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Prunes vs. Pilaf — In-Depth Nutrition Comparison

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Summary of differences between prunes and pilaf

  • Prunes have more vitamin K, fiber, and potassium, while pilaf has more selenium, folate, vitamin B1, vitamin B3, manganese, and iron.
  • Pilaf covers your daily need for selenium, 58% more than prunes.
  • Prunes contain 119 times more vitamin K than pilaf. While prunes contain 59.5µg of vitamin K, pilaf contains only 0.5µg.
  • The amount of sodium in prunes is lower.
  • Prunes have a lower glycemic index. The glycemic index of prunes is 29, while the glycemic index of pilaf is 60.

These are the specific foods used in this comparison Plums, dried (prunes), uncooked and Rice and vermicelli mix, rice pilaf flavor, unprepared.

Infographic

Prunes vs Pilaf 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
4
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%
Pilaf
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 25% 17% 92% 55% 28% 66% 170% 115% 177%
Contains more MagnesiumMagnesium +28.1%
Contains more PotassiumPotassium +289.4%
Contains more CopperCopper +69.3%
Contains less SodiumSodium -99.8%
Contains more CalciumCalcium +93%
Contains more IronIron +162.4%
Contains more ZincZinc +129.5%
Contains more PhosphorusPhosphorus +123.2%
Contains more ManganeseManganese +195%
Contains more SeleniumSelenium +10700%

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
4
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%
Pilaf
8
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 14% 1.3% 0.8% 0% 151% 20% 115% 43% 92% 2.5% 1.3% 159% 9.5%
Contains more Vitamin AVitamin A +875%
Contains more Vitamin EVitamin E +975%
Contains more Vitamin B2Vitamin B2 +113.8%
Contains more Vitamin KVitamin K +11800%
Contains more Vitamin CVitamin C +583.3%
Contains more Vitamin B1Vitamin B1 +1082.4%
Contains more Vitamin B3Vitamin B3 +225.6%
Contains more Vitamin B5Vitamin B5 +69.4%
Contains more Vitamin B6Vitamin B6 +95.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +5200%
Contains more CholineCholine +73.3%
~equal in Vitamin D ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Prunes
1
2% 64% 31% 3%
Protein: 2.18 g
Fats: 0.38 g
Carbs: 63.88 g
Water: 30.92 g
Other: 2.64 g
Pilaf
4
10% 76% 8% 4%
Protein: 10.42 g
Fats: 1.37 g
Carbs: 76.31 g
Water: 8.04 g
Other: 3.86 g
Contains more WaterWater +284.6%
Contains more ProteinProtein +378%
Contains more FatsFats +260.5%
Contains more CarbsCarbs +19.5%
Contains more OtherOther +46.2%

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
Pilaf
2
29% 35% 36%
Saturated fat: Sat. Fat 0.307 g
Monounsaturated fat: Mono. Fat 0.373 g
Polyunsaturated fat: Poly. Fat 0.377 g
Contains less Sat. FatSaturated fat -71.3%
Contains more Mono. FatMonounsaturated fat +603.8%
Contains more Poly. FatPolyunsaturated fat +508.1%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Prunes
2
12% 59% 29%
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
Pilaf
3
98%
Starch: 71.23 g
Sucrose: 0.3 g
Glucose: 0.1 g
Fructose: 0 g
Lactose: 0 g
Maltose: 1.13 g
Galactose: 0 g
Contains more GlucoseGlucose +25360%
Contains more FructoseFructose +∞%
Contains more StarchStarch +1293.9%
Contains more SucroseSucrose +100%
Contains more MaltoseMaltose +1783.3%
~equal in Lactose ~0g
~equal in Galactose ~0g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Prunes Pilaf DV% diff.
Selenium 0.3µg 32.4µg 58%
Sodium 2mg 1303mg 57%
Folate 4µg 212µg 52%
Vitamin K 59.5µg 0.5µg 49%
Vitamin B1 0.051mg 0.603mg 46%
Vitamin B3 1.882mg 6.127mg 27%
Starch 5.11g 71.23g 27%
Manganese 0.299mg 0.882mg 25%
Fiber 7.1g 1.2g 24%
Iron 0.93mg 2.44mg 19%
Protein 2.18g 10.42g 16%
Fructose 12.45g 0g 16%
Potassium 732mg 188mg 16%
Vitamin B6 0.205mg 0.4mg 15%
Copper 0.281mg 0.166mg 13%
Phosphorus 69mg 154mg 12%
Vitamin B2 0.186mg 0.087mg 8%
Calories 240kcal 359kcal 6%
Vitamin B5 0.422mg 0.715mg 6%
Zinc 0.44mg 1.01mg 5%
Carbs 63.88g 76.31g 4%
Vitamin C 0.6mg 4.1mg 4%
Calcium 43mg 83mg 4%
Vitamin A 39µg 4µg 4%
Vitamin E 0.43mg 0.04mg 3%
Polyunsaturated fat 0.062g 0.377g 2%
Magnesium 41mg 32mg 2%
Fats 0.38g 1.37g 2%
Vitamin B12 0µg 0.02µg 1%
Choline 10.1mg 17.5mg 1%
Saturated fat 0.088g 0.307g 1%
Monounsaturated fat 0.053g 0.373g 1%
Net carbs 56.78g 75.11g N/A
Cholesterol 0mg 1mg 0%
Sugar 38.13g 1.53g N/A
Tryptophan 0.025mg 0.086mg 0%
Threonine 0.049mg 0.221mg 0%
Isoleucine 0.041mg 0.279mg 0%
Leucine 0.066mg 0.523mg 0%
Lysine 0.05mg 0.189mg 0%
Methionine 0.016mg 0.145mg 0%
Phenylalanine 0.052mg 0.32mg 0%
Valine 0.056mg 0.374mg 0%
Histidine 0.027mg 0.15mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Prunes Pilaf
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
47%
Pilaf
Minerals Daily Need Coverage Score
32%
Prunes
77%
Pilaf

Comparison summary

Which food is lower in Cholesterol?
Prunes
Prunes is lower in Cholesterol (difference - 1mg)
Which food contains less Sodium?
Prunes
Prunes contains less Sodium (difference - 1301mg)
Which food is lower in Saturated fat?
Prunes
Prunes is lower in Saturated fat (difference - 0.219g)
Which food is lower in glycemic index?
Prunes
Prunes is lower in glycemic index (difference - 31)
Which food is lower in Sugar?
Pilaf
Pilaf is lower in Sugar (difference - 36.6g)
Which food is cheaper?
Pilaf
Pilaf is cheaper (difference - $2)
Which food is richer in minerals?
Pilaf
Pilaf is relatively richer in minerals
Which food is richer in vitamins?
Pilaf
Pilaf is relatively richer in vitamins

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. Pilaf - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168951/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.