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  6. Prunes vs. Potato bread

Prunes vs. Potato bread — In-Depth Nutrition Comparison

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Important differences between prunes and potato bread

  • Prunes have more vitamin K, copper, and vitamin A; however, potato bread is richer in phosphorus, folate, selenium, iron, calcium, and vitamin B1.
  • Prunes' daily need coverage for vitamin K is 44% more.
  • Prunes contain 9 times more vitamin A than potato bread. Prunes contain 781IU of vitamin A, while potato bread contains 89IU.
  • Prunes contain less sodium.
  • Potato bread has a higher glycemic index. The glycemic index of potato bread is 61, while the glycemic index of prunes is 29.

The food varieties used in the comparison are Plums, dried (prunes), uncooked and Bread, potato.

Infographic

Prunes vs Potato bread 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
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 20% 56% 63% 84% 31% 39% 158% 49% 33% 52%
Contains more MagnesiumMagnesium +46.4%
Contains more CopperCopper +198.9%
Contains less SodiumSodium -99.5%
Contains more ManganeseManganese +18.2%
Contains more CalciumCalcium +337.2%
Contains more IronIron +141.9%
Contains more ZincZinc +227.3%
Contains more PhosphorusPhosphorus +434.8%
Contains more SeleniumSelenium +3066.7%
~equal in Potassium ~718mg

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
5
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%
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 0% 8% 9.4% 1.5% 47% 24% 23% 49% 54% 19% 17% 95% 10%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +62.5%
Contains more Vitamin B2Vitamin B2 +75.5%
Contains more Vitamin B3Vitamin B3 +50.6%
Contains more Vitamin KVitamin K +775%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +268.6%
Contains more Vitamin B5Vitamin B5 +93.6%
Contains more Vitamin B6Vitamin B6 +13.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +3050%
Contains more CholineCholine +82.2%
~equal in Vitamin E ~0.47mg

All nutrients comparison - raw data values

Nutrient Prunes Potato bread DV% diff.
Vitamin K 59.5µg 6.8µg 44%
Phosphorus 69mg 369mg 43%
Folate 4µg 126µg 31%
Protein 2.18g 12.5g 21%
Copper 0.281mg 0.094mg 21%
Selenium 0.3µg 9.5µg 17%
Iron 0.93mg 2.25mg 17%
Sodium 2mg 375mg 16%
Fructose 12.45g 16%
Calcium 43mg 188mg 15%
Vitamin B1 0.051mg 0.188mg 11%
Zinc 0.44mg 1.44mg 9%
Vitamin B5 0.422mg 0.817mg 8%
Carbs 63.88g 47.07g 6%
Vitamin B2 0.186mg 0.106mg 6%
Vitamin B12 0µg 0.15µg 6%
Vitamin B3 1.882mg 1.25mg 4%
Fats 0.38g 3.13g 4%
Magnesium 41mg 28mg 3%
Fiber 7.1g 6.3g 3%
Vitamin A 39µg 24µg 2%
Starch 5.11g 2%
Manganese 0.299mg 0.253mg 2%
Choline 10.1mg 18.4mg 2%
Vitamin B6 0.205mg 0.232mg 2%
Vitamin C 0.6mg 0mg 1%
Calories 240kcal 266kcal 1%
Vitamin D 0µg 0.1µg 1%
Net carbs 56.78g 40.77g N/A
Vitamin D 0IU 2IU 0%
Potassium 732mg 718mg 0%
Sugar 38.13g 9.38g N/A
Vitamin E 0.43mg 0.47mg 0%
Saturated fat 0.088g 0g 0%
Monounsaturated fat 0.053g 0g 0%
Polyunsaturated fat 0.062g 0g 0%
Tryptophan 0.025mg 0.081mg 0%
Threonine 0.049mg 0.224mg 0%
Isoleucine 0.041mg 0.268mg 0%
Leucine 0.066mg 0.44mg 0%
Lysine 0.05mg 0.311mg 0%
Methionine 0.016mg 0.112mg 0%
Phenylalanine 0.052mg 0.285mg 0%
Valine 0.056mg 0.305mg 0%
Histidine 0.027mg 0.143mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Prunes
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
13% 3% 47% 34% 4%
Protein: 12.5 g
Fats: 3.13 g
Carbs: 47.07 g
Water: 33.55 g
Other: 3.75 g
Contains more CarbsCarbs +35.7%
Contains more ProteinProtein +473.4%
Contains more FatsFats +723.7%
Contains more OtherOther +42%
~equal in Water ~33.55g

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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. Potato bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167943/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.