µg 0µg 4%
Folate 4µg 18µg 4%
Magnesium 41mg 23mg 4%
Vitamin B1 0.051mg 0.1mg 4%
Calories 240kcal 294kcal 3%
Calcium 43mg 17mg 3%
Sodium 2mg 72mg 3%
Starch 5.11g 2%
Vitamin E 0.43mg 0.14mg 2%
Vitamin D 0µg 0.1µg 1%
Vitamin C 0.6mg 0mg 1%
Net carbs 56.78g 0g N/A
Vitamin D 0IU 2IU 0%
Sugar 38.13g 0g N/A
Tryptophan 0.025mg 0.287mg 0%
Threonine 0.049mg 1.05mg 0%
Isoleucine 0.041mg 1.183mg 0%
Leucine 0.066mg 1.908mg 0%
Lysine 0.05mg 2.166mg 0%
Methionine 0.016mg 0.629mg 0%
Phenylalanine 0.052mg 0.998mg 0%
Valine 0.056mg 1.323mg 0%
Histidine 0.027mg 0.777mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Prunes Lamb
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
52%
Lamb
Minerals Daily Need Coverage Score
32%
Prunes
52%
Lamb

Comparison summary

Which food is lower in Cholesterol?
Prunes
Prunes is lower in Cholesterol (difference - 97mg)
Which food contains less Sodium?
Prunes
Prunes contains less Sodium (difference - 70mg)
Which food is lower in Saturated fat?
Prunes
Prunes is lower in Saturated fat (difference - 8.742g)
Which food is cheaper?
Prunes
Prunes is cheaper (difference - $0.3)
Which food is lower in Sugar?
Lamb
Lamb is lower in Sugar (difference - 38.13g)
Which food is lower in glycemic index?
Lamb
Lamb is lower in glycemic index (difference - 29)
Which food is richer in minerals?
?
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.
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. Lamb - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172480/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.