Prunes vs. Bran raw — In-Depth Nutrition Comparison
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The main differences between prunes and bran raw
- Prunes have more vitamin K; however, bran raw has more manganese, phosphorus, vitamin B1, selenium, iron, magnesium, fiber, zinc, and vitamin B5.
- Daily need coverage for manganese for bran raw is 232% higher.
- Bran raw has 19 times less vitamin K than prunes. Prunes have 59.5µg of vitamin K, while bran raw has 3.2µg.
- Bran raw has a higher glycemic index than prunes.
Food types used in this article are Plums, dried (prunes), uncooked and Oat bran, raw.
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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 more PotassiumPotassium | +29.3% |
| Contains less SodiumSodium | -50% |
| Contains more MagnesiumMagnesium | +473.2% |
| Contains more CalciumCalcium | +34.9% |
| Contains more IronIron | +481.7% |
| Contains more CopperCopper | +43.4% |
| Contains more ZincZinc | +606.8% |
| Contains more PhosphorusPhosphorus | +963.8% |
| Contains more ManganeseManganese | +1782.9% |
| Contains more SeleniumSelenium | +14966.7% |
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 more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B3Vitamin B3 | +101.5% |
| Contains more Vitamin B6Vitamin B6 | +24.2% |
| Contains more Vitamin KVitamin K | +1759.4% |
| Contains more Vitamin EVitamin E | +134.9% |
| Contains more Vitamin B1Vitamin B1 | +2194.1% |
| Contains more Vitamin B2Vitamin B2 | +18.3% |
| Contains more Vitamin B5Vitamin B5 | +254% |
| Contains more FolateFolate | +1200% |
| Contains more CholineCholine | +218.8% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Manganese | 0.299mg | 5.63mg | 232% |
| Phosphorus | 69mg | 734mg | 95% |
| Vitamin B1 | 0.051mg | 1.17mg | 93% |
| Selenium | 0.3µg | 45.2µg | 82% |
| Iron | 0.93mg | 5.41mg | 56% |
| Vitamin K | 59.5µg | 3.2µg | 47% |
| Magnesium | 41mg | 235mg | 46% |
| Fiber | 7.1g | 15.4g | 33% |
| Protein | 2.18g | 17.3g | 30% |
| Zinc | 0.44mg | 3.11mg | 24% |
| Vitamin B5 | 0.422mg | 1.494mg | 21% |
| Polyunsaturated fat | 0.062g | 2.766g | 18% |
| Fructose | 12.45g | 16% | |
| Copper | 0.281mg | 0.403mg | 14% |
| Folate | 4µg | 52µg | 12% |
| Fats | 0.38g | 7.03g | 10% |
| Vitamin B3 | 1.882mg | 0.934mg | 6% |
| Saturated fat | 0.088g | 1.328g | 6% |
| Monounsaturated fat | 0.053g | 2.376g | 6% |
| Potassium | 732mg | 566mg | 5% |
| Choline | 10.1mg | 32.2mg | 4% |
| Vitamin A | 39µg | 0µg | 4% |
| Vitamin E | 0.43mg | 1.01mg | 4% |
| Vitamin B2 | 0.186mg | 0.22mg | 3% |
| Vitamin B6 | 0.205mg | 0.165mg | 3% |
| Calcium | 43mg | 58mg | 2% |
| Starch | 5.11g | 2% | |
| Carbs | 63.88g | 66.22g | 1% |
| Vitamin C | 0.6mg | 0mg | 1% |
| Calories | 240kcal | 246kcal | 0% |
| Net carbs | 56.78g | 50.82g | N/A |
| Sugar | 38.13g | 1.45g | N/A |
| Sodium | 2mg | 4mg | 0% |
| Tryptophan | 0.025mg | 0.335mg | 0% |
| Threonine | 0.049mg | 0.502mg | 0% |
| Isoleucine | 0.041mg | 0.668mg | 0% |
| Leucine | 0.066mg | 1.374mg | 0% |
| Lysine | 0.05mg | 0.76mg | 0% |
| Methionine | 0.016mg | 0.335mg | 0% |
| Phenylalanine | 0.052mg | 0.908mg | 0% |
| Valine | 0.056mg | 0.964mg | 0% |
| Histidine | 0.027mg | 0.41mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more WaterWater | +372.1% |
| Contains more ProteinProtein | +693.6% |
| Contains more FatsFats | +1750% |
~equal in
Carbs
~66.22g
~equal in
Other
~2.9g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -93.4% |
| Contains more Mono. FatMonounsaturated fat | +4383% |
| Contains more Poly. FatPolyunsaturated fat | +4361.3% |