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.
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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 | +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.
| 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| 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
| 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
| Contains more GlucoseGlucose | +25360% |
| Contains more FructoseFructose | +∞% |
| Contains more StarchStarch | +1293.9% |
| Contains more SucroseSucrose | +100% |
| Contains more MaltoseMaltose | +1783.3% |
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Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Cholesterol |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in Sugar |
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| Lower in price |
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| Rich in minerals |
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| Rich in vitamins |
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All nutrients comparison - raw data values
| Nutrient | |
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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?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
47%
Minerals Daily Need Coverage Score
32%
77%
Comparison summary
Which food is lower in Cholesterol?
Prunes is lower in Cholesterol (difference - 1mg)
Which food contains less Sodium?
Prunes contains less Sodium (difference - 1301mg)
Which food is lower in Saturated fat?
Prunes is lower in Saturated fat (difference - 0.219g)
Which food is lower in glycemic index?
Prunes is lower in glycemic index (difference - 31)
Which food is lower in Sugar?
Pilaf is lower in Sugar (difference - 36.6g)
Which food is cheaper?
Pilaf is cheaper (difference - $2)
Which food is richer in minerals?
Pilaf is relatively richer in minerals
Which food is richer in vitamins?
Pilaf is relatively richer in vitamins