Prunes vs. Semolina — In-Depth Nutrition Comparison
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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.
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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 | +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 CholineCholine | +∞% |
| 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% |
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
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Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in price |
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| Rich in minerals |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in Cholesterol | Equal | ||
| Lower in Sodium | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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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% |
| Fructose | 12.45g | 0.02g | 16% |
| Potassium | 732mg | 174mg | 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% | |
| Calcium | 43mg | 71mg | 3% |
| Vitamin E | 0.43mg | 0.03mg | 3% |
| Magnesium | 41mg | 27mg | 3% |
| Iron | 0.93mg | 0.74mg | 2% |
| Polyunsaturated fat | 0.062g | 0.322g | 2% |
| Choline | 10.1mg | 2% | |
| Monounsaturated fat | 0.053g | 0.258g | 1% |
| Saturated fat | 0.088g | 0.294g | 1% |
| Fats | 0.38g | 1.03g | 1% |
| Folate | 4µg | 8µg | 1% |
| Vitamin C | 0.6mg | 0mg | 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% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
24%
Minerals Daily Need Coverage Score
32%
52%
Comparison summary
Which food is lower in Sugar?
Semolina is lower in Sugar (difference - 37.8g)
Which food is cheaper?
Semolina is cheaper (difference - $0.6)
Which food is richer in minerals?
Semolina is relatively richer in minerals
Which food is lower in Saturated fat?
Prunes is lower in Saturated fat (difference - 0.206g)
Which food is lower in glycemic index?
Prunes is lower in glycemic index (difference - 25)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sodium?
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The foods are relatively equal in Sodium (2 mg)
Which food is richer in vitamins?
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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.