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  6. Prunes vs. Pretzel

Prunes vs. Pretzel — In-Depth Nutrition Comparison

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How are prunes and pretzel different?

  • Prunes are richer in vitamin K, potassium, and fiber, while pretzel is higher in iron, folate, manganese, vitamin B1, vitamin B3, and protein.
  • Pretzel covers your daily need for sodium 54% more than prunes.
  • Prunes contain 21 times more vitamin K than pretzel. Prunes contain 59.5µg of vitamin K, while pretzel contains 2.8µg.
  • Prunes are lower in sodium.
  • Pretzel has a higher glycemic index (83) than prunes (29).

Plums, dried (prunes), uncooked and Snacks, pretzels, hard, plain, salted types were used in this article.

Infographic

Prunes vs Pretzel infographic
Infographic link

Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
Prunes
Prunes
5
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 21% 8.1% 20% 172% 52% 28% 55% 162% 132% 24%
Contains more MagnesiumMagnesium +41.4%
Contains more CalciumCalcium +59.3%
Contains more PotassiumPotassium +228.3%
Contains more CopperCopper +80.1%
Contains less SodiumSodium -99.8%
Contains more IronIron +392.5%
Contains more ZincZinc +136.4%
Contains more PhosphorusPhosphorus +85.5%
Contains more ManganeseManganese +239.5%
Contains more SeleniumSelenium +1366.7%

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Prunes
Prunes
4
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 2% 0% 13% 8.6% 13% 43% 35% 25% 47% 0% 149% 3%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 7% 0% 0% 9.4% 106% 77% 99% 19% 17% 0% 7% 125%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B5Vitamin B5 +31.1%
Contains more Vitamin B6Vitamin B6 +177%
Contains more Vitamin KVitamin K +2025%
Contains more Vitamin CVitamin C +250%
Contains more Vitamin B1Vitamin B1 +731.4%
Contains more Vitamin B2Vitamin B2 +78.5%
Contains more Vitamin B3Vitamin B3 +180%
Contains more FolateFolate +4050%
~equal in Vitamin D ~0µg
~equal in Vitamin E ~0.47mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Prunes Pretzel DV% diff.
Sodium 2mg 1240mg 54%
Vitamin K 59.5µg 2.8µg 47%
Iron 0.93mg 4.58mg 46%
Folate 4µg 166µg 41%
Manganese 0.299mg 1.015mg 31%
Vitamin B1 0.051mg 0.424mg 31%
Starch 5.11g 72.58g 28%
Vitamin B3 1.882mg 5.27mg 21%
Protein 2.18g 10.04g 16%
Potassium 732mg 223mg 15%
Fiber 7.1g 3.4g 15%
Fructose 12.45g 0.31g 15%
Copper 0.281mg 0.156mg 14%
Vitamin B2 0.186mg 0.332mg 11%
Vitamin B6 0.205mg 0.074mg 10%
Phosphorus 69mg 128mg 8%
Polyunsaturated fat 0.062g 1.291g 8%
Calories 240kcal 384kcal 7%
Selenium 0.3µg 4.4µg 7%
Omega-6 (Linoleic acid) 1.223g 7%
Carbs 63.88g 80.39g 6%
Zinc 0.44mg 1.04mg 5%
Fats 0.38g 2.93g 4%
Vitamin A 39µg 0µg 4%
Choline 10.1mg 29.5mg 4%
Omega-3 (ALA) 0.063g 4%
Magnesium 41mg 29mg 3%
Vitamin C 0.6mg 2.1mg 2%
Calcium 43mg 27mg 2%
Vitamin B5 0.422mg 0.322mg 2%
Monounsaturated fat 0.053g 0.727g 2%
Saturated fat 0.088g 0.391g 1%
Protein per 100 calories 0.91g 2.6g N/A
Calories per 10 g protein 1101kcal 382kcal N/A
Weight per 100 calories 42g 26g N/A
Unsaturated / Saturated Fat ratio 1.3 5.2 N/A
Net carbs 56.78g 76.99g N/A
Sugar 38.13g 2.21g N/A
Vitamin E 0.43mg 0.47mg 0%
Trans fat 0.004g N/A
Tryptophan 0.025mg 0.097mg 0%
Threonine 0.049mg 0.25mg 0%
Isoleucine 0.041mg 0.407mg 0%
Leucine 0.066mg 0.757mg 0%
Lysine 0.05mg 0.257mg 0%
Methionine 0.016mg 0.177mg 0%
Phenylalanine 0.052mg 0.52mg 0%
Valine 0.056mg 0.48mg 0%
Histidine 0.027mg 0.22mg 0%
Omega-6 (Gamma-linolenic acid) 0g 0.001g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Prunes
Prunes
1
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% 3% 80% 3% 4%
Protein: 10.04 g
Fats: 2.93 g
Carbs: 80.39 g
Water: 3.13 g
Other: 3.51 g
Contains more WaterWater +887.9%
Contains more ProteinProtein +360.6%
Contains more FatsFats +671.1%
Contains more CarbsCarbs +25.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Prunes
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
16% 30% 54%
Saturated fat: Sat. Fat 0.391 g
Monounsaturated fat: Mono. Fat 0.727 g
Polyunsaturated fat: Poly. Fat 1.291 g
Contains less Sat. FatSaturated fat -77.5%
Contains more Mono. FatMonounsaturated fat +1271.7%
Contains more Poly. FatPolyunsaturated fat +1982.3%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Prunes
Prunes
3
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
97%
Starch: 72.58 g
Sucrose: 0 g
Glucose: 0.69 g
Fructose: 0.31 g
Lactose: 0 g
Maltose: 1.11 g
Galactose: 0 g
Contains more SucroseSucrose +∞%
Contains more GlucoseGlucose +3589.9%
Contains more FructoseFructose +3916.1%
Contains more StarchStarch +1320.4%
Contains more MaltoseMaltose +1750%
~equal in Lactose ~0g
~equal in Galactose ~0g

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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. Pretzel - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167555/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.