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Prunes vs. Pasta — In-Depth Nutrition Comparison

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A recap on differences between prunes and pasta

  • Prunes have more copper, potassium, vitamin A, vitamin B6, vitamin B3, and magnesium; however, pasta is higher in folate, vitamin B1, and vitamin B12.
  • Prunes cover your daily copper needs 21% more than pasta.
  • Pasta contains 39 times less vitamin A than prunes. Prunes contain 781IU of vitamin A, while pasta contains 20IU.
  • The glycemic index of pasta is higher.

Food varieties used in this article are Plums, dried (prunes), uncooked and Pasta, fresh-refrigerated, plain, cooked.

Infographic

Prunes vs Pasta 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.
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%
Pasta
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 13% 1.8% 2.1% 43% 31% 15% 27% 0.78% 29% 0%
Contains more MagnesiumMagnesium +127.8%
Contains more CalciumCalcium +616.7%
Contains more PotassiumPotassium +2950%
Contains more CopperCopper +202.2%
Contains less SodiumSodium -66.7%
Contains more ManganeseManganese +33.5%
Contains more SeleniumSelenium +∞%
Contains more IronIron +22.6%
Contains more ZincZinc +27.3%
~equal in Phosphorus ~63mg

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
9
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%
Pasta
3
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 0% 2% 0% 0% 52% 35% 19% 11% 7.8% 18% 0% 48% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +550%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B2Vitamin B2 +24%
Contains more Vitamin B3Vitamin B3 +89.7%
Contains more Vitamin B5Vitamin B5 +130.6%
Contains more Vitamin B6Vitamin B6 +502.9%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +309.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +1500%
~equal in Vitamin D ~µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
Pasta
3
5% 25% 69%
Protein: 5.15 g
Fats: 1.05 g
Carbs: 24.93 g
Water: 68.56 g
Other: 0.31 g
Contains more CarbsCarbs +156.2%
Contains more OtherOther +751.6%
Contains more ProteinProtein +136.2%
Contains more FatsFats +176.3%
Contains more WaterWater +121.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
Pasta
2
21% 18% 61%
Saturated fat: Sat. Fat 0.15 g
Monounsaturated fat: Mono. Fat 0.124 g
Polyunsaturated fat: Poly. Fat 0.429 g
Contains less Sat. FatSaturated fat -41.3%
Contains more Mono. FatMonounsaturated fat +134%
Contains more Poly. FatPolyunsaturated fat +591.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Prunes Pasta DV% diff.
Vitamin K 59.5µg 50%
Fiber 7.1g 28%
Potassium 732mg 24mg 21%
Copper 0.281mg 0.093mg 21%
Fructose 12.45g 16%
Folate 4µg 64µg 15%
Vitamin B6 0.205mg 0.034mg 13%
Vitamin B1 0.051mg 0.209mg 13%
Carbs 63.88g 24.93g 13%
Cholesterol 0mg 33mg 11%
Vitamin B12 0µg 0.14µg 6%
Vitamin B3 1.882mg 0.992mg 6%
Protein 2.18g 5.15g 6%
Calories 240kcal 131kcal 5%
Magnesium 41mg 18mg 5%
Vitamin B5 0.422mg 0.183mg 5%
Vitamin A 39µg 6µg 4%
Calcium 43mg 6mg 4%
Manganese 0.299mg 0.224mg 3%
Vitamin B2 0.186mg 0.15mg 3%
Iron 0.93mg 1.14mg 3%
Vitamin E 0.43mg 3%
Polyunsaturated fat 0.062g 0.429g 2%
Starch 5.11g 2%
Choline 10.1mg 2%
Selenium 0.3µg 1%
Phosphorus 69mg 63mg 1%
Zinc 0.44mg 0.56mg 1%
Vitamin C 0.6mg 0mg 1%
Fats 0.38g 1.05g 1%
Net carbs 56.78g 24.93g N/A
Sugar 38.13g N/A
Sodium 2mg 6mg 0%
Saturated fat 0.088g 0.15g 0%
Monounsaturated fat 0.053g 0.124g 0%
Tryptophan 0.025mg 0.065mg 0%
Threonine 0.049mg 0.134mg 0%
Isoleucine 0.041mg 0.197mg 0%
Leucine 0.066mg 0.348mg 0%
Lysine 0.05mg 0.097mg 0%
Methionine 0.016mg 0.079mg 0%
Phenylalanine 0.052mg 0.247mg 0%
Valine 0.056mg 0.217mg 0%
Histidine 0.027mg 0.103mg 0%

Which food is preferable for your diet?

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

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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
26%
Prunes
15%
Pasta
Minerals Daily Need Coverage Score
32%
Prunes
16%
Pasta

Comparison summary

Which food is lower in Cholesterol?
Prunes
Prunes is lower in Cholesterol (difference - 33mg)
Which food contains less Sodium?
Prunes
Prunes contains less Sodium (difference - 4mg)
Which food is lower in Saturated fat?
Prunes
Prunes is lower in Saturated fat (difference - 0.062g)
Which food is lower in glycemic index?
Prunes
Prunes is lower in glycemic index (difference - 20)
Which food is cheaper?
Prunes
Prunes is cheaper (difference - $1)
Which food is richer in minerals?
Prunes
Prunes is relatively richer in minerals
Which food is richer in vitamins?
Prunes
Prunes is relatively richer in vitamins
Which food is lower in Sugar?
Pasta
Pasta is lower in Sugar (difference - 38.13g)

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. Pasta - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169728/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.