Prunes vs. Semolina — In-Depth Nutrition Comparison
Compare
What are the differences between prunes and semolina?
- Prunes are higher in vitamin K, fiber, potassium, and vitamin A, yet semolina is higher in selenium, manganese, vitamin B3, vitamin B6, vitamin B1, and phosphorus.
- Prunes' daily need coverage for vitamin K is 49% more.
- The glycemic index of prunes is lower.
We used Plums, dried (prunes), uncooked and Rice, white, long-grain, parboiled, unenriched, dry types in this article.
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.
| Contains more MagnesiumMagnesium | +51.9% |
| Contains more PotassiumPotassium | +320.7% |
| Contains more IronIron | +25.7% |
| Contains more CalciumCalcium | +65.1% |
| Contains more ZincZinc | +131.8% |
| Contains more PhosphorusPhosphorus | +121.7% |
| Contains more ManganeseManganese | +246.2% |
| Contains more SeleniumSelenium | +6533.3% |
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 | +1333.3% |
| Contains more Vitamin B2Vitamin B2 | +272% |
| Contains more Vitamin KVitamin K | +59400% |
| Contains more Vitamin B1Vitamin B1 | +339.2% |
| Contains more Vitamin B3Vitamin B3 | +168.2% |
| Contains more Vitamin B5Vitamin B5 | +59.2% |
| Contains more Vitamin B6Vitamin B6 | +120.5% |
| Contains more FolateFolate | +100% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 59.5µg | 0.1µg | 50% |
| Selenium | 0.3µg | 19.9µg | 36% |
| Manganese | 0.299mg | 1.035mg | 32% |
| Starch | 5.11g | 68.29g | 26% |
| Fiber | 7.1g | 1.8g | 21% |
| Vitamin B3 | 1.882mg | 5.048mg | 20% |
| Vitamin B6 | 0.205mg | 0.452mg | 19% |
| Potassium | 732mg | 174mg | 16% |
| Fructose | 12.45g | 0.02g | 16% |
| Vitamin B1 | 0.051mg | 0.224mg | 14% |
| Phosphorus | 69mg | 153mg | 12% |
| Protein | 2.18g | 7.51g | 11% |
| Vitamin B2 | 0.186mg | 0.05mg | 10% |
| Calories | 240kcal | 374kcal | 7% |
| Carbs | 63.88g | 80.89g | 6% |
| Zinc | 0.44mg | 1.02mg | 5% |
| Vitamin B5 | 0.422mg | 0.672mg | 5% |
| Vitamin A | 39µg | 4% | |
| Magnesium | 41mg | 27mg | 3% |
| Calcium | 43mg | 71mg | 3% |
| Vitamin E | 0.43mg | 0.03mg | 3% |
| Iron | 0.93mg | 0.74mg | 2% |
| Choline | 10.1mg | 2% | |
| Polyunsaturated fat | 0.062g | 0.322g | 2% |
| Fats | 0.38g | 1.03g | 1% |
| Vitamin C | 0.6mg | 0mg | 1% |
| Folate | 4µg | 8µg | 1% |
| Saturated fat | 0.088g | 0.294g | 1% |
| Monounsaturated fat | 0.053g | 0.258g | 1% |
| Net carbs | 56.78g | 79.09g | N/A |
| Sugar | 38.13g | 0.33g | N/A |
| Copper | 0.281mg | 0.284mg | 0% |
| Sodium | 2mg | 2mg | 0% |
| Tryptophan | 0.025mg | 0.103mg | 0% |
| Threonine | 0.049mg | 0.271mg | 0% |
| Isoleucine | 0.041mg | 0.339mg | 0% |
| Leucine | 0.066mg | 0.656mg | 0% |
| Lysine | 0.05mg | 0.215mg | 0% |
| Methionine | 0.016mg | 0.183mg | 0% |
| Phenylalanine | 0.052mg | 0.398mg | 0% |
| Valine | 0.056mg | 0.47mg | 0% |
| Histidine | 0.027mg | 0.185mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more WaterWater | +213.6% |
| Contains more OtherOther | +271.8% |
| Contains more ProteinProtein | +244.5% |
| Contains more FatsFats | +171.1% |
| Contains more CarbsCarbs | +26.6% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -70.1% |
| Contains more Mono. FatMonounsaturated fat | +386.8% |
| Contains more Poly. FatPolyunsaturated fat | +419.4% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
| Contains more GlucoseGlucose | +23045.5% |
| Contains more FructoseFructose | +62150% |
| Contains more MaltoseMaltose | +∞% |
| Contains more StarchStarch | +1236.4% |
| Contains more SucroseSucrose | +40% |
~equal in
Lactose
~0g
~equal in
Galactose
~0g
