Prunes vs. Mashed potato — In-Depth Nutrition Comparison
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Significant differences between Prunes and Mashed potato
- The amount of Vitamin K, Copper, Fiber, Vitamin B2, Potassium, Manganese, Iron, Vitamin B6, and Magnesium in Prunes is higher than in Mashed potato.
- Prunes covers your daily Vitamin K needs 45% more than Mashed potato.
- Mashed potato has 12 times less Vitamin B2 than Prunes. Prunes has 0.186mg of Vitamin B2, while Mashed potato has 0.015mg.
- Prunes contains less Sodium.
Specific food types used in this comparison are Plums, dried (prunes), uncooked and Fast foods, potato, mashed.
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.
Contains
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Calcium
+138.9%
Contains
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Iron
+200%
Contains
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Magnesium
+173.3%
Contains
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Phosphorus
+16.9%
Contains
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Potassium
+155.9%
Contains
less
Sodium
-99.3%
Contains
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Zinc
+100%
Contains
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Copper
+702.9%
Contains
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Manganese
+205.1%
Contains
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Selenium
+166.7%
Contains
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Calcium
+138.9%
Contains
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Iron
+200%
Contains
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Magnesium
+173.3%
Contains
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Phosphorus
+16.9%
Contains
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Potassium
+155.9%
Contains
less
Sodium
-99.3%
Contains
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Zinc
+100%
Contains
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Copper
+702.9%
Contains
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Manganese
+205.1%
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Selenium
+166.7%
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.
:
Contains
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Vitamin A
+322.2%
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Vitamin C
+∞%
Contains
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Vitamin B1
+240%
Contains
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Vitamin B2
+1140%
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Vitamin B3
+74.3%
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Vitamin B6
+70.8%
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Vitamin K
+908.5%
Contains
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Folate
+125%
Contains
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Vitamin B12
+∞%
Equal in Vitamin E - 0.42
Contains
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Vitamin A
+322.2%
Contains
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Vitamin C
+∞%
Contains
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Vitamin B1
+240%
Contains
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Vitamin B2
+1140%
Contains
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Vitamin B3
+74.3%
Contains
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Vitamin B6
+70.8%
Contains
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Vitamin K
+908.5%
Contains
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Folate
+125%
Contains
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Vitamin B12
+∞%
Equal in Vitamin E - 0.42
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Protein
+32.1%
Contains
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Carbs
+336%
Contains
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Other
+109.5%
Contains
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Fats
+642.1%
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Water
+157.5%
Protein:
2.18 g
Fats:
0.38 g
Carbs:
63.88 g
Water:
30.92 g
Other:
2.64 g
Protein:
1.65 g
Fats:
2.82 g
Carbs:
14.65 g
Water:
79.62 g
Other:
1.26 g
Contains
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Protein
+32.1%
Contains
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Carbs
+336%
Contains
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Other
+109.5%
Contains
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Fats
+642.1%
Contains
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Water
+157.5%
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Saturated Fat
-84.7%
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Monounsaturated Fat
+1258.5%
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Polyunsaturated fat
+2064.5%
Saturated Fat:
0.088 g
Monounsaturated Fat:
0.053 g
Polyunsaturated fat:
0.062 g
Saturated Fat:
0.577 g
Monounsaturated Fat:
0.72 g
Polyunsaturated fat:
1.342 g
Contains
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Saturated Fat
-84.7%
Contains
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Monounsaturated Fat
+1258.5%
Contains
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Polyunsaturated fat
+2064.5%
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Contains
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Sucrose
+50%
Contains
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Glucose
+12630%
Contains
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Fructose
+6125%
Contains
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Maltose
+∞%
Contains
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Starch
+136.8%
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
Starch:
12.1 g
Sucrose:
0.1 g
Glucose:
0.2 g
Fructose:
0.2 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
Contains
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Sucrose
+50%
Contains
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Glucose
+12630%
Contains
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Fructose
+6125%
Contains
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Maltose
+∞%
Contains
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Starch
+136.8%
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sodium |
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| Lower in Saturated Fat |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Sugar |
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| Lower in price |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 56.78g | 13.35g |
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| Protein | 2.18g | 1.65g |
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| Fats | 0.38g | 2.82g |
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| Carbs | 63.88g | 14.65g |
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| Calories | 240kcal | 89kcal |
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| Starch | 5.11g | 12.1g |
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| Fructose | 12.45g | 0.2g |
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| Sugar | 38.13g | 0.5g |
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| Fiber | 7.1g | 1.3g |
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| Calcium | 43mg | 18mg |
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| Iron | 0.93mg | 0.31mg |
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| Magnesium | 41mg | 15mg |
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| Phosphorus | 69mg | 59mg |
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| Potassium | 732mg | 286mg |
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| Sodium | 2mg | 306mg |
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| Zinc | 0.44mg | 0.22mg |
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| Copper | 0.281mg | 0.035mg |
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| Manganese | 0.299mg | 0.098mg |
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| Selenium | 0.3µg | 0.8µg |
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| Vitamin A | 781IU | 185IU |
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| Vitamin A RAE | 39µg | 43µg |
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| Vitamin E | 0.43mg | 0.42mg |
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| Vitamin C | 0.6mg | 0mg |
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| Vitamin B1 | 0.051mg | 0.015mg |
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| Vitamin B2 | 0.186mg | 0.015mg |
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| Vitamin B3 | 1.882mg | 1.08mg |
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| Vitamin B5 | 0.422mg |
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| Vitamin B6 | 0.205mg | 0.12mg |
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| Folate | 4µg | 9µg |
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| Vitamin B12 | 0µg | 0.07µg |
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| Vitamin K | 59.5µg | 5.9µg |
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| Tryptophan | 0.025mg |
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| Threonine | 0.049mg |
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| Isoleucine | 0.041mg |
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| Leucine | 0.066mg |
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| Lysine | 0.05mg |
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| Methionine | 0.016mg |
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| Phenylalanine | 0.052mg |
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| Valine | 0.056mg |
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| Histidine | 0.027mg |
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| Trans Fat | 0.105g |
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| Saturated Fat | 0.088g | 0.577g |
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| Omega-3 - EPA | 0g | 0.001g |
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| Omega-3 - DPA | 0g | 0.001g |
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| Monounsaturated Fat | 0.053g | 0.72g |
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| Polyunsaturated fat | 0.062g | 1.342g |
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| Omega-6 - Eicosadienoic acid | 0g | 0.001g |
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| Omega-6 - Linoleic acid | 1.146g |
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| Omega-3 - ALA | 0.174g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low Glycemic Index diet |
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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
31%
9%
Minerals Daily Need Coverage Score
32%
15%
Comparison summary
Which food contains less Sodium?
Prunes contains less Sodium (difference - 304mg)
Which food is lower in Saturated Fat?
Prunes is lower in Saturated Fat (difference - 0.489g)
Which food is lower in glycemic index?
Prunes is lower in glycemic index (difference - 58)
Which food is richer in minerals?
Prunes is relatively richer in minerals
Which food is richer in vitamins?
Prunes is relatively richer in vitamins
Which food is lower in Sugar?
Mashed potato is lower in Sugar (difference - 37.63g)
Which food is cheaper?
Mashed potato is cheaper (difference - $2)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)