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  6. Prunes vs. Lobster Raw

Prunes vs. Lobster Raw — In-Depth Nutrition Comparison

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How are prunes and lobster Raw different?

  • Prunes are richer in vitamin K, fiber, and potassium, while lobster Raw is higher in copper, selenium, vitamin B12, zinc, and vitamin B5.
  • Lobster Raw covers your daily need for copper, 119% more than prunes.
  • Prunes are lower in sodium.
  • Prunes have a higher glycemic index (29) than lobster Raw (0).

Plums, dried (prunes), uncooked and Crustaceans, lobster, northern, raw types were used in this article.

Infographic

Prunes vs Lobster Raw 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
4
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 27% 25% 18% 9.8% 450% 96% 69% 55% 7.3% 347%
Contains more PotassiumPotassium +266%
Contains more IronIron +257.7%
Contains less SodiumSodium -99.5%
Contains more ManganeseManganese +433.9%
Contains more CalciumCalcium +95.3%
Contains more CopperCopper +380.1%
Contains more ZincZinc +702.3%
Contains more PhosphorusPhosphorus +133.3%
Contains more SeleniumSelenium +21100%
~equal in Magnesium ~38mg

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
7
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% 0.33% 17% 0% 5% 3.2% 30% 87% 24% 156% 0% 7.5% 38%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +3800%
Contains more Vitamin B1Vitamin B1 +155%
Contains more Vitamin B2Vitamin B2 +1228.6%
Contains more Vitamin B3Vitamin B3 +18.3%
Contains more Vitamin B6Vitamin B6 +97.1%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin EVitamin E +102.3%
Contains more Vitamin B5Vitamin B5 +243.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +150%
Contains more CholineCholine +596%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Prunes Lobster Raw DV% diff.
Copper 0.281mg 1.349mg 119%
Selenium 0.3µg 63.6µg 115%
Vitamin B12 0µg 1.25µg 52%
Vitamin K 59.5µg 0µg 50%
Cholesterol 0mg 127mg 42%
Protein 2.18g 16.52g 29%
Zinc 0.44mg 3.53mg 28%
Fiber 7.1g 0g 28%
Carbs 63.88g 0g 21%
Vitamin B5 0.422mg 1.449mg 21%
Sodium 2mg 423mg 18%
Potassium 732mg 200mg 16%
Fructose 12.45g 0g 16%
Phosphorus 69mg 161mg 13%
Vitamin B2 0.186mg 0.014mg 13%
Choline 10.1mg 70.3mg 11%
Manganese 0.299mg 0.056mg 11%
Calories 240kcal 77kcal 8%
Iron 0.93mg 0.26mg 8%
Vitamin B6 0.205mg 0.104mg 8%
Calcium 43mg 84mg 4%
Vitamin A 39µg 1µg 4%
Vitamin E 0.43mg 0.87mg 3%
Vitamin B1 0.051mg 0.02mg 3%
Polyunsaturated fat 0.062g 0.296g 2%
Folate 4µg 10µg 2%
Vitamin B3 1.882mg 1.591mg 2%
Starch 5.11g 0g 2%
Fats 0.38g 0.75g 1%
Magnesium 41mg 38mg 1%
Vitamin C 0.6mg 0mg 1%
Net carbs 56.78g 0g N/A
Vitamin D 0IU 1IU 0%
Sugar 38.13g 0g N/A
Trans fat 0.011g N/A
Saturated fat 0.088g 0.181g 0%
Monounsaturated fat 0.053g 0.22g 0%
Tryptophan 0.025mg 0.215mg 0%
Threonine 0.049mg 0.654mg 0%
Isoleucine 0.041mg 0.723mg 0%
Leucine 0.066mg 1.197mg 0%
Lysine 0.05mg 1.24mg 0%
Methionine 0.016mg 0.413mg 0%
Phenylalanine 0.052mg 0.68mg 0%
Valine 0.056mg 0.741mg 0%
Histidine 0.027mg 0.413mg 0%
Omega-3 - EPA 0g 0.102g N/A
Omega-3 - DHA 0g 0.068g N/A
Omega-3 - DPA 0g 0.006g N/A
Omega-6 - Eicosadienoic acid 0g 0.006g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Prunes
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
17% 81% 2%
Protein: 16.52 g
Fats: 0.75 g
Carbs: 0 g
Water: 80.95 g
Other: 1.78 g
Contains more CarbsCarbs +∞%
Contains more OtherOther +48.3%
Contains more ProteinProtein +657.8%
Contains more FatsFats +97.4%
Contains more WaterWater +161.8%

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
26% 32% 42%
Saturated fat: Sat. Fat 0.181 g
Monounsaturated fat: Mono. Fat 0.22 g
Polyunsaturated fat: Poly. Fat 0.296 g
Contains less Sat. FatSaturated fat -51.4%
Contains more Mono. FatMonounsaturated fat +315.1%
Contains more Poly. FatPolyunsaturated fat +377.4%

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. Lobster Raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174208/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.