Prunes vs. Quinoa — In-Depth Nutrition Comparison
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How are prunes and quinoa different?
- Prunes are richer in vitamin K, fiber, potassium, vitamin A, copper, and vitamin B3, while quinoa is higher in manganese, phosphorus, folate, and iron.
- Prunes cover your daily need for vitamin K, 50% more than quinoa.
- Prunes contain 156 times more vitamin A than quinoa. Prunes contain 781IU of vitamin A, while quinoa contains 5IU.
- Quinoa has a higher glycemic index (53) than prunes (29).
Plums, dried (prunes), uncooked and Quinoa, cooked types were used in this article.
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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 CalciumCalcium | +152.9% |
| Contains more PotassiumPotassium | +325.6% |
| Contains more CopperCopper | +46.4% |
| Contains less SodiumSodium | -71.4% |
| Contains more MagnesiumMagnesium | +56.1% |
| Contains more IronIron | +60.2% |
| Contains more ZincZinc | +147.7% |
| Contains more PhosphorusPhosphorus | +120.3% |
| Contains more ManganeseManganese | +111% |
| Contains more SeleniumSelenium | +833.3% |
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 AVitamin A | +∞% |
| Contains more Vitamin B2Vitamin B2 | +69.1% |
| Contains more Vitamin B3Vitamin B3 | +356.8% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin B6Vitamin B6 | +66.7% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more Vitamin EVitamin E | +46.5% |
| Contains more Vitamin B1Vitamin B1 | +109.8% |
| Contains more FolateFolate | +950% |
| Contains more CholineCholine | +127.7% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 59.5µg | 0µg | 50% |
| Fiber | 7.1g | 2.8g | 17% |
| Fructose | 12.45g | 16% | |
| Potassium | 732mg | 172mg | 16% |
| Carbs | 63.88g | 21.3g | 14% |
| Manganese | 0.299mg | 0.631mg | 14% |
| Phosphorus | 69mg | 152mg | 12% |
| Folate | 4µg | 42µg | 10% |
| Copper | 0.281mg | 0.192mg | 10% |
| Vitamin B3 | 1.882mg | 0.412mg | 9% |
| Vitamin B5 | 0.422mg | 8% | |
| Iron | 0.93mg | 1.49mg | 7% |
| Polyunsaturated fat | 0.062g | 1.078g | 7% |
| Vitamin B2 | 0.186mg | 0.11mg | 6% |
| Calories | 240kcal | 120kcal | 6% |
| Zinc | 0.44mg | 1.09mg | 6% |
| Vitamin B6 | 0.205mg | 0.123mg | 6% |
| Selenium | 0.3µg | 2.8µg | 5% |
| Vitamin B1 | 0.051mg | 0.107mg | 5% |
| Starch | 5.11g | 17.63g | 5% |
| Magnesium | 41mg | 64mg | 5% |
| Protein | 2.18g | 4.4g | 4% |
| Vitamin A | 39µg | 0µg | 4% |
| Calcium | 43mg | 17mg | 3% |
| Choline | 10.1mg | 23mg | 2% |
| Fats | 0.38g | 1.92g | 2% |
| Vitamin E | 0.43mg | 0.63mg | 1% |
| Monounsaturated fat | 0.053g | 0.528g | 1% |
| Vitamin C | 0.6mg | 0mg | 1% |
| Saturated fat | 0.088g | 0.231g | 1% |
| Net carbs | 56.78g | 18.5g | N/A |
| Sugar | 38.13g | 0.87g | N/A |
| Sodium | 2mg | 7mg | 0% |
| Tryptophan | 0.025mg | 0.052mg | 0% |
| Threonine | 0.049mg | 0.131mg | 0% |
| Isoleucine | 0.041mg | 0.157mg | 0% |
| Leucine | 0.066mg | 0.261mg | 0% |
| Lysine | 0.05mg | 0.239mg | 0% |
| Methionine | 0.016mg | 0.096mg | 0% |
| Phenylalanine | 0.052mg | 0.185mg | 0% |
| Valine | 0.056mg | 0.185mg | 0% |
| Histidine | 0.027mg | 0.127mg | 0% |
| Omega-3 - DHA | 0g | 0.015g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more CarbsCarbs | +199.9% |
| Contains more OtherOther | +242.9% |
| Contains more ProteinProtein | +101.8% |
| Contains more FatsFats | +405.3% |
| Contains more WaterWater | +131.6% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -61.9% |
| Contains more Mono. FatMonounsaturated fat | +896.2% |
| Contains more Poly. FatPolyunsaturated fat | +1638.7% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
| Contains more SucroseSucrose | +∞% |
| Contains more GlucoseGlucose | +∞% |
| Contains more FructoseFructose | +∞% |
| Contains more MaltoseMaltose | +∞% |
| Contains more StarchStarch | +245% |
~equal in
Lactose
~0g
~equal in
Galactose
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