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  6. Prunes vs. Sunflower oil

Prunes vs. Sunflower oil — In-Depth Nutrition Comparison

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What are the main differences between prunes and sunflower oil?

  • Prunes are richer in vitamin K, copper, fiber, potassium, vitamin B6, vitamin A, vitamin B2, and manganese, yet sunflower oil is richer in vitamin E.
  • Sunflower oil's daily need coverage for vitamin E is 271% higher.
  • Prunes contain less saturated fat.
  • Sunflower oil has a lower glycemic index than prunes.

We used Plums, dried (prunes), uncooked and Oil, sunflower, linoleic, (partially hydrogenated) types in this comparison.

Infographic

Prunes vs Sunflower oil 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.
Prunes
Prunes
9
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 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +∞%
Contains more PotassiumPotassium +∞%
Contains more IronIron +∞%
Contains more CopperCopper +∞%
Contains more ZincZinc +∞%
Contains more PhosphorusPhosphorus +∞%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +∞%
Contains less SodiumSodium -100%

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.
Prunes
Prunes
10
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 2% 13% 8.6% 0% 13% 43% 35% 25% 47% 0% 149% 3% 5.5%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 0% 0% 822% 0% 0% 0% 0% 0% 0% 0% 14% 0% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin KVitamin K +1001.9%
Contains more FolateFolate +∞%
Contains more CholineCholine +∞%
Contains more Vitamin EVitamin E +9453.5%
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Prunes Sunflower oil DV% diff.
Vitamin E 0.43mg 41.08mg 271%
Polyunsaturated fat 0.062g 36.4g 242%
Fats 0.38g 100g 153%
Monounsaturated fat 0.053g 46.2g 115%
Saturated fat 0.088g 13g 59%
Vitamin K 59.5µg 5.4µg 45%
Calories 240kcal 884kcal 32%
Copper 0.281mg 0mg 31%
Fiber 7.1g 0g 28%
Potassium 732mg 0mg 22%
Carbs 63.88g 0g 21%
Vitamin B6 0.205mg 0mg 16%
Fructose 12.45g 16%
Vitamin B2 0.186mg 0mg 14%
Manganese 0.299mg 0mg 13%
Iron 0.93mg 0mg 12%
Vitamin B3 1.882mg 0mg 12%
Phosphorus 69mg 0mg 10%
Magnesium 41mg 0mg 10%
Vitamin B5 0.422mg 0mg 8%
Zinc 0.44mg 0mg 4%
Calcium 43mg 0mg 4%
Vitamin B1 0.051mg 0mg 4%
Protein 2.18g 0g 4%
Vitamin A 39µg 0µg 4%
Starch 5.11g 2%
Choline 10.1mg 2%
Vitamin C 0.6mg 0mg 1%
Selenium 0.3µg 0µg 1%
Folate 4µg 0µg 1%
Net carbs 56.78g 0g N/A
Sugar 38.13g 0g N/A
Sodium 2mg 0mg 0%
Tryptophan 0.025mg 0mg 0%
Threonine 0.049mg 0mg 0%
Isoleucine 0.041mg 0mg 0%
Leucine 0.066mg 0mg 0%
Lysine 0.05mg 0mg 0%
Methionine 0.016mg 0mg 0%
Phenylalanine 0.052mg 0mg 0%
Valine 0.056mg 0mg 0%
Histidine 0.027mg 0mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Prunes
Prunes
4
2% 64% 31% 3%
Protein: 2.18 g
Fats: 0.38 g
Carbs: 63.88 g
Water: 30.92 g
Other: 2.64 g
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 g
Contains more ProteinProtein +∞%
Contains more CarbsCarbs +∞%
Contains more WaterWater +∞%
Contains more OtherOther +∞%
Contains more FatsFats +26215.8%

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
14% 48% 38%
Saturated fat: Sat. Fat 13 g
Monounsaturated fat: Mono. Fat 46.2 g
Polyunsaturated fat: Poly. Fat 36.4 g
Contains less Sat. FatSaturated fat -99.3%
Contains more Mono. FatMonounsaturated fat +87069.8%
Contains more Poly. FatPolyunsaturated fat +58609.7%

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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. Sunflower oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172328/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.