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Prunes vs. Fish sandwich — In-Depth Nutrition Comparison

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What are the main differences between prunes and fish sandwiches?

  • Prunes are richer in vitamin K, fiber, copper, potassium, and vitamin A, yet fish sandwiches are richer in selenium, vitamin B12, and vitamin B1.
  • Prunes' daily need coverage for vitamin K is 38% higher.
  • Prunes have 9 times more vitamin A than fish sandwiches. Prunes have 781IU of vitamin A, while fish sandwiches have 87IU.
  • Prunes contain less sodium.
  • Prunes have a lower glycemic index than fish sandwiches.

We used Plums, dried (prunes), uncooked and Fast foods, fish sandwich, with tartar sauce types in this comparison.

Infographic

Prunes vs Fish sandwich infographic
Infographic link

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 18% 11% 18% 56% 25% 13% 50% 79% 34% 98%
Contains more MagnesiumMagnesium +64%
Contains more CalciumCalcium +16.2%
Contains more PotassiumPotassium +255.3%
Contains more CopperCopper +274.7%
Contains less SodiumSodium -99.7%
Contains more ManganeseManganese +13.3%
Contains more IronIron +61.3%
Contains more ZincZinc +11.4%
Contains more PhosphorusPhosphorus +68.1%
Contains more SeleniumSelenium +5900%

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
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 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 6% 2% 11% 3% 53% 32% 40% 22% 16% 85% 34% 35% 16%
Contains more Vitamin AVitamin A +550%
Contains more Vitamin B2Vitamin B2 +32.9%
Contains more Vitamin B5Vitamin B5 +14.1%
Contains more Vitamin B6Vitamin B6 +192.9%
Contains more Vitamin KVitamin K +337.5%
Contains more Vitamin CVitamin C +200%
Contains more Vitamin EVitamin E +27.9%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +311.8%
Contains more Vitamin B3Vitamin B3 +14.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +1050%
Contains more CholineCholine +186.1%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Prunes
2
2% 64% 31% 3%
Protein: 2.18 g
Fats: 0.38 g
Carbs: 63.88 g
Water: 30.92 g
Other: 2.64 g
10% 12% 27% 48% 2%
Protein: 10.29 g
Fats: 12.45 g
Carbs: 26.69 g
Water: 48.44 g
Other: 2.13 g
Contains more CarbsCarbs +139.3%
Contains more OtherOther +23.9%
Contains more ProteinProtein +372%
Contains more FatsFats +3176.3%
Contains more WaterWater +56.7%

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
18% 24% 58%
Saturated fat: Sat. Fat 1.949 g
Monounsaturated fat: Mono. Fat 2.595 g
Polyunsaturated fat: Poly. Fat 6.257 g
Contains less Sat. FatSaturated fat -95.5%
Contains more Mono. FatMonounsaturated fat +4796.2%
Contains more Poly. FatPolyunsaturated fat +9991.9%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Prunes
4
12% 59% 29%
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
34% 42% 25%
Starch: 0 g
Sucrose: 0 g
Glucose: 1.2 g
Fructose: 1.47 g
Lactose: 0 g
Maltose: 0.87 g
Galactose: 0 g
Contains more StarchStarch +∞%
Contains more SucroseSucrose +∞%
Contains more GlucoseGlucose +2021.7%
Contains more FructoseFructose +746.9%
Contains more MaltoseMaltose +1350%
~equal in Lactose ~0g
~equal in Galactose ~0g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Prunes Fish sandwich
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in Sugar ok
Lower in price ok
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Prunes Fish sandwich DV% diff.
Polyunsaturated fat 0.062g 6.257g 41%
Vitamin K 59.5µg 13.6µg 38%
Selenium 0.3µg 18µg 32%
Vitamin B12 0µg 0.68µg 28%
Sodium 2mg 602mg 26%
Fiber 7.1g 1g 24%
Copper 0.281mg 0.075mg 23%
Fats 0.38g 12.45g 19%
Protein 2.18g 10.29g 16%
Potassium 732mg 206mg 15%
Fructose 12.45g 1.47g 14%
Vitamin B1 0.051mg 0.21mg 13%
Carbs 63.88g 26.69g 12%
Cholesterol 0mg 35mg 12%
Folate 4µg 46µg 11%
Vitamin B6 0.205mg 0.07mg 10%
Saturated fat 0.088g 1.949g 8%
Phosphorus 69mg 116mg 7%
Iron 0.93mg 1.5mg 7%
Monounsaturated fat 0.053g 2.595g 6%
Vitamin A 39µg 6µg 4%
Magnesium 41mg 25mg 4%
Vitamin B2 0.186mg 0.14mg 4%
Choline 10.1mg 28.9mg 3%
Starch 5.11g 2%
Manganese 0.299mg 0.264mg 2%
Vitamin B3 1.882mg 2.15mg 2%
Calories 240kcal 257kcal 1%
Vitamin B5 0.422mg 0.37mg 1%
Vitamin C 0.6mg 1.8mg 1%
Vitamin E 0.43mg 0.55mg 1%
Calcium 43mg 37mg 1%
Vitamin D 0IU 9IU 1%
Vitamin D 0µg 0.2µg 1%
Net carbs 56.78g 25.69g N/A
Sugar 38.13g 3.53g N/A
Zinc 0.44mg 0.49mg 0%
Trans fat 0.08g N/A
Tryptophan 0.025mg 0%
Threonine 0.049mg 0%
Isoleucine 0.041mg 0%
Leucine 0.066mg 0%
Lysine 0.05mg 0%
Methionine 0.016mg 0%
Phenylalanine 0.052mg 0%
Valine 0.056mg 0%
Histidine 0.027mg 0%
Omega-3 - EPA 0g 0.029g N/A
Omega-3 - DHA 0g 0.064g N/A
Omega-3 - ALA 0.489g N/A
Omega-3 - DPA 0g 0.003g N/A
Omega-3 - Eicosatrienoic acid 0.001g N/A
Omega-6 - Gamma-linoleic acid 0g 0.023g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.002g N/A
Omega-6 - Eicosadienoic acid 0g 0.005g N/A
Omega-6 - Linoleic acid 5.561g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Prunes Fish sandwich
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
27%
Fish sandwich
Minerals Daily Need Coverage Score
32%
Prunes
40%
Fish sandwich

Comparison summary

Which food is lower in Cholesterol?
Prunes
Prunes is lower in Cholesterol (difference - 35mg)
Which food contains less Sodium?
Prunes
Prunes contains less Sodium (difference - 600mg)
Which food is lower in Saturated fat?
Prunes
Prunes is lower in Saturated fat (difference - 1.861g)
Which food is lower in glycemic index?
Prunes
Prunes is lower in glycemic index (difference - 27)
Which food is lower in Sugar?
Fish sandwich
Fish sandwich is lower in Sugar (difference - 34.6g)
Which food is cheaper?
Fish sandwich
Fish sandwich is cheaper (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. Fish sandwich - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170296/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.