Prunes vs. Oatmeal — In-Depth Nutrition Comparison
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The main differences between prunes and oatmeal
- Prunes have more vitamin K, copper, fiber, and potassium; however, oatmeal has more iron, vitamin B1, manganese, folate, selenium, and vitamin B3.
- Daily need coverage for iron for oatmeal is 63% higher.
- Oatmeal has 149 times less vitamin K than prunes. Prunes have 59.5µg of vitamin K, while oatmeal has 0.4µg.
- Oatmeal has a higher glycemic index than prunes.
Food types used in this article are Plums, dried (prunes), uncooked and Cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved).
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 more MagnesiumMagnesium | +57.7% |
| Contains more PotassiumPotassium | +1100% |
| Contains more CopperCopper | +325.8% |
| Contains less SodiumSodium | -95.9% |
| Contains more CalciumCalcium | +86% |
| Contains more IronIron | +540.9% |
| Contains more ZincZinc | +40.9% |
| Contains more PhosphorusPhosphorus | +11.6% |
| Contains more ManganeseManganese | +86.6% |
| Contains more SeleniumSelenium | +1566.7% |
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 EVitamin E | +514.3% |
| Contains more Vitamin B5Vitamin B5 | +33.1% |
| Contains more Vitamin KVitamin K | +14775% |
| Contains more CholineCholine | +114.9% |
| Contains more Vitamin AVitamin A | +233.3% |
| Contains more Vitamin B1Vitamin B1 | +409.8% |
| Contains more Vitamin B2Vitamin B2 | +15.6% |
| Contains more Vitamin B3Vitamin B3 | +60.7% |
| Contains more Vitamin B6Vitamin B6 | +41.5% |
| Contains more FolateFolate | +1000% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Iron | 0.93mg | 5.96mg | 63% |
| Vitamin K | 59.5µg | 0.4µg | 49% |
| Copper | 0.281mg | 0.066mg | 24% |
| Fiber | 7.1g | 1.7g | 22% |
| Potassium | 732mg | 61mg | 20% |
| Vitamin B1 | 0.051mg | 0.26mg | 17% |
| Carbs | 63.88g | 11.67g | 17% |
| Fructose | 12.45g | 0g | 16% |
| Manganese | 0.299mg | 0.558mg | 11% |
| Vitamin A | 39µg | 130µg | 10% |
| Folate | 4µg | 44µg | 10% |
| Calories | 240kcal | 68kcal | 9% |
| Selenium | 0.3µg | 5µg | 9% |
| Vitamin B3 | 1.882mg | 3.025mg | 7% |
| Vitamin B6 | 0.205mg | 0.29mg | 7% |
| Magnesium | 41mg | 26mg | 4% |
| Calcium | 43mg | 80mg | 4% |
| Sodium | 2mg | 49mg | 2% |
| Starch | 5.11g | 10.37g | 2% |
| Vitamin E | 0.43mg | 0.07mg | 2% |
| Zinc | 0.44mg | 0.62mg | 2% |
| Polyunsaturated fat | 0.062g | 0.426g | 2% |
| Vitamin B2 | 0.186mg | 0.215mg | 2% |
| Vitamin B5 | 0.422mg | 0.317mg | 2% |
| Fats | 0.38g | 1.36g | 2% |
| Monounsaturated fat | 0.053g | 0.391g | 1% |
| Saturated fat | 0.088g | 0.226g | 1% |
| Phosphorus | 69mg | 77mg | 1% |
| Choline | 10.1mg | 4.7mg | 1% |
| Vitamin C | 0.6mg | 0mg | 1% |
| Protein | 2.18g | 2.37g | 0% |
| Net carbs | 56.78g | 9.97g | N/A |
| Sugar | 38.13g | 0.46g | N/A |
| Trans fat | 0.003g | N/A | |
| Tryptophan | 0.025mg | 0.04mg | 0% |
| Threonine | 0.049mg | 0.083mg | 0% |
| Isoleucine | 0.041mg | 0.105mg | 0% |
| Leucine | 0.066mg | 0.2mg | 0% |
| Lysine | 0.05mg | 0.135mg | 0% |
| Methionine | 0.016mg | 0.04mg | 0% |
| Phenylalanine | 0.052mg | 0.13mg | 0% |
| Valine | 0.056mg | 0.151mg | 0% |
| Histidine | 0.027mg | 0.057mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more CarbsCarbs | +447.4% |
| Contains more OtherOther | +363.2% |
| Contains more FatsFats | +257.9% |
| Contains more WaterWater | +171.8% |
~equal in
Protein
~2.37g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -61.1% |
| Contains more Mono. FatMonounsaturated fat | +637.7% |
| Contains more Poly. FatPolyunsaturated fat | +587.1% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
| Contains more GlucoseGlucose | +∞% |
| Contains more FructoseFructose | +∞% |
| Contains more MaltoseMaltose | +∞% |
| Contains more StarchStarch | +102.9% |
| Contains more SucroseSucrose | +93.3% |
| Contains more GalactoseGalactose | +∞% |
~equal in
Lactose
~0g
