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  6. Prunes vs. Marinara sauce

Prunes vs. Marinara sauce — In-Depth Nutrition Comparison

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What are the differences between prunes and marinara sauce?

  • Prunes are higher in vitamin K, copper, fiber, potassium, vitamin B2, manganese, and magnesium, yet marinara sauce is higher in vitamin E and vitamin B3.
  • Prunes' daily need coverage for vitamin K is 38% more.
  • Prunes have 4 times more fiber than marinara sauce. While prunes have 7.1g of fiber, marinara sauce has only 1.8g.

We used Plums, dried (prunes), uncooked and Sauce, pasta, spaghetti/marinara, ready-to-serve, low sodium types in this article.

Infographic

Prunes vs Marinara sauce 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
9
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 13% 8.1% 28% 29% 27% 5.5% 15% 3.9% 18% 6%
Contains more MagnesiumMagnesium +127.8%
Contains more CalciumCalcium +59.3%
Contains more PotassiumPotassium +129.5%
Contains more IronIron +19.2%
Contains more CopperCopper +246.9%
Contains more ZincZinc +120%
Contains more PhosphorusPhosphorus +102.9%
Contains less SodiumSodium -93.3%
Contains more ManganeseManganese +118.2%
Contains more SeleniumSelenium +266.7%

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
6
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 6.7% 11% 48% 0% 6% 14% 73% 0% 40% 0% 35% 9.8% 7.5%
Contains more Vitamin AVitamin A +18.2%
Contains more Vitamin B1Vitamin B1 +112.5%
Contains more Vitamin B2Vitamin B2 +204.9%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +18.5%
Contains more Vitamin KVitamin K +328.1%
Contains more Vitamin CVitamin C +233.3%
Contains more Vitamin EVitamin E +458.1%
Contains more Vitamin B3Vitamin B3 +108.1%
Contains more FolateFolate +225%
Contains more CholineCholine +35.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Prunes Marinara sauce DV% diff.
Vitamin K 59.5µg 13.9µg 38%
Copper 0.281mg 0.081mg 22%
Fiber 7.1g 1.8g 21%
Carbs 63.88g 8.06g 19%
Fructose 12.45g 16%
Vitamin B3 1.882mg 3.917mg 13%
Vitamin E 0.43mg 2.4mg 13%
Potassium 732mg 319mg 12%
Vitamin B2 0.186mg 0.061mg 10%
Calories 240kcal 51kcal 9%
Vitamin B5 0.422mg 8%
Manganese 0.299mg 0.137mg 7%
Magnesium 41mg 18mg 5%
Phosphorus 69mg 34mg 5%
Polyunsaturated fat 0.062g 0.508g 3%
Iron 0.93mg 0.78mg 2%
Folate 4µg 13µg 2%
Fats 0.38g 1.48g 2%
Vitamin C 0.6mg 2mg 2%
Vitamin B1 0.051mg 0.024mg 2%
Vitamin B6 0.205mg 0.173mg 2%
Protein 2.18g 1.41g 2%
Starch 5.11g 2%
Zinc 0.44mg 0.2mg 2%
Calcium 43mg 27mg 2%
Sodium 2mg 30mg 1%
Monounsaturated fat 0.053g 0.377g 1%
Cholesterol 0mg 2mg 1%
Selenium 0.3µg 1.1µg 1%
Choline 10.1mg 13.7mg 1%
Vitamin A 39µg 33µg 1%
Net carbs 56.78g 6.26g N/A
Sugar 38.13g 5.5g N/A
Saturated fat 0.088g 0.17g 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
8% 87%
Protein: 1.41 g
Fats: 1.48 g
Carbs: 8.06 g
Water: 87.39 g
Other: 1.66 g
Contains more ProteinProtein +54.6%
Contains more CarbsCarbs +692.6%
Contains more OtherOther +59%
Contains more FatsFats +289.5%
Contains more WaterWater +182.6%

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
16% 36% 48%
Saturated fat: Sat. Fat 0.17 g
Monounsaturated fat: Mono. Fat 0.377 g
Polyunsaturated fat: Poly. Fat 0.508 g
Contains less Sat. FatSaturated fat -48.2%
Contains more Mono. FatMonounsaturated fat +611.3%
Contains more Poly. FatPolyunsaturated fat +719.4%

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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. Marinara sauce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171597/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.