Prunes vs. Summer squash — In-Depth Nutrition Comparison
Compare
Important differences between prunes and summer squash
- Prunes have more vitamin K, copper, fiber, potassium, vitamin A, vitamin B3, iron, and magnesium; however, summer squash is richer in vitamin C and folate.
- Prunes' daily need coverage for vitamin K is 47% more.
- Prunes contain 6 times more fiber than summer squash. Prunes contain 7.1g of fiber, while summer squash contains 1.1g.
- Prunes have a higher glycemic index. The glycemic index of prunes is 29, while the glycemic index of summer squash is 13.
The food varieties used in the comparison are Plums, dried (prunes), uncooked and Squash, summer, all varieties, raw.
Infographic
Infographic link
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 | +141.2% |
| Contains more CalciumCalcium | +186.7% |
| Contains more PotassiumPotassium | +179.4% |
| Contains more IronIron | +165.7% |
| Contains more CopperCopper | +451% |
| Contains more ZincZinc | +51.7% |
| Contains more PhosphorusPhosphorus | +81.6% |
| Contains more ManganeseManganese | +70.9% |
| Contains more SeleniumSelenium | +50% |
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 AVitamin A | +290% |
| Contains more Vitamin EVitamin E | +258.3% |
| Contains more Vitamin B2Vitamin B2 | +31% |
| Contains more Vitamin B3Vitamin B3 | +286.4% |
| Contains more Vitamin B5Vitamin B5 | +172.3% |
| Contains more Vitamin KVitamin K | +1883.3% |
| Contains more CholineCholine | +50.7% |
| Contains more Vitamin CVitamin C | +2733.3% |
| Contains more FolateFolate | +625% |
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:
1.21 g
Fats:
0.18 g
Carbs:
3.35 g
Water:
94.64 g
Other:
0.62 g
| Contains more ProteinProtein | +80.2% |
| Contains more FatsFats | +111.1% |
| Contains more CarbsCarbs | +1806.9% |
| Contains more OtherOther | +325.8% |
| Contains more WaterWater | +206.1% |
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
0.044 g
Monounsaturated fat:
Mono. Fat
0.016 g
Polyunsaturated fat:
Poly. Fat
0.089 g
| Contains more Mono. FatMonounsaturated fat | +231.3% |
| Contains less Sat. FatSaturated fat | -50% |
| Contains more Poly. FatPolyunsaturated fat | +43.5% |
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:
0.03 g
Glucose:
0.75 g
Fructose:
0.95 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
| Contains more StarchStarch | +∞% |
| Contains more SucroseSucrose | +400% |
| Contains more GlucoseGlucose | +3294.7% |
| Contains more FructoseFructose | +1210.5% |
| Contains more MaltoseMaltose | +∞% |
~equal in
Lactose
~0g
~equal in
Galactose
~0g
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
 |
 |
||
| Lower in Sugar |
|
||
| Lower in Saturated fat |
|
||
| Lower in Glycemic Index |
|
||
| Lower in price |
|
||
| Rich in minerals |
|
||
| Rich in vitamins |
|
||
| Lower in Cholesterol | Equal | ||
| Lower in Sodium | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin K | 59.5µg | 3µg | 47% |
| Copper | 0.281mg | 0.051mg | 26% |
| Fiber | 7.1g | 1.1g | 24% |
| Carbs | 63.88g | 3.35g | 20% |
| Vitamin C | 0.6mg | 17mg | 18% |
| Fructose | 12.45g | 0.95g | 14% |
| Potassium | 732mg | 262mg | 14% |
| Calories | 240kcal | 16kcal | 11% |
| Vitamin B3 | 1.882mg | 0.487mg | 9% |
| Iron | 0.93mg | 0.35mg | 7% |
| Magnesium | 41mg | 17mg | 6% |
| Folate | 4µg | 29µg | 6% |
| Vitamin B5 | 0.422mg | 0.155mg | 5% |
| Manganese | 0.299mg | 0.175mg | 5% |
| Phosphorus | 69mg | 38mg | 4% |
| Calcium | 43mg | 15mg | 3% |
| Vitamin B2 | 0.186mg | 0.142mg | 3% |
| Vitamin A | 39µg | 10µg | 3% |
| Starch | 5.11g | 2% | |
| Vitamin E | 0.43mg | 0.12mg | 2% |
| Protein | 2.18g | 1.21g | 2% |
| Choline | 10.1mg | 6.7mg | 1% |
| Vitamin B6 | 0.205mg | 0.218mg | 1% |
| Zinc | 0.44mg | 0.29mg | 1% |
| Fats | 0.38g | 0.18g | 0% |
| Net carbs | 56.78g | 2.25g | N/A |
| Sugar | 38.13g | 2.2g | N/A |
| Sodium | 2mg | 2mg | 0% |
| Selenium | 0.3µg | 0.2µg | 0% |
| Vitamin B1 | 0.051mg | 0.048mg | 0% |
| Saturated fat | 0.088g | 0.044g | 0% |
| Monounsaturated fat | 0.053g | 0.016g | 0% |
| Polyunsaturated fat | 0.062g | 0.089g | 0% |
| Tryptophan | 0.025mg | 0.011mg | 0% |
| Threonine | 0.049mg | 0.028mg | 0% |
| Isoleucine | 0.041mg | 0.042mg | 0% |
| Leucine | 0.066mg | 0.069mg | 0% |
| Lysine | 0.05mg | 0.065mg | 0% |
| Methionine | 0.016mg | 0.017mg | 0% |
| Phenylalanine | 0.052mg | 0.041mg | 0% |
| Valine | 0.056mg | 0.053mg | 0% |
| Histidine | 0.027mg | 0.025mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
|
|
|
| Low Calories diet |
|
|
| Low Fats diet |
|
|
| Low Carbs diet |
|
|
| Low Glycemic Index diet |
|
People also compare
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%
16%
Minerals Daily Need Coverage Score
32%
12%
Comparison summary
Which food is lower in Sugar?
Summer squash is lower in Sugar (difference - 35.93g)
Which food is lower in Saturated fat?
Summer squash is lower in Saturated fat (difference - 0.044g)
Which food is lower in glycemic index?
Summer squash is lower in glycemic index (difference - 16)
Which food is cheaper?
Summer squash is cheaper (difference - $2)
Which food is richer in minerals?
Prunes is relatively richer in minerals
Which food is richer in vitamins?
Prunes is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (2 mg)