Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Prunes vs. Pork — In-Depth Nutrition Comparison

Compare

Summary of differences between prunes and pork

  • Prunes have more vitamin K, fiber, and copper, while pork has more selenium, vitamin B1, vitamin B12, phosphorus, and vitamin B6.
  • Pork covers your daily need for selenium, 82% more than prunes.
  • The amount of saturated fat in prunes is lower.
  • Pork has a lower glycemic index. The glycemic index of pork is 0, while the glycemic index of prunes is 29.

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
6
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%
Pork
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 20% 5.7% 37% 33% 24% 65% 105% 8.1% 1.2% 247%
Contains more MagnesiumMagnesium +46.4%
Contains more CalciumCalcium +126.3%
Contains more PotassiumPotassium +73%
Contains more CopperCopper +284.9%
Contains less SodiumSodium -96.8%
Contains more ManganeseManganese +3222.2%
Contains more ZincZinc +443.2%
Contains more PhosphorusPhosphorus +256.5%
Contains more SeleniumSelenium +15000%
~equal in Iron ~0.87mg

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
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 2% 13% 8.6% 0% 13% 43% 35% 25% 47% 0% 149% 3% 5.5%
Pork
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% 0.67% 5.8% 20% 219% 74% 94% 42% 107% 88% 0% 3.8% 51%
Contains more Vitamin AVitamin A +1850%
Contains more Vitamin EVitamin E +48.3%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +1619.6%
Contains more Vitamin B2Vitamin B2 +72.6%
Contains more Vitamin B3Vitamin B3 +167.6%
Contains more Vitamin B5Vitamin B5 +65.4%
Contains more Vitamin B6Vitamin B6 +126.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +25%
Contains more CholineCholine +829.7%
~equal in Vitamin C ~0.6mg

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
Pork
3
27% 14% 58%
Protein: 27.32 g
Fats: 13.92 g
Carbs: 0 g
Water: 57.87 g
Other: 0.89 g
Contains more CarbsCarbs +∞%
Contains more OtherOther +196.6%
Contains more ProteinProtein +1153.2%
Contains more FatsFats +3563.2%
Contains more WaterWater +87.2%

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
Pork
2
41% 49% 10%
Saturated fat: Sat. Fat 5.23 g
Monounsaturated fat: Mono. Fat 6.19 g
Polyunsaturated fat: Poly. Fat 1.2 g
Contains less Sat. FatSaturated fat -98.3%
Contains more Mono. FatMonounsaturated fat +11579.2%
Contains more Poly. FatPolyunsaturated 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 Cholesterol ok
Lower in Sodium 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 DV% diff.
Selenium 0.3µg 45.3µg 82%
Vitamin B1 0.051mg 0.877mg 69%
Vitamin K 59.5µg 0µg 50%
Protein 2.18g 27.32g 50%
Vitamin B12 0µg 0.7µg 29%
Fiber 7.1g 0g 28%
Cholesterol 0mg 80mg 27%
Phosphorus 69mg 246mg 25%
Saturated fat 0.088g 5.23g 23%
Copper 0.281mg 0.073mg 23%
Fats 0.38g 13.92g 21%
Carbs 63.88g 0g 21%
Vitamin B6 0.205mg 0.464mg 20%
Vitamin B3 1.882mg 5.037mg 20%
Zinc 0.44mg 2.39mg 18%
Fructose 12.45g 16%
Choline 10.1mg 93.9mg 15%
Monounsaturated fat 0.053g 6.19g 15%
Manganese 0.299mg 0.009mg 13%
Vitamin B2 0.186mg 0.321mg 10%
Potassium 732mg 423mg 9%
Polyunsaturated fat 0.062g 1.2g 8%
Vitamin D 0µg 1.3µg 7%
Vitamin D 0IU 53IU 7%
Vitamin B5 0.422mg 0.698mg 6%
Vitamin A 39µg 2µg 4%
Sodium 2mg 62mg 3%
Magnesium 41mg 28mg 3%
Starch 5.11g 2%
Calcium 43mg 19mg 2%
Vitamin E 0.43mg 0.29mg 1%
Iron 0.93mg 0.87mg 1%
Calories 240kcal 242kcal 0%
Vitamin C 0.6mg 0.6mg 0%
Net carbs 56.78g 0g N/A
Sugar 38.13g 0g N/A
Folate 4µg 5µg 0%
Tryptophan 0.025mg 0.338mg 0%
Threonine 0.049mg 1.234mg 0%
Isoleucine 0.041mg 1.26mg 0%
Leucine 0.066mg 2.177mg 0%
Lysine 0.05mg 2.446mg 0%
Methionine 0.016mg 0.712mg 0%
Phenylalanine 0.052mg 1.086mg 0%
Valine 0.056mg 1.473mg 0%
Histidine 0.027mg 1.067mg 0%

Which food is preferable for your diet?

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

People also compare

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
54%
Pork
Minerals Daily Need Coverage Score
32%
Prunes
55%
Pork

Comparison summary

Which food is lower in Cholesterol?
Prunes
Prunes is lower in Cholesterol (difference - 80mg)
Which food contains less Sodium?
Prunes
Prunes contains less Sodium (difference - 60mg)
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.