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  6. Prunes vs. Marrow-stem Kale

Prunes vs. Marrow-stem Kale — In-Depth Nutrition Comparison

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Important differences between prunes and marrow-stem Kale

  • Prunes have more copper, potassium, and fiber; however, marrow-stem Kale is richer in vitamin K, vitamin A, vitamin C, folate, calcium, manganese, and vitamin E.
  • Marrow-stem Kale's daily need coverage for vitamin K is 315% more.
  • Prunes contain 6 times more copper than marrow-stem Kale. Prunes contain 0.281mg of copper, while marrow-stem Kale contains 0.046mg.

The food varieties used in the comparison are Plums, dried (prunes), uncooked and Collards, raw.

Infographic

Prunes vs Marrow-stem Kale 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
7
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 19% 70% 19% 18% 15% 5.7% 11% 2.2% 86% 7.1%
Contains more MagnesiumMagnesium +51.9%
Contains more PotassiumPotassium +243.7%
Contains more IronIron +97.9%
Contains more CopperCopper +510.9%
Contains more ZincZinc +109.5%
Contains more PhosphorusPhosphorus +176%
Contains less SodiumSodium -88.2%
Contains more CalciumCalcium +439.5%
Contains more ManganeseManganese +120.1%
Contains more SeleniumSelenium +333.3%

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
4
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 118% 84% 45% 0% 14% 30% 14% 16% 38% 0% 1093% 97% 13%
Contains more Vitamin B2Vitamin B2 +43.1%
Contains more Vitamin B3Vitamin B3 +153.6%
Contains more Vitamin B5Vitamin B5 +58.1%
Contains more Vitamin B6Vitamin B6 +24.2%
Contains more Vitamin CVitamin C +5783.3%
Contains more Vitamin AVitamin A +543.6%
Contains more Vitamin EVitamin E +425.6%
Contains more Vitamin KVitamin K +634.6%
Contains more FolateFolate +3125%
Contains more CholineCholine +129.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.054mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Prunes Marrow-stem Kale DV% diff.
Vitamin K 59.5µg 437.1µg 315%
Vitamin C 0.6mg 35.3mg 39%
Folate 4µg 129µg 31%
Copper 0.281mg 0.046mg 26%
Vitamin A 39µg 251µg 24%
Carbs 63.88g 5.42g 19%
Calcium 43mg 232mg 19%
Fructose 12.45g 16%
Manganese 0.299mg 0.658mg 16%
Potassium 732mg 213mg 15%
Vitamin E 0.43mg 2.26mg 12%
Fiber 7.1g 4g 12%
Calories 240kcal 32kcal 10%
Vitamin B3 1.882mg 0.742mg 7%
Phosphorus 69mg 25mg 6%
Iron 0.93mg 0.47mg 6%
Vitamin B2 0.186mg 0.13mg 4%
Magnesium 41mg 27mg 3%
Vitamin B5 0.422mg 0.267mg 3%
Vitamin B6 0.205mg 0.165mg 3%
Zinc 0.44mg 0.21mg 2%
Starch 5.11g 2%
Selenium 0.3µg 1.3µg 2%
Protein 2.18g 3.02g 2%
Choline 10.1mg 23.2mg 2%
Sodium 2mg 17mg 1%
Polyunsaturated fat 0.062g 0.201g 1%
Fats 0.38g 0.61g 0%
Net carbs 56.78g 1.42g N/A
Sugar 38.13g 0.46g N/A
Vitamin B1 0.051mg 0.054mg 0%
Saturated fat 0.088g 0.055g 0%
Monounsaturated fat 0.053g 0.03g 0%
Tryptophan 0.025mg 0.031mg 0%
Threonine 0.049mg 0.086mg 0%
Isoleucine 0.041mg 0.1mg 0%
Leucine 0.066mg 0.151mg 0%
Lysine 0.05mg 0.117mg 0%
Methionine 0.016mg 0.033mg 0%
Phenylalanine 0.052mg 0.087mg 0%
Valine 0.056mg 0.12mg 0%
Histidine 0.027mg 0.047mg 0%

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% 5% 90%
Protein: 3.02 g
Fats: 0.61 g
Carbs: 5.42 g
Water: 89.62 g
Other: 1.33 g
Contains more CarbsCarbs +1078.6%
Contains more OtherOther +98.5%
Contains more ProteinProtein +38.5%
Contains more FatsFats +60.5%
Contains more WaterWater +189.8%

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
19% 10% 70%
Saturated fat: Sat. Fat 0.055 g
Monounsaturated fat: Mono. Fat 0.03 g
Polyunsaturated fat: Poly. Fat 0.201 g
Contains more Mono. FatMonounsaturated fat +76.7%
Contains less Sat. FatSaturated fat -37.5%
Contains more Poly. FatPolyunsaturated fat +224.2%

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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. Marrow-stem Kale - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170406/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.