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  6. Prunes vs. Pork

Prunes vs. Pork — In-Depth Nutrition Comparison

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Summary of differences between Prunes and Pork

  • Prunes has more Vitamin K, Fiber, and Copper, while Pork has more Selenium, Vitamin B1, Vitamin B12, Phosphorus, and Vitamin B6.
  • Pork covers your daily need of Selenium 82% more than Prunes.
  • The amount of Saturated Fat in Prunes is lower.

These are the specific foods used in this comparison Plums, dried (prunes), uncooked and Pork, fresh, loin, whole, separable lean and fat, cooked, broiled.

Infographic

Prunes vs Pork 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
Prunes
7
:
3
Pork
Pork
Contains more Calcium +126.3%
Contains more Magnesium +46.4%
Contains more Potassium +73%
Contains less Sodium -96.8%
Contains more Copper +284.9%
Contains more Manganese +3222.2%
Contains more Phosphorus +256.5%
Contains more Zinc +443.2%
Contains more Selenium +15000%
Equal in Iron - 0.87
Prunes
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 13% 35% 30% 30% 65% 1% 12% 94% 39% 2%
Pork
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 33% 20% 106% 38% 9% 66% 25% 2% 248%
Contains more Calcium +126.3%
Contains more Magnesium +46.4%
Contains more Potassium +73%
Contains less Sodium -96.8%
Contains more Copper +284.9%
Contains more Manganese +3222.2%
Contains more Phosphorus +256.5%
Contains more Zinc +443.2%
Contains more Selenium +15000%
Equal in Iron - 0.87

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
Prunes
3
:
8
Pork
Pork
Contains more Vitamin A +11057.1%
Contains more Vitamin E +48.3%
Contains more Vitamin K +∞%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +1619.6%
Contains more Vitamin B2 +72.6%
Contains more Vitamin B3 +167.6%
Contains more Vitamin B5 +65.4%
Contains more Vitamin B6 +126.3%
Contains more Folate +25%
Contains more Vitamin B12 +∞%
Equal in Vitamin C - 0.6
Prunes
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 47% 9% 0% 2% 13% 43% 36% 26% 48% 3% 0% 149%
Pork
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 6% 39% 2% 220% 75% 95% 42% 108% 4% 88% 0%
Contains more Vitamin A +11057.1%
Contains more Vitamin E +48.3%
Contains more Vitamin K +∞%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +1619.6%
Contains more Vitamin B2 +72.6%
Contains more Vitamin B3 +167.6%
Contains more Vitamin B5 +65.4%
Contains more Vitamin B6 +126.3%
Contains more Folate +25%
Contains more Vitamin B12 +∞%
Equal in Vitamin C - 0.6

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Prunes
Prunes
2
:
3
Pork
Pork
Contains more Carbs +∞%
Contains more Other +196.6%
Contains more Protein +1153.2%
Contains more Fats +3563.2%
Contains more Water +87.2%
Prunes
2% 64% 31% 3%
Protein: 2.18 g
Fats: 0.38 g
Carbs: 63.88 g
Water: 30.92 g
Other: 2.64 g
Pork
27% 14% 58%
Protein: 27.32 g
Fats: 13.92 g
Carbs: 0 g
Water: 57.87 g
Other: 0.89 g
Contains more Carbs +∞%
Contains more Other +196.6%
Contains more Protein +1153.2%
Contains more Fats +3563.2%
Contains more Water +87.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Prunes
Prunes
1
:
2
Pork
Pork
Contains less Saturated Fat -98.3%
Contains more Monounsaturated Fat +11579.2%
Contains more Polyunsaturated fat +1835.5%
Prunes
43% 26% 31%
Saturated Fat: 0.088 g
Monounsaturated Fat: 0.053 g
Polyunsaturated fat: 0.062 g
Pork
41% 49% 10%
Saturated Fat: 5.23 g
Monounsaturated Fat: 6.19 g
Polyunsaturated fat: 1.2 g
Contains less Saturated Fat -98.3%
Contains more Monounsaturated Fat +11579.2%
Contains more Polyunsaturated fat +1835.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Prunes Pork Opinion
Net carbs 56.78g 0g Prunes
Protein 2.18g 27.32g Pork
Fats 0.38g 13.92g Pork
Carbs 63.88g 0g Prunes
Calories 240kcal 242kcal Pork
Starch 5.11g Prunes
Fructose 12.45g Prunes
Sugar 38.13g 0g Pork
Fiber 7.1g 0g Prunes
Calcium 43mg 19mg Prunes
Iron 0.93mg 0.87mg Prunes
Magnesium 41mg 28mg Prunes
Phosphorus 69mg 246mg Pork
Potassium 732mg 423mg Prunes
Sodium 2mg 62mg Prunes
Zinc 0.44mg 2.39mg Pork
Copper 0.281mg 0.073mg Prunes
Manganese 0.299mg 0.009mg Prunes
Selenium 0.3µg 45.3µg Pork
Vitamin A 781IU 7IU Prunes
Vitamin A RAE 39µg 2µg Prunes
Vitamin E 0.43mg 0.29mg Prunes
Vitamin D 0IU 53IU Pork
Vitamin D 0µg 1.3µg Pork
Vitamin C 0.6mg 0.6mg
Vitamin B1 0.051mg 0.877mg Pork
Vitamin B2 0.186mg 0.321mg Pork
Vitamin B3 1.882mg 5.037mg Pork
Vitamin B5 0.422mg 0.698mg Pork
Vitamin B6 0.205mg 0.464mg Pork
Folate 4µg 5µg Pork
Vitamin B12 0µg 0.7µg Pork
Vitamin K 59.5µg 0µg Prunes
Tryptophan 0.025mg 0.338mg Pork
Threonine 0.049mg 1.234mg Pork
Isoleucine 0.041mg 1.26mg Pork
Leucine 0.066mg 2.177mg Pork
Lysine 0.05mg 2.446mg Pork
Methionine 0.016mg 0.712mg Pork
Phenylalanine 0.052mg 1.086mg Pork
Valine 0.056mg 1.473mg Pork
Histidine 0.027mg 1.067mg Pork
Cholesterol 0mg 80mg Prunes
Saturated Fat 0.088g 5.23g Prunes
Monounsaturated Fat 0.053g 6.19g Pork
Polyunsaturated fat 0.062g 1.2g Pork

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Prunes Pork
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
31%
Prunes
56%
Pork
Minerals Daily Need Coverage Score
32%
Prunes
55%
Pork

Comparison summary

Which food contains less Sodium?
Prunes
Prunes contains less Sodium (difference - 60mg)
Which food is lower in Cholesterol?
Prunes
Prunes is lower in Cholesterol (difference - 80mg)
Which food is lower in Saturated Fat?
Prunes
Prunes is lower in Saturated Fat (difference - 5.142g)
Which food is lower in Sugar?
Pork
Pork is lower in Sugar (difference - 38.13g)
Which food is lower in glycemic index?
Pork
Pork is lower in glycemic index (difference - 29)
Which food is cheaper?
Pork
Pork is cheaper (difference - $1.2)
Which food is richer in vitamins?
Pork
Pork is relatively richer in vitamins
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Pork - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167820/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.