Prunes vs. Spinach raw — In-Depth Nutrition Comparison
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How are prunes and spinach raw different?
- Prunes are richer in fiber and copper, while spinach raw is higher in vitamin K, vitamin A, folate, vitamin C, manganese, iron, vitamin E, and magnesium.
- Spinach raw covers your daily need for vitamin K, 353% more than prunes.
- Prunes contain 3 times more fiber than spinach raw. Prunes contain 7.1g of fiber, while spinach raw contains 2.2g.
Plums, dried (prunes), uncooked and Spinach, raw types were used 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 PotassiumPotassium | +31.2% |
| Contains more CopperCopper | +116.2% |
| Contains more PhosphorusPhosphorus | +40.8% |
| Contains less SodiumSodium | -97.5% |
| Contains more MagnesiumMagnesium | +92.7% |
| Contains more CalciumCalcium | +130.2% |
| Contains more IronIron | +191.4% |
| Contains more ZincZinc | +20.5% |
| Contains more ManganeseManganese | +200% |
| Contains more SeleniumSelenium | +233.3% |
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 B3Vitamin B3 | +159.9% |
| Contains more Vitamin B5Vitamin B5 | +549.2% |
| Contains more Vitamin CVitamin C | +4583.3% |
| Contains more Vitamin AVitamin A | +1102.6% |
| Contains more Vitamin EVitamin E | +372.1% |
| Contains more Vitamin B1Vitamin B1 | +52.9% |
| Contains more Vitamin KVitamin K | +711.6% |
| Contains more FolateFolate | +4750% |
| Contains more CholineCholine | +91.1% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 59.5µg | 482.9µg | 353% |
| Folate | 4µg | 194µg | 48% |
| Vitamin A | 39µg | 469µg | 48% |
| Vitamin C | 0.6mg | 28.1mg | 31% |
| Manganese | 0.299mg | 0.897mg | 26% |
| Iron | 0.93mg | 2.71mg | 22% |
| Fiber | 7.1g | 2.2g | 20% |
| Carbs | 63.88g | 3.63g | 20% |
| Copper | 0.281mg | 0.13mg | 17% |
| Fructose | 12.45g | 0.15g | 15% |
| Vitamin E | 0.43mg | 2.03mg | 11% |
| Calories | 240kcal | 23kcal | 11% |
| Magnesium | 41mg | 79mg | 9% |
| Vitamin B3 | 1.882mg | 0.724mg | 7% |
| Vitamin B5 | 0.422mg | 0.065mg | 7% |
| Calcium | 43mg | 99mg | 6% |
| Potassium | 732mg | 558mg | 5% |
| Phosphorus | 69mg | 49mg | 3% |
| Sodium | 2mg | 79mg | 3% |
| Vitamin B1 | 0.051mg | 0.078mg | 2% |
| Starch | 5.11g | 2% | |
| Choline | 10.1mg | 19.3mg | 2% |
| Zinc | 0.44mg | 0.53mg | 1% |
| Selenium | 0.3µg | 1µg | 1% |
| Protein | 2.18g | 2.86g | 1% |
| Polyunsaturated fat | 0.062g | 0.165g | 1% |
| Vitamin B6 | 0.205mg | 0.195mg | 1% |
| Fats | 0.38g | 0.39g | 0% |
| Net carbs | 56.78g | 1.43g | N/A |
| Sugar | 38.13g | 0.42g | N/A |
| Vitamin B2 | 0.186mg | 0.189mg | 0% |
| Saturated fat | 0.088g | 0.063g | 0% |
| Monounsaturated fat | 0.053g | 0.01g | 0% |
| Tryptophan | 0.025mg | 0.039mg | 0% |
| Threonine | 0.049mg | 0.122mg | 0% |
| Isoleucine | 0.041mg | 0.147mg | 0% |
| Leucine | 0.066mg | 0.223mg | 0% |
| Lysine | 0.05mg | 0.174mg | 0% |
| Methionine | 0.016mg | 0.053mg | 0% |
| Phenylalanine | 0.052mg | 0.129mg | 0% |
| Valine | 0.056mg | 0.161mg | 0% |
| Histidine | 0.027mg | 0.064mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
2.18 g
Fats:
0.38 g
Carbs:
63.88 g
Water:
30.92 g
Other:
2.64 g
Protein:
2.86 g
Fats:
0.39 g
Carbs:
3.63 g
Water:
91.4 g
Other:
1.72 g
| Contains more CarbsCarbs | +1659.8% |
| Contains more OtherOther | +53.5% |
| Contains more ProteinProtein | +31.2% |
| Contains more WaterWater | +195.6% |
~equal in
Fats
~0.39g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.088 g
Monounsaturated fat:
Mono. Fat
0.053 g
Polyunsaturated fat:
Poly. Fat
0.062 g
Saturated fat:
Sat. Fat
0.063 g
Monounsaturated fat:
Mono. Fat
0.01 g
Polyunsaturated fat:
Poly. Fat
0.165 g
| Contains more Mono. FatMonounsaturated fat | +430% |
| Contains less Sat. FatSaturated fat | -28.4% |
| Contains more Poly. FatPolyunsaturated fat | +166.1% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
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
Starch:
0 g
Sucrose:
0.07 g
Glucose:
0.11 g
Fructose:
0.15 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0.1 g
| Contains more StarchStarch | +∞% |
| Contains more SucroseSucrose | +114.3% |
| Contains more GlucoseGlucose | +23045.5% |
| Contains more FructoseFructose | +8200% |
| Contains more MaltoseMaltose | +∞% |
| Contains more GalactoseGalactose | +∞% |
~equal in
Lactose
~0g