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  6. Prunes vs. Corn raw

Prunes vs. Corn raw — In-Depth Nutrition Comparison

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How are prunes and corn raw different?

  • Prunes are richer in vitamin K, copper, fiber, potassium, vitamin A, vitamin B2, and vitamin B6, while corn raw is higher in folate, vitamin B1, and vitamin C.
  • Prunes cover your daily need for vitamin K, 49% more than corn raw.
  • Prunes contain 5 times more copper than corn raw. Prunes contain 0.281mg of copper, while corn raw contains 0.054mg.
  • Corn raw has a higher glycemic index (52) than prunes (29).

Plums, dried (prunes), uncooked and Corn, sweet, yellow, raw types were used in this article.

Infographic

Prunes vs Corn 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
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 26% 0.6% 24% 20% 18% 13% 38% 2% 21% 3.3%
Contains more CalciumCalcium +2050%
Contains more PotassiumPotassium +171.1%
Contains more IronIron +78.8%
Contains more CopperCopper +420.4%
Contains less SodiumSodium -86.7%
Contains more ManganeseManganese +83.4%
Contains more PhosphorusPhosphorus +29%
Contains more SeleniumSelenium +100%
~equal in Magnesium ~37mg
~equal in Zinc ~0.46mg

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 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 23% 0% 3% 1.4% 39% 13% 33% 43% 21% 0% 0.75% 32%
Contains more Vitamin AVitamin A +333.3%
Contains more Vitamin EVitamin E +514.3%
Contains more Vitamin B2Vitamin B2 +238.2%
Contains more Vitamin B6Vitamin B6 +120.4%
Contains more Vitamin KVitamin K +19733.3%
Contains more Vitamin CVitamin C +1033.3%
Contains more Vitamin B1Vitamin B1 +203.9%
Contains more Vitamin B5Vitamin B5 +69.9%
Contains more FolateFolate +950%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~1.77mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Prunes Corn raw DV% diff.
Vitamin K 59.5µg 0.3µg 49%
Copper 0.281mg 0.054mg 25%
Fiber 7.1g 2g 20%
Carbs 63.88g 18.7g 15%
Potassium 732mg 270mg 14%
Fructose 12.45g 1.94g 13%
Vitamin B2 0.186mg 0.055mg 10%
Folate 4µg 42µg 10%
Vitamin B1 0.051mg 0.155mg 9%
Vitamin B6 0.205mg 0.093mg 9%
Calories 240kcal 86kcal 8%
Vitamin C 0.6mg 6.8mg 7%
Manganese 0.299mg 0.163mg 6%
Vitamin B5 0.422mg 0.717mg 6%
Iron 0.93mg 0.52mg 5%
Calcium 43mg 2mg 4%
Phosphorus 69mg 89mg 3%
Vitamin A 39µg 9µg 3%
Polyunsaturated fat 0.062g 0.487g 3%
Protein 2.18g 3.27g 2%
Vitamin E 0.43mg 0.07mg 2%
Choline 10.1mg 23mg 2%
Fats 0.38g 1.35g 1%
Magnesium 41mg 37mg 1%
Sodium 2mg 15mg 1%
Selenium 0.3µg 0.6µg 1%
Vitamin B3 1.882mg 1.77mg 1%
Saturated fat 0.088g 0.325g 1%
Monounsaturated fat 0.053g 0.432g 1%
Protein per 100 calories 0.91g 3.8g N/A
Calories per 10 g protein 1101kcal 263kcal N/A
Weight per 100 calories 42g 116g N/A
Net carbs 56.78g 16.7g N/A
Sugar 38.13g 6.26g N/A
Zinc 0.44mg 0.46mg 0%
Starch 5.11g 5.7g 0%
Tryptophan 0.025mg 0.023mg 0%
Threonine 0.049mg 0.129mg 0%
Isoleucine 0.041mg 0.129mg 0%
Leucine 0.066mg 0.348mg 0%
Lysine 0.05mg 0.137mg 0%
Methionine 0.016mg 0.067mg 0%
Phenylalanine 0.052mg 0.15mg 0%
Valine 0.056mg 0.185mg 0%
Histidine 0.027mg 0.089mg 0%
Omega-3 - ALA 0.014g N/A
Omega-6 - Linoleic acid 0.468g 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
3% 19% 76%
Protein: 3.27 g
Fats: 1.35 g
Carbs: 18.7 g
Water: 76.05 g
Other: 0.63 g
Contains more CarbsCarbs +241.6%
Contains more OtherOther +319%
Contains more ProteinProtein +50%
Contains more FatsFats +255.3%
Contains more WaterWater +146%

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% 35% 39%
Saturated fat: Sat. Fat 0.325 g
Monounsaturated fat: Mono. Fat 0.432 g
Polyunsaturated fat: Poly. Fat 0.487 g
Contains less Sat. FatSaturated fat -72.9%
Contains more Mono. FatMonounsaturated fat +715.1%
Contains more Poly. FatPolyunsaturated fat +685.5%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Prunes
Prunes
3
12% 59% 29%
Starch: 5.11 g
Sucrose: 0.15 g
Glucose: 25.46 g
Fructose: 12.45 g
Lactose: 0 g
Maltose: 0.06 g
Galactose: 0 g
48% 7% 29% 16%
Starch: 5.7 g
Sucrose: 0.89 g
Glucose: 3.43 g
Fructose: 1.94 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more GlucoseGlucose +642.3%
Contains more FructoseFructose +541.8%
Contains more MaltoseMaltose +∞%
Contains more StarchStarch +11.5%
Contains more SucroseSucrose +493.3%
~equal in Lactose ~0g
~equal in Galactose ~0g

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. Corn raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169998/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.