Prunes vs. Spelt — In-Depth Nutrition Comparison
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Differences between prunes and spelt
- Prunes are higher in vitamin K; however, spelt is richer in manganese, phosphorus, iron, vitamin B3, vitamin B1, zinc, copper, magnesium, and selenium.
- Spelt's daily need coverage for manganese is 117% higher.
- Prunes have 17 times more vitamin K than spelt. While prunes have 59.5µg of vitamin K, spelt has only 3.6µg.
- Prunes have a lower glycemic index (29) than spelt (63).
The food types used in this comparison are Plums, dried (prunes), uncooked and Spelt, uncooked.
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 CalciumCalcium | +59.3% |
| Contains more PotassiumPotassium | +88.7% |
| Contains less SodiumSodium | -75% |
| Contains more MagnesiumMagnesium | +231.7% |
| Contains more IronIron | +377.4% |
| Contains more CopperCopper | +81.9% |
| Contains more ZincZinc | +645.5% |
| Contains more PhosphorusPhosphorus | +481.2% |
| Contains more ManganeseManganese | +897.7% |
| Contains more SeleniumSelenium | +3800% |
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 B2Vitamin B2 | +64.6% |
| Contains more Vitamin KVitamin K | +1552.8% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin EVitamin E | +83.7% |
| Contains more Vitamin B1Vitamin B1 | +613.7% |
| Contains more Vitamin B3Vitamin B3 | +263.6% |
| Contains more Vitamin B5Vitamin B5 | +153.1% |
| Contains more Vitamin B6Vitamin B6 | +12.2% |
| Contains more FolateFolate | +1025% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Manganese | 0.299mg | 2.983mg | 117% |
| Phosphorus | 69mg | 401mg | 47% |
| Vitamin K | 59.5µg | 3.6µg | 47% |
| Iron | 0.93mg | 4.44mg | 44% |
| Vitamin B3 | 1.882mg | 6.843mg | 31% |
| Zinc | 0.44mg | 3.28mg | 26% |
| Copper | 0.281mg | 0.511mg | 26% |
| Vitamin B1 | 0.051mg | 0.364mg | 26% |
| Protein | 2.18g | 14.57g | 25% |
| Magnesium | 41mg | 136mg | 23% |
| Selenium | 0.3µg | 11.7µg | 21% |
| Starch | 5.11g | 53.92g | 20% |
| Fructose | 12.45g | 0.24g | 15% |
| Fiber | 7.1g | 10.7g | 14% |
| Vitamin B5 | 0.422mg | 1.068mg | 13% |
| Potassium | 732mg | 388mg | 10% |
| Folate | 4µg | 45µg | 10% |
| Polyunsaturated fat | 0.062g | 1.258g | 8% |
| Vitamin B2 | 0.186mg | 0.113mg | 6% |
| Calories | 240kcal | 338kcal | 5% |
| Vitamin A | 39µg | 0µg | 4% |
| Fats | 0.38g | 2.43g | 3% |
| Vitamin E | 0.43mg | 0.79mg | 2% |
| Choline | 10.1mg | 2% | |
| Calcium | 43mg | 27mg | 2% |
| Vitamin B6 | 0.205mg | 0.23mg | 2% |
| Carbs | 63.88g | 70.19g | 2% |
| Monounsaturated fat | 0.053g | 0.445g | 1% |
| Vitamin C | 0.6mg | 0mg | 1% |
| Saturated fat | 0.088g | 0.406g | 1% |
| Net carbs | 56.78g | 59.49g | N/A |
| Sugar | 38.13g | 6.82g | N/A |
| Sodium | 2mg | 8mg | 0% |
| Tryptophan | 0.025mg | 0.132mg | 0% |
| Threonine | 0.049mg | 0.443mg | 0% |
| Isoleucine | 0.041mg | 0.552mg | 0% |
| Leucine | 0.066mg | 1.07mg | 0% |
| Lysine | 0.05mg | 0.409mg | 0% |
| Methionine | 0.016mg | 0.258mg | 0% |
| Phenylalanine | 0.052mg | 0.737mg | 0% |
| Valine | 0.056mg | 0.681mg | 0% |
| Histidine | 0.027mg | 0.36mg | 0% |
| Omega-3 - ALA | 0.065g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more WaterWater | +180.6% |
| Contains more OtherOther | +47.5% |
| Contains more ProteinProtein | +568.3% |
| Contains more FatsFats | +539.5% |
~equal in
Carbs
~70.19g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -78.3% |
| Contains more Mono. FatMonounsaturated fat | +739.6% |
| Contains more Poly. FatPolyunsaturated fat | +1929% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
| Contains more GlucoseGlucose | +2931% |
| Contains more FructoseFructose | +5087.5% |
| Contains more StarchStarch | +955.2% |
| Contains more SucroseSucrose | +293.3% |
| Contains more MaltoseMaltose | +8483.3% |
~equal in
Lactose
~0g
~equal in
Galactose
~0g