Prunes vs. Spread — In-Depth Nutrition Comparison
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The main differences between prunes and spread
- Prunes have more vitamin K, fiber, potassium, copper, and vitamin A; however, spread has more vitamin B12 and selenium.
- Daily need coverage for vitamin K for prunes is 48% higher.
- Spread has 36 times less fiber than prunes. Prunes have 7.1g of fiber, while spread has 0.2g.
- Prunes are lower in saturated fat.
- Prunes have a higher glycemic index than spread.
Food types used in this article are Plums, dried (prunes), uncooked and Sandwich spread, pork, beef.
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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 | +412.5% |
| Contains more CalciumCalcium | +258.3% |
| Contains more PotassiumPotassium | +565.5% |
| Contains more IronIron | +17.7% |
| Contains more CopperCopper | +116.2% |
| Contains more PhosphorusPhosphorus | +16.9% |
| Contains less SodiumSodium | -99.8% |
| Contains more ManganeseManganese | +1050% |
| Contains more ZincZinc | +131.8% |
| Contains more SeleniumSelenium | +3133.3% |
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 | +50% |
| Contains more Vitamin B2Vitamin B2 | +38.8% |
| Contains more Vitamin B6Vitamin B6 | +70.8% |
| Contains more Vitamin KVitamin K | +3618.8% |
| Contains more FolateFolate | +100% |
| Contains more Vitamin EVitamin E | +304.7% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B1Vitamin B1 | +237.3% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more CholineCholine | +516.8% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 59.5µg | 1.6µg | 48% |
| Vitamin B12 | 0µg | 1.12µg | 47% |
| Sodium | 2mg | 1013mg | 44% |
| Fiber | 7.1g | 0.2g | 28% |
| Saturated fat | 0.088g | 5.977g | 27% |
| Fats | 0.38g | 17.34g | 26% |
| Monounsaturated fat | 0.053g | 7.584g | 19% |
| Potassium | 732mg | 110mg | 18% |
| Selenium | 0.3µg | 9.7µg | 17% |
| Polyunsaturated fat | 0.062g | 2.565g | 17% |
| Carbs | 63.88g | 11.94g | 17% |
| Copper | 0.281mg | 0.13mg | 17% |
| Fructose | 12.45g | 16% | |
| Cholesterol | 0mg | 38mg | 13% |
| Manganese | 0.299mg | 0.026mg | 12% |
| Protein | 2.18g | 7.66g | 11% |
| Vitamin B1 | 0.051mg | 0.172mg | 10% |
| Vitamin E | 0.43mg | 1.74mg | 9% |
| Choline | 10.1mg | 62.3mg | 9% |
| Magnesium | 41mg | 8mg | 8% |
| Vitamin B6 | 0.205mg | 0.12mg | 7% |
| Zinc | 0.44mg | 1.02mg | 5% |
| Vitamin B2 | 0.186mg | 0.134mg | 4% |
| Calcium | 43mg | 12mg | 3% |
| Vitamin D | 0µg | 0.6µg | 3% |
| Vitamin D | 0IU | 22IU | 3% |
| Starch | 5.11g | 2% | |
| Iron | 0.93mg | 0.79mg | 2% |
| Vitamin A | 39µg | 26µg | 1% |
| Phosphorus | 69mg | 59mg | 1% |
| Vitamin B3 | 1.882mg | 1.73mg | 1% |
| Vitamin C | 0.6mg | 0mg | 1% |
| Folate | 4µg | 2µg | 1% |
| Calories | 240kcal | 235kcal | 0% |
| Net carbs | 56.78g | 11.74g | N/A |
| Sugar | 38.13g | 0g | N/A |
| Vitamin B5 | 0.422mg | 0.43mg | 0% |
| Tryptophan | 0.025mg | 0.082mg | 0% |
| Threonine | 0.049mg | 0.334mg | 0% |
| Isoleucine | 0.041mg | 0.334mg | 0% |
| Leucine | 0.066mg | 0.6mg | 0% |
| Lysine | 0.05mg | 0.663mg | 0% |
| Methionine | 0.016mg | 0.196mg | 0% |
| Phenylalanine | 0.052mg | 0.301mg | 0% |
| Valine | 0.056mg | 0.356mg | 0% |
| Histidine | 0.027mg | 0.279mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more CarbsCarbs | +435% |
| Contains more ProteinProtein | +251.4% |
| Contains more FatsFats | +4463.2% |
| Contains more WaterWater | +95% |
~equal in
Other
~2.78g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -98.5% |
| Contains more Mono. FatMonounsaturated fat | +14209.4% |
| Contains more Poly. FatPolyunsaturated fat | +4037.1% |