Prunes vs. Sweet roll — In-Depth Nutrition Comparison

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What are the differences between prunes and sweet roll?

Prunes are higher in vitamin K, copper, fiber, and potassium, yet sweet roll is higher in selenium, vitamin B1, and folate.
Prunes' daily need coverage for vitamin K is 46% more.
Prunes have 7 times more potassium than sweet roll. While prunes have 732mg of potassium, sweet roll has only 111mg.
The amount of saturated fat in prunes is lower.
The glycemic index of prunes is lower.

We used Plums, dried (prunes), uncooked and Sweet rolls, cinnamon, commercially prepared with raisins types 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.

Prunes

Sweet roll

Contains more MagnesiumMagnesium	+141.2%
Contains more PotassiumPotassium	+559.5%
Contains more CopperCopper	+219.3%
Contains less SodiumSodium	-99.3%

Contains more CalciumCalcium	+67.4%
Contains more IronIron	+72%
Contains more ZincZinc	+34.1%
Contains more PhosphorusPhosphorus	+10.1%
Contains more SeleniumSelenium	+5566.7%

~equal in Manganese ~0.3mg

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

Sweet roll

Contains more Vitamin B6Vitamin B6	+91.6%
Contains more Vitamin KVitamin K	+1252.3%

Contains more Vitamin CVitamin C	+233.3%
Contains more Vitamin AVitamin A	+59%
Contains more Vitamin EVitamin E	+362.8%
Contains more Vitamin B1Vitamin B1	+535.3%
Contains more Vitamin B2Vitamin B2	+42.5%
Contains more Vitamin B3Vitamin B3	+26.7%
Contains more Vitamin B12Vitamin B12	+∞%
Contains more FolateFolate	+1700%
Contains more CholineCholine	+308.9%

~equal in Vitamin D ~0µg

~equal in Vitamin B5 ~0.406mg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Polyunsaturated fat	0.062g	7.473g	49%
Vitamin K	59.5µg	4.4µg	46%
Selenium	0.3µg	17µg	30%
Fats	0.38g	16.4g	25%
Vitamin B1	0.051mg	0.324mg	23%
Cholesterol	0mg	66mg	22%
Copper	0.281mg	0.088mg	21%
Fiber	7.1g	2.4g	19%
Potassium	732mg	111mg	18%
Folate	4µg	72µg	17%
Fructose	12.45g		16%
Saturated fat	0.088g	3.079g	14%
Sodium	2mg	304mg	13%
Monounsaturated fat	0.053g	4.797g	12%
Vitamin E	0.43mg	1.99mg	10%
Iron	0.93mg	1.6mg	8%
Vitamin B6	0.205mg	0.107mg	8%
Protein	2.18g	6.2g	8%
Calories	240kcal	372kcal	7%
Vitamin B12	0µg	0.14µg	6%
Magnesium	41mg	17mg	6%
Choline	10.1mg	41.3mg	6%
Vitamin B2	0.186mg	0.265mg	6%
Carbs	63.88g	50.9g	4%
Calcium	43mg	72mg	3%
Vitamin A	39µg	62µg	3%
Vitamin B3	1.882mg	2.384mg	3%
Vitamin C	0.6mg	2mg	2%
Starch	5.11g		2%
Zinc	0.44mg	0.59mg	1%
Phosphorus	69mg	76mg	1%
Net carbs	56.78g	48.5g	N/A
Sugar	38.13g	31.73g	N/A
Manganese	0.299mg	0.3mg	0%
Vitamin B5	0.422mg	0.406mg	0%
Tryptophan	0.025mg	0.074mg	0%
Threonine	0.049mg	0.211mg	0%
Isoleucine	0.041mg	0.259mg	0%
Leucine	0.066mg	0.458mg	0%
Lysine	0.05mg	0.243mg	0%
Methionine	0.016mg	0.117mg	0%
Phenylalanine	0.052mg	0.3mg	0%
Valine	0.056mg	0.291mg	0%
Histidine	0.027mg	0.145mg	0%
Omega-3 - DHA	0g	0.004g	N/A