Prunes vs. Liver — In-Depth Nutrition Comparison
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Important differences between prunes and liver
- Liver has more vitamin B12, vitamin A, iron, vitamin B2, selenium, vitamin B5, zinc, vitamin B3, and folate than prunes.
- Liver's daily need coverage for vitamin B12 is 778% more.
- Prunes have a higher glycemic index. The glycemic index of prunes is 29, while the glycemic index of liver is 0.
The food varieties used in the comparison are Plums, dried (prunes), uncooked and Pork, fresh, variety meats, and by-products, liver, cooked, braised.
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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 | +192.9% |
| Contains more CalciumCalcium | +330% |
| Contains more PotassiumPotassium | +388% |
| Contains less SodiumSodium | -95.9% |
| Contains more IronIron | +1826.9% |
| Contains more CopperCopper | +125.6% |
| Contains more ZincZinc | +1427.3% |
| Contains more PhosphorusPhosphorus | +249.3% |
| Contains more SeleniumSelenium | +22400% |
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 EVitamin E | +∞% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin CVitamin C | +3833.3% |
| Contains more Vitamin AVitamin A | +13759% |
| Contains more Vitamin B1Vitamin B1 | +405.9% |
| Contains more Vitamin B2Vitamin B2 | +1080.6% |
| Contains more Vitamin B3Vitamin B3 | +348.2% |
| Contains more Vitamin B5Vitamin B5 | +1031.3% |
| Contains more Vitamin B6Vitamin B6 | +178% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more FolateFolate | +3975% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B12 | 0µg | 18.67µg | 778% |
| Vitamin A | 39µg | 5405µg | 596% |
| Iron | 0.93mg | 17.92mg | 212% |
| Vitamin B2 | 0.186mg | 2.196mg | 155% |
| Selenium | 0.3µg | 67.5µg | 122% |
| Cholesterol | 0mg | 355mg | 118% |
| Vitamin B5 | 0.422mg | 4.774mg | 87% |
| Zinc | 0.44mg | 6.72mg | 57% |
| Vitamin K | 59.5µg | 50% | |
| Protein | 2.18g | 26.02g | 48% |
| Vitamin B3 | 1.882mg | 8.435mg | 41% |
| Folate | 4µg | 163µg | 40% |
| Copper | 0.281mg | 0.634mg | 39% |
| Vitamin B6 | 0.205mg | 0.57mg | 28% |
| Fiber | 7.1g | 0g | 28% |
| Vitamin C | 0.6mg | 23.6mg | 26% |
| Phosphorus | 69mg | 241mg | 25% |
| Carbs | 63.88g | 3.76g | 20% |
| Potassium | 732mg | 150mg | 17% |
| Vitamin B1 | 0.051mg | 0.258mg | 17% |
| Fructose | 12.45g | 16% | |
| Polyunsaturated fat | 0.062g | 1.05g | 7% |
| Saturated fat | 0.088g | 1.41g | 6% |
| Magnesium | 41mg | 14mg | 6% |
| Fats | 0.38g | 4.4g | 6% |
| Calories | 240kcal | 165kcal | 4% |
| Vitamin E | 0.43mg | 3% | |
| Calcium | 43mg | 10mg | 3% |
| Sodium | 2mg | 49mg | 2% |
| Starch | 5.11g | 2% | |
| Choline | 10.1mg | 2% | |
| Monounsaturated fat | 0.053g | 0.63g | 1% |
| Net carbs | 56.78g | 3.76g | N/A |
| Sugar | 38.13g | N/A | |
| Manganese | 0.299mg | 0.3mg | 0% |
| Tryptophan | 0.025mg | 0.366mg | 0% |
| Threonine | 0.049mg | 1.107mg | 0% |
| Isoleucine | 0.041mg | 1.32mg | 0% |
| Leucine | 0.066mg | 2.319mg | 0% |
| Lysine | 0.05mg | 2.007mg | 0% |
| Methionine | 0.016mg | 0.645mg | 0% |
| Phenylalanine | 0.052mg | 1.274mg | 0% |
| Valine | 0.056mg | 1.607mg | 0% |
| Histidine | 0.027mg | 0.708mg | 0% |
| Omega-3 - DHA | 0g | 0.03g | N/A |
| Omega-3 - DPA | 0g | 0.04g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more CarbsCarbs | +1598.9% |
| Contains more OtherOther | +76% |
| Contains more ProteinProtein | +1093.6% |
| Contains more FatsFats | +1057.9% |
| Contains more WaterWater | +108% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -93.8% |
| Contains more Mono. FatMonounsaturated fat | +1088.7% |
| Contains more Poly. FatPolyunsaturated fat | +1593.5% |
