Prunes vs. Brown rice — In-Depth Nutrition Comparison
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How are prunes and brown rice different?
- Prunes are richer in vitamin K, fiber, copper, potassium, vitamin A, vitamin B2, and vitamin B6, while brown rice is higher in manganese, vitamin B1, and selenium.
- Prunes cover your daily need for vitamin K, 49% more than brown rice.
- Brown rice has a higher glycemic index (66) than prunes (29).
Plums, dried (prunes), uncooked and Rice, brown, long-grain, cooked types were used in this article.
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.
| Contains more CalciumCalcium | +1333.3% |
| Contains more PotassiumPotassium | +751.2% |
| Contains more IronIron | +66.1% |
| Contains more CopperCopper | +165.1% |
| Contains less SodiumSodium | -50% |
| Contains more ZincZinc | +61.4% |
| Contains more PhosphorusPhosphorus | +49.3% |
| Contains more ManganeseManganese | +225.8% |
| Contains more SeleniumSelenium | +1833.3% |
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 EVitamin E | +152.9% |
| Contains more Vitamin B2Vitamin B2 | +169.6% |
| Contains more Vitamin B6Vitamin B6 | +66.7% |
| Contains more Vitamin KVitamin K | +29650% |
| Contains more Vitamin B1Vitamin B1 | +249% |
| Contains more Vitamin B3Vitamin B3 | +36.1% |
| Contains more FolateFolate | +125% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 59.5µg | 0.2µg | 49% |
| Manganese | 0.299mg | 0.974mg | 29% |
| Fiber | 7.1g | 1.6g | 22% |
| Copper | 0.281mg | 0.106mg | 19% |
| Potassium | 732mg | 86mg | 19% |
| Fructose | 12.45g | 0g | 16% |
| Carbs | 63.88g | 25.58g | 13% |
| Vitamin B1 | 0.051mg | 0.178mg | 11% |
| Selenium | 0.3µg | 5.8µg | 10% |
| Vitamin B2 | 0.186mg | 0.069mg | 9% |
| Starch | 5.11g | 24.79g | 8% |
| Vitamin B6 | 0.205mg | 0.123mg | 6% |
| Calories | 240kcal | 123kcal | 6% |
| Iron | 0.93mg | 0.56mg | 5% |
| Phosphorus | 69mg | 103mg | 5% |
| Vitamin B3 | 1.882mg | 2.561mg | 4% |
| Vitamin A | 39µg | 0µg | 4% |
| Calcium | 43mg | 3mg | 4% |
| Zinc | 0.44mg | 0.71mg | 2% |
| Polyunsaturated fat | 0.062g | 0.366g | 2% |
| Vitamin E | 0.43mg | 0.17mg | 2% |
| Fats | 0.38g | 0.97g | 1% |
| Vitamin B5 | 0.422mg | 0.38mg | 1% |
| Vitamin C | 0.6mg | 0mg | 1% |
| Folate | 4µg | 9µg | 1% |
| Saturated fat | 0.088g | 0.26g | 1% |
| Monounsaturated fat | 0.053g | 0.369g | 1% |
| Protein | 2.18g | 2.74g | 1% |
| Net carbs | 56.78g | 23.98g | N/A |
| Magnesium | 41mg | 39mg | 0% |
| Sugar | 38.13g | 0.24g | N/A |
| Sodium | 2mg | 4mg | 0% |
| Choline | 10.1mg | 9.2mg | 0% |
| Tryptophan | 0.025mg | 0.033mg | 0% |
| Threonine | 0.049mg | 0.095mg | 0% |
| Isoleucine | 0.041mg | 0.109mg | 0% |
| Leucine | 0.066mg | 0.214mg | 0% |
| Lysine | 0.05mg | 0.099mg | 0% |
| Methionine | 0.016mg | 0.058mg | 0% |
| Phenylalanine | 0.052mg | 0.133mg | 0% |
| Valine | 0.056mg | 0.151mg | 0% |
| Histidine | 0.027mg | 0.066mg | 0% |
| Omega-3 - ALA | 0.011g | N/A | |
| Omega-6 - Linoleic acid | 0.355g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
2.18 g
Fats:
0.38 g
Carbs:
63.88 g
Water:
30.92 g
Other:
2.64 g
Protein:
2.74 g
Fats:
0.97 g
Carbs:
25.58 g
Water:
70.27 g
Other:
0.44 g
| Contains more CarbsCarbs | +149.7% |
| Contains more OtherOther | +500% |
| Contains more ProteinProtein | +25.7% |
| Contains more FatsFats | +155.3% |
| Contains more WaterWater | +127.3% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.088 g
Monounsaturated fat:
Mono. Fat
0.053 g
Polyunsaturated fat:
Poly. Fat
0.062 g
Saturated fat:
Sat. Fat
0.26 g
Monounsaturated fat:
Mono. Fat
0.369 g
Polyunsaturated fat:
Poly. Fat
0.366 g
| Contains less Sat. FatSaturated fat | -66.2% |
| Contains more Mono. FatMonounsaturated fat | +596.2% |
| Contains more Poly. FatPolyunsaturated fat | +490.3% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Starch:
5.11 g
Sucrose:
0.15 g
Glucose:
25.46 g
Fructose:
12.45 g
Lactose:
0 g
Maltose:
0.06 g
Galactose:
0 g
Starch:
24.79 g
Sucrose:
0.24 g
Glucose:
0 g
Fructose:
0 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
| Contains more GlucoseGlucose | +∞% |
| Contains more FructoseFructose | +∞% |
| Contains more MaltoseMaltose | +∞% |
| Contains more StarchStarch | +385.1% |
| Contains more SucroseSucrose | +60% |
~equal in
Lactose
~0g
~equal in
Galactose
~0g
