Prunes vs. Potato — In-Depth Nutrition Comparison
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Summary of differences between prunes and potatoes
- Prunes have more vitamin K, fiber, copper, vitamin A, vitamin B2, potassium, and vitamin B3, while potatoes have more vitamin C and vitamin B6.
- Prunes cover your daily need for vitamin K, 48% more than potatoes.
- Prunes contain 391 times more vitamin A than potatoes. While prunes contain 781IU of vitamin A, potatoes contain only 2IU.
- Prunes have a lower glycemic index. The glycemic index of prunes is 29, while the glycemic index of potatoes is 86.
These are the specific foods used in this comparison Plums, dried (prunes), uncooked and Potatoes, flesh, and skin, raw.
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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 | +78.3% |
| Contains more CalciumCalcium | +258.3% |
| Contains more PotassiumPotassium | +72.2% |
| Contains more IronIron | +14.8% |
| Contains more CopperCopper | +155.5% |
| Contains more ZincZinc | +46.7% |
| Contains more PhosphorusPhosphorus | +21.1% |
| Contains less SodiumSodium | -66.7% |
| Contains more ManganeseManganese | +49.5% |
| Contains more SeleniumSelenium | +33.3% |
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 | +∞% |
| Contains more Vitamin EVitamin E | +4200% |
| Contains more Vitamin B2Vitamin B2 | +481.3% |
| Contains more Vitamin B3Vitamin B3 | +77.4% |
| Contains more Vitamin B5Vitamin B5 | +43.1% |
| Contains more Vitamin KVitamin K | +2875% |
| Contains more Vitamin CVitamin C | +3183.3% |
| Contains more Vitamin B1Vitamin B1 | +58.8% |
| Contains more Vitamin B6Vitamin B6 | +45.4% |
| Contains more FolateFolate | +275% |
| Contains more CholineCholine | +19.8% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 59.5µg | 2µg | 48% |
| Vitamin C | 0.6mg | 19.7mg | 21% |
| Fiber | 7.1g | 2.1g | 20% |
| Copper | 0.281mg | 0.11mg | 19% |
| Fructose | 12.45g | 0.26g | 15% |
| Carbs | 63.88g | 17.49g | 15% |
| Vitamin B2 | 0.186mg | 0.032mg | 12% |
| Potassium | 732mg | 425mg | 9% |
| Calories | 240kcal | 77kcal | 8% |
| Vitamin B6 | 0.205mg | 0.298mg | 7% |
| Vitamin B3 | 1.882mg | 1.061mg | 5% |
| Vitamin A | 39µg | 0µg | 4% |
| Magnesium | 41mg | 23mg | 4% |
| Starch | 5.11g | 15.29g | 4% |
| Manganese | 0.299mg | 0.2mg | 4% |
| Folate | 4µg | 15µg | 3% |
| Vitamin B5 | 0.422mg | 0.295mg | 3% |
| Vitamin B1 | 0.051mg | 0.081mg | 3% |
| Vitamin E | 0.43mg | 0.01mg | 3% |
| Calcium | 43mg | 12mg | 3% |
| Phosphorus | 69mg | 57mg | 2% |
| Iron | 0.93mg | 0.81mg | 2% |
| Zinc | 0.44mg | 0.3mg | 1% |
| Protein | 2.18g | 2.05g | 0% |
| Fats | 0.38g | 0.09g | 0% |
| Net carbs | 56.78g | 15.39g | N/A |
| Sugar | 38.13g | 0.82g | N/A |
| Sodium | 2mg | 6mg | 0% |
| Selenium | 0.3µg | 0.4µg | 0% |
| Choline | 10.1mg | 12.1mg | 0% |
| Saturated fat | 0.088g | 0.025g | 0% |
| Monounsaturated fat | 0.053g | 0.002g | 0% |
| Polyunsaturated fat | 0.062g | 0.042g | 0% |
| Tryptophan | 0.025mg | 0.021mg | 0% |
| Threonine | 0.049mg | 0.067mg | 0% |
| Isoleucine | 0.041mg | 0.066mg | 0% |
| Leucine | 0.066mg | 0.098mg | 0% |
| Lysine | 0.05mg | 0.107mg | 0% |
| Methionine | 0.016mg | 0.032mg | 0% |
| Phenylalanine | 0.052mg | 0.081mg | 0% |
| Valine | 0.056mg | 0.103mg | 0% |
| Histidine | 0.027mg | 0.035mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +322.2% |
| Contains more CarbsCarbs | +265.2% |
| Contains more OtherOther | +135.7% |
| Contains more WaterWater | +156.3% |
~equal in
Protein
~2.05g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +2550% |
| Contains more Poly. FatPolyunsaturated fat | +47.6% |
| Contains less Sat. FatSaturated fat | -71.6% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
| Contains more GlucoseGlucose | +8112.9% |
| Contains more FructoseFructose | +4688.5% |
| Contains more MaltoseMaltose | +∞% |
| Contains more StarchStarch | +199.2% |
| Contains more SucroseSucrose | +13.3% |
~equal in
Lactose
~0g
~equal in
Galactose
~0g