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  6. Prunes vs. Savoy cabbage

Prunes vs. Savoy cabbage — In-Depth Nutrition Comparison

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A recap on differences between prunes and savoy cabbage

  • Prunes have more copper, fiber, potassium, vitamin B2, vitamin B3, iron, and manganese; however, savoy cabbage is higher in vitamin C, folate, and vitamin K.
  • Savoy cabbage covers your daily vitamin C needs 34% more than prunes.
  • Savoy cabbage contains 6 times less vitamin B3 than prunes. Prunes contain 1.882mg of vitamin B3, while savoy cabbage contains 0.3mg.

Food varieties used in this article are Plums, dried (prunes), uncooked and Cabbage, savoy, raw.

Infographic

Prunes vs Savoy cabbage 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
Prunes
9
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% 11% 20% 15% 21% 7.4% 18% 3.7% 23% 4.9%
Contains more MagnesiumMagnesium +46.4%
Contains more CalciumCalcium +22.9%
Contains more PotassiumPotassium +218.3%
Contains more IronIron +132.5%
Contains more CopperCopper +353.2%
Contains more ZincZinc +63%
Contains more PhosphorusPhosphorus +64.3%
Contains less SodiumSodium -92.9%
Contains more ManganeseManganese +66.1%
Contains more SeleniumSelenium +200%

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
Prunes
4
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 103% 17% 3.4% 0% 18% 6.9% 5.6% 11% 44% 0% 172% 60% 6.7%
Contains more Vitamin EVitamin E +152.9%
Contains more Vitamin B2Vitamin B2 +520%
Contains more Vitamin B3Vitamin B3 +527.3%
Contains more Vitamin B5Vitamin B5 +125.7%
Contains more Vitamin CVitamin C +5066.7%
Contains more Vitamin AVitamin A +28.2%
Contains more Vitamin B1Vitamin B1 +37.3%
Contains more Vitamin KVitamin K +15.6%
Contains more FolateFolate +1900%
Contains more CholineCholine +21.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.19mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Prunes Savoy cabbage DV% diff.
Vitamin C 0.6mg 31mg 34%
Copper 0.281mg 0.062mg 24%
Folate 4µg 80µg 19%
Carbs 63.88g 6.1g 19%
Fructose 12.45g 16%
Fiber 7.1g 3.1g 16%
Potassium 732mg 230mg 15%
Vitamin B2 0.186mg 0.03mg 12%
Calories 240kcal 27kcal 11%
Vitamin B3 1.882mg 0.3mg 10%
Vitamin K 59.5µg 68.8µg 8%
Iron 0.93mg 0.4mg 7%
Vitamin B5 0.422mg 0.187mg 5%
Manganese 0.299mg 0.18mg 5%
Phosphorus 69mg 42mg 4%
Magnesium 41mg 28mg 3%
Vitamin E 0.43mg 0.17mg 2%
Vitamin B1 0.051mg 0.07mg 2%
Starch 5.11g 2%
Zinc 0.44mg 0.27mg 2%
Vitamin A 39µg 50µg 1%
Sodium 2mg 28mg 1%
Calcium 43mg 35mg 1%
Vitamin B6 0.205mg 0.19mg 1%
Selenium 0.3µg 0.9µg 1%
Protein 2.18g 2g 0%
Fats 0.38g 0.1g 0%
Net carbs 56.78g 3g N/A
Sugar 38.13g 2.27g N/A
Choline 10.1mg 12.3mg 0%
Saturated fat 0.088g 0.013g 0%
Monounsaturated fat 0.053g 0.007g 0%
Polyunsaturated fat 0.062g 0.049g 0%
Tryptophan 0.025mg 0.02mg 0%
Threonine 0.049mg 0.069mg 0%
Isoleucine 0.041mg 0.101mg 0%
Leucine 0.066mg 0.103mg 0%
Lysine 0.05mg 0.094mg 0%
Methionine 0.016mg 0.02mg 0%
Phenylalanine 0.052mg 0.064mg 0%
Valine 0.056mg 0.085mg 0%
Histidine 0.027mg 0.041mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Prunes
Prunes
4
2% 64% 31% 3%
Protein: 2.18 g
Fats: 0.38 g
Carbs: 63.88 g
Water: 30.92 g
Other: 2.64 g
2% 6% 91%
Protein: 2 g
Fats: 0.1 g
Carbs: 6.1 g
Water: 91 g
Other: 0.8 g
Contains more FatsFats +280%
Contains more CarbsCarbs +947.2%
Contains more OtherOther +230%
Contains more WaterWater +194.3%
~equal in Protein ~2g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Prunes
Prunes
2
43% 26% 31%
Saturated fat: Sat. Fat 0.088 g
Monounsaturated fat: Mono. Fat 0.053 g
Polyunsaturated fat: Poly. Fat 0.062 g
19% 10% 71%
Saturated fat: Sat. Fat 0.013 g
Monounsaturated fat: Mono. Fat 0.007 g
Polyunsaturated fat: Poly. Fat 0.049 g
Contains more Mono. FatMonounsaturated fat +657.1%
Contains more Poly. FatPolyunsaturated fat +26.5%
Contains less Sat. FatSaturated fat -85.2%

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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. Savoy cabbage - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170388/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.