Prunes vs. Provolone — In-Depth Nutrition Comparison
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What are the main differences between prunes and provolone?
- Prunes are richer in vitamin K, fiber, and copper, yet provolone is richer in calcium, phosphorus, vitamin B12, selenium, and zinc.
- Provolone's daily need coverage for saturated fat is 85% higher.
- Prunes contain less saturated fat.
We used Plums, dried (prunes), uncooked and Cheese, provolone types in this comparison.
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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 | +46.4% |
| Contains more PotassiumPotassium | +430.4% |
| Contains more IronIron | +78.8% |
| Contains more CopperCopper | +980.8% |
| Contains less SodiumSodium | -99.8% |
| Contains more ManganeseManganese | +2890% |
| Contains more CalciumCalcium | +1658.1% |
| Contains more ZincZinc | +634.1% |
| Contains more PhosphorusPhosphorus | +618.8% |
| Contains more SeleniumSelenium | +4733.3% |
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 CVitamin C | +∞% |
| Contains more Vitamin EVitamin E | +87% |
| Contains more Vitamin B1Vitamin B1 | +168.4% |
| Contains more Vitamin B3Vitamin B3 | +1106.4% |
| Contains more Vitamin B6Vitamin B6 | +180.8% |
| Contains more Vitamin KVitamin K | +2604.5% |
| Contains more Vitamin AVitamin A | +505.1% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B2Vitamin B2 | +72.6% |
| Contains more Vitamin B5Vitamin B5 | +12.8% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more FolateFolate | +150% |
| Contains more CholineCholine | +52.5% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more CarbsCarbs | +2885% |
| Contains more ProteinProtein | +1073.4% |
| Contains more FatsFats | +6905.3% |
| Contains more WaterWater | +32.4% |
| Contains more OtherOther | +78.4% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -99.5% |
| Contains more Mono. FatMonounsaturated fat | +13849.1% |
| Contains more Poly. FatPolyunsaturated fat | +1140.3% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Cholesterol |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in price |
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| Lower in Sugar |
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| Lower in Glycemic Index |
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| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Saturated fat | 0.088g | 17.078g | 77% |
| Calcium | 43mg | 756mg | 71% |
| Vitamin B12 | 0µg | 1.46µg | 61% |
| Phosphorus | 69mg | 496mg | 61% |
| Vitamin K | 59.5µg | 2.2µg | 48% |
| Protein | 2.18g | 25.58g | 47% |
| Fats | 0.38g | 26.62g | 40% |
| Sodium | 2mg | 876mg | 38% |
| Copper | 0.281mg | 0.026mg | 28% |
| Fiber | 7.1g | 0g | 28% |
| Selenium | 0.3µg | 14.5µg | 26% |
| Zinc | 0.44mg | 3.23mg | 25% |
| Cholesterol | 0mg | 69mg | 23% |
| Vitamin A | 39µg | 236µg | 22% |
| Carbs | 63.88g | 2.14g | 21% |
| Monounsaturated fat | 0.053g | 7.393g | 18% |
| Potassium | 732mg | 138mg | 17% |
| Fructose | 12.45g | 16% | |
| Manganese | 0.299mg | 0.01mg | 13% |
| Vitamin B3 | 1.882mg | 0.156mg | 11% |
| Vitamin B2 | 0.186mg | 0.321mg | 10% |
| Vitamin B6 | 0.205mg | 0.073mg | 10% |
| Calories | 240kcal | 351kcal | 6% |
| Polyunsaturated fat | 0.062g | 0.769g | 5% |
| Iron | 0.93mg | 0.52mg | 5% |
| Vitamin D | 0IU | 20IU | 3% |
| Vitamin D | 0µg | 0.5µg | 3% |
| Vitamin B1 | 0.051mg | 0.019mg | 3% |
| Magnesium | 41mg | 28mg | 3% |
| Folate | 4µg | 10µg | 2% |
| Starch | 5.11g | 2% | |
| Vitamin B5 | 0.422mg | 0.476mg | 1% |
| Vitamin C | 0.6mg | 0mg | 1% |
| Vitamin E | 0.43mg | 0.23mg | 1% |
| Choline | 10.1mg | 15.4mg | 1% |
| Net carbs | 56.78g | 2.14g | N/A |
| Sugar | 38.13g | 0.56g | N/A |
| Tryptophan | 0.025mg | 0.345mg | 0% |
| Threonine | 0.049mg | 0.982mg | 0% |
| Isoleucine | 0.041mg | 1.091mg | 0% |
| Leucine | 0.066mg | 2.297mg | 0% |
| Lysine | 0.05mg | 2.646mg | 0% |
| Methionine | 0.016mg | 0.686mg | 0% |
| Phenylalanine | 0.052mg | 1.287mg | 0% |
| Valine | 0.056mg | 1.64mg | 0% |
| Histidine | 0.027mg | 1.115mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
26%
32%
Minerals Daily Need Coverage Score
32%
78%
Comparison summary
Which food is lower in Cholesterol?
Prunes is lower in Cholesterol (difference - 69mg)
Which food contains less Sodium?
Prunes contains less Sodium (difference - 874mg)
Which food is lower in Saturated fat?
Prunes is lower in Saturated fat (difference - 16.99g)
Which food is cheaper?
Prunes is cheaper (difference - $0.5)
Which food is lower in Sugar?
Provolone is lower in Sugar (difference - 37.57g)
Which food is lower in glycemic index?
Provolone is lower in glycemic index (difference - 2)
Which food is richer in minerals?
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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.
Which food is richer in vitamins?
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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.