Prunes vs. Sauerkraut — In-Depth Nutrition Comparison
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Significant differences between prunes and sauerkraut
- Prunes have more vitamin K, copper, fiber, potassium, vitamin A, vitamin B2, vitamin B3, and phosphorus; however, sauerkraut is richer in vitamin C.
- Prunes cover your daily vitamin K needs 39% more than sauerkraut.
- Sauerkraut has 43 times less vitamin A than prunes. Prunes have 781IU of vitamin A, while sauerkraut has 18IU.
- Prunes contain less sodium.
Specific food types used in this comparison are Plums, dried (prunes), uncooked and Sauerkraut, canned, solids, and liquids.
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 MagnesiumMagnesium | +215.4% |
| Contains more CalciumCalcium | +43.3% |
| Contains more PotassiumPotassium | +330.6% |
| Contains more CopperCopper | +192.7% |
| Contains more ZincZinc | +131.6% |
| Contains more PhosphorusPhosphorus | +245% |
| Contains less SodiumSodium | -99.7% |
| Contains more ManganeseManganese | +98% |
| Contains more IronIron | +58.1% |
| Contains more SeleniumSelenium | +100% |
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 AVitamin A | +3800% |
| Contains more Vitamin EVitamin E | +207.1% |
| Contains more Vitamin B1Vitamin B1 | +142.9% |
| Contains more Vitamin B2Vitamin B2 | +745.5% |
| Contains more Vitamin B3Vitamin B3 | +1216.1% |
| Contains more Vitamin B5Vitamin B5 | +353.8% |
| Contains more Vitamin B6Vitamin B6 | +57.7% |
| Contains more Vitamin KVitamin K | +357.7% |
| Contains more Vitamin CVitamin C | +2350% |
| Contains more FolateFolate | +500% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 59.5µg | 13µg | 39% |
| Sodium | 2mg | 661mg | 29% |
| Copper | 0.281mg | 0.096mg | 21% |
| Carbs | 63.88g | 4.28g | 20% |
| Fiber | 7.1g | 2.9g | 17% |
| Potassium | 732mg | 170mg | 17% |
| Fructose | 12.45g | 0.04g | 16% |
| Vitamin C | 0.6mg | 14.7mg | 16% |
| Vitamin B2 | 0.186mg | 0.022mg | 13% |
| Vitamin B3 | 1.882mg | 0.143mg | 11% |
| Calories | 240kcal | 19kcal | 11% |
| Iron | 0.93mg | 1.47mg | 7% |
| Phosphorus | 69mg | 20mg | 7% |
| Magnesium | 41mg | 13mg | 7% |
| Vitamin B5 | 0.422mg | 0.093mg | 7% |
| Manganese | 0.299mg | 0.151mg | 6% |
| Vitamin B6 | 0.205mg | 0.13mg | 6% |
| Folate | 4µg | 24µg | 5% |
| Vitamin A | 39µg | 1µg | 4% |
| Vitamin B1 | 0.051mg | 0.021mg | 3% |
| Protein | 2.18g | 0.91g | 3% |
| Zinc | 0.44mg | 0.19mg | 2% |
| Starch | 5.11g | 2% | |
| Vitamin E | 0.43mg | 0.14mg | 2% |
| Calcium | 43mg | 30mg | 1% |
| Selenium | 0.3µg | 0.6µg | 1% |
| Fats | 0.38g | 0.14g | 0% |
| Net carbs | 56.78g | 1.38g | N/A |
| Sugar | 38.13g | 1.78g | N/A |
| Choline | 10.1mg | 10.4mg | 0% |
| Saturated fat | 0.088g | 0.034g | 0% |
| Monounsaturated fat | 0.053g | 0.013g | 0% |
| Polyunsaturated fat | 0.062g | 0.067g | 0% |
| Tryptophan | 0.025mg | 0.008mg | 0% |
| Threonine | 0.049mg | 0.025mg | 0% |
| Isoleucine | 0.041mg | 0.021mg | 0% |
| Leucine | 0.066mg | 0.029mg | 0% |
| Lysine | 0.05mg | 0.031mg | 0% |
| Methionine | 0.016mg | 0.009mg | 0% |
| Phenylalanine | 0.052mg | 0.023mg | 0% |
| Valine | 0.056mg | 0.03mg | 0% |
| Histidine | 0.027mg | 0.016mg | 0% |
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:
0.91 g
Fats:
0.14 g
Carbs:
4.28 g
Water:
92.52 g
Other:
2.15 g
| Contains more ProteinProtein | +139.6% |
| Contains more FatsFats | +171.4% |
| Contains more CarbsCarbs | +1392.5% |
| Contains more OtherOther | +22.8% |
| Contains more WaterWater | +199.2% |
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
0.034 g
Monounsaturated fat:
Mono. Fat
0.013 g
Polyunsaturated fat:
Poly. Fat
0.067 g
| Contains more Mono. FatMonounsaturated fat | +307.7% |
| Contains less Sat. FatSaturated fat | -61.4% |
~equal in
Polyunsaturated fat
~0.067g
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:
0 g
Sucrose:
0 g
Glucose:
0.14 g
Fructose:
0.04 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
| Contains more StarchStarch | +∞% |
| Contains more SucroseSucrose | +∞% |
| Contains more GlucoseGlucose | +18085.7% |
| Contains more FructoseFructose | +31025% |
| Contains more MaltoseMaltose | +∞% |
~equal in
Lactose
~0g
~equal in
Galactose
~0g
