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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.

Infographic

Prunes vs Provolone infographic
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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.
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 20% 227% 12% 20% 8.7% 88% 213% 114% 1.3% 79%
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.
Prunes
6
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% 79% 4.6% 7.5% 4.8% 74% 2.9% 29% 17% 183% 5.5% 7.5% 8.4%
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
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
26% 27% 2% 41% 5%
Protein: 25.58 g
Fats: 26.62 g
Carbs: 2.14 g
Water: 40.95 g
Other: 4.71 g
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
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
68% 29% 3%
Saturated fat: Sat. Fat 17.078 g
Monounsaturated fat: Mono. Fat 7.393 g
Polyunsaturated fat: Poly. Fat 0.769 g
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.
Prunes Provolone
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in price ok
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Prunes Provolone 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?

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

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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%
Prunes
32%
Provolone
Minerals Daily Need Coverage Score
32%
Prunes
78%
Provolone

Comparison summary

Which food is lower in Cholesterol?
Prunes
Prunes is lower in Cholesterol (difference - 69mg)
Which food contains less Sodium?
Prunes
Prunes contains less Sodium (difference - 874mg)
Which food is lower in Saturated fat?
Prunes
Prunes is lower in Saturated fat (difference - 16.99g)
Which food is cheaper?
Prunes
Prunes is cheaper (difference - $0.5)
Which food is lower in Sugar?
Provolone
Provolone is lower in Sugar (difference - 37.57g)
Which food is lower in glycemic index?
Provolone
Provolone is lower in glycemic index (difference - 2)
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.
Which food is richer in vitamins?
?
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. Provolone - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170850/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.