Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Fruits
  4. Prunes
  5. Compare
  6. Prunes vs. Nori

Prunes vs. Nori — In-Depth Nutrition Comparison

Compare

What are the differences between Prunes and Nori?

  • Prunes is higher in Vitamin K, Fiber, Potassium, and Magnesium, yet Nori is higher in Vitamin C, Folate, Manganese, Vitamin A RAE, Vitamin B2, and Iron.
  • Prunes's daily need coverage for Vitamin K is 46% more.
  • Prunes has 24 times more Fiber than Nori. While Prunes has 7.1g of Fiber, Nori has only 0.3g.

We used Plums, dried (prunes), uncooked and Seaweed, laver, raw types in this article.

Infographic

Prunes vs Nori 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
5
:
5
Nori
Nori
Contains more Magnesium +1950%
Contains more Phosphorus +19%
Contains more Potassium +105.6%
Contains less Sodium -95.8%
Contains more Calcium +62.8%
Contains more Iron +93.5%
Contains more Zinc +138.6%
Contains more Manganese +230.4%
Contains more Selenium +133.3%
Equal in Copper - 0.264
Prunes
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 13% 35% 30% 30% 65% 1% 12% 94% 39% 2%
Nori
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 22% 68% 2% 25% 32% 7% 29% 88% 129% 4%
Contains more Magnesium +1950%
Contains more Phosphorus +19%
Contains more Potassium +105.6%
Contains less Sodium -95.8%
Contains more Calcium +62.8%
Contains more Iron +93.5%
Contains more Zinc +138.6%
Contains more Manganese +230.4%
Contains more Selenium +133.3%
Equal in Copper - 0.264

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
3
:
7
Nori
Nori
Contains more Vitamin B3 +28%
Contains more Vitamin B6 +28.9%
Contains more Vitamin K +1387.5%
Contains more Vitamin A +566.1%
Contains more Vitamin E +132.6%
Contains more Vitamin C +6400%
Contains more Vitamin B1 +92.2%
Contains more Vitamin B2 +139.8%
Contains more Vitamin B5 +23.5%
Contains more Folate +3550%
Prunes
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 47% 9% 0% 2% 13% 43% 36% 26% 48% 3% 0% 149%
Nori
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 313% 20% 0% 130% 25% 103% 28% 32% 37% 110% 0% 10%
Contains more Vitamin B3 +28%
Contains more Vitamin B6 +28.9%
Contains more Vitamin K +1387.5%
Contains more Vitamin A +566.1%
Contains more Vitamin E +132.6%
Contains more Vitamin C +6400%
Contains more Vitamin B1 +92.2%
Contains more Vitamin B2 +139.8%
Contains more Vitamin B5 +23.5%
Contains more Folate +3550%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Prunes
Prunes
2
:
3
Nori
Nori
Contains more Fats +35.7%
Contains more Carbs +1150.1%
Contains more Protein +166.5%
Contains more Water +175%
Contains more Other +42.8%
Prunes
2% 64% 31% 3%
Protein: 2.18 g
Fats: 0.38 g
Carbs: 63.88 g
Water: 30.92 g
Other: 2.64 g
Nori
6% 5% 85% 4%
Protein: 5.81 g
Fats: 0.28 g
Carbs: 5.11 g
Water: 85.03 g
Other: 3.77 g
Contains more Fats +35.7%
Contains more Carbs +1150.1%
Contains more Protein +166.5%
Contains more Water +175%
Contains more Other +42.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Prunes
Prunes
1
:
2
Nori
Nori
Contains more Monounsaturated Fat +112%
Contains less Saturated Fat -30.7%
Contains more Polyunsaturated fat +77.4%
Prunes
43% 26% 31%
Saturated Fat: 0.088 g
Monounsaturated Fat: 0.053 g
Polyunsaturated fat: 0.062 g
Nori
31% 13% 56%
Saturated Fat: 0.061 g
Monounsaturated Fat: 0.025 g
Polyunsaturated fat: 0.11 g
Contains more Monounsaturated Fat +112%
Contains less Saturated Fat -30.7%
Contains more Polyunsaturated fat +77.4%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Prunes Nori
Lower in Sodium ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in vitamins ok
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Prunes Nori Opinion
Net carbs 56.78g 4.81g Prunes
Protein 2.18g 5.81g Nori
Fats 0.38g 0.28g Prunes
Carbs 63.88g 5.11g Prunes
Calories 240kcal 35kcal Prunes
Starch 5.11g Prunes
Fructose 12.45g Prunes
Sugar 38.13g 0.49g Nori
Fiber 7.1g 0.3g Prunes
Calcium 43mg 70mg Nori
Iron 0.93mg 1.8mg Nori
Magnesium 41mg 2mg Prunes
Phosphorus 69mg 58mg Prunes
Potassium 732mg 356mg Prunes
Sodium 2mg 48mg Prunes
Zinc 0.44mg 1.05mg Nori
Copper 0.281mg 0.264mg Prunes
Manganese 0.299mg 0.988mg Nori
Selenium 0.3µg 0.7µg Nori
Vitamin A 781IU 5202IU Nori
Vitamin A RAE 39µg 260µg Nori
Vitamin E 0.43mg 1mg Nori
Vitamin C 0.6mg 39mg Nori
Vitamin B1 0.051mg 0.098mg Nori
Vitamin B2 0.186mg 0.446mg Nori
Vitamin B3 1.882mg 1.47mg Prunes
Vitamin B5 0.422mg 0.521mg Nori
Vitamin B6 0.205mg 0.159mg Prunes
Folate 4µg 146µg Nori
Vitamin K 59.5µg 4µg Prunes
Tryptophan 0.025mg 0.043mg Nori
Threonine 0.049mg 0.232mg Nori
Isoleucine 0.041mg 0.259mg Nori
Leucine 0.066mg 0.501mg Nori
Lysine 0.05mg 0.222mg Nori
Methionine 0.016mg 0.145mg Nori
Phenylalanine 0.052mg 0.273mg Nori
Valine 0.056mg 0.402mg Nori
Histidine 0.027mg 0.14mg Nori
Saturated Fat 0.088g 0.061g Nori
Omega-3 - EPA 0g 0.08g Nori
Monounsaturated Fat 0.053g 0.025g Prunes
Polyunsaturated fat 0.062g 0.11g Nori

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Prunes Nori
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

People also compare

Prunes
Prunes vs Plum
Plum
Prunes
Prunes vs Dried fruit
Dried fruit
Prunes
Prunes vs Quince
Quince
Nori
Nori vs Seaweed
Seaweed
Nori
Nori vs Water
Water
Nori
Nori vs Wakame
Wakame

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%
Prunes
67%
Nori
Minerals Daily Need Coverage Score
32%
Prunes
40%
Nori

Comparison summary

Which food contains less Sodium?
Prunes
Prunes contains less Sodium (difference - 46mg)
Which food is lower in Sugar?
Nori
Nori is lower in Sugar (difference - 37.64g)
Which food is lower in Saturated Fat?
Nori
Nori is lower in Saturated Fat (difference - 0.027g)
Which food is lower in glycemic index?
Nori
Nori is lower in glycemic index (difference - 29)
Which food is cheaper?
Nori
Nori is cheaper (difference - $2)
Which food is richer in vitamins?
Nori
Nori is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Nori - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168458/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.