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  6. Prunes vs. Sweet roll

Prunes vs. Sweet roll — In-Depth Nutrition Comparison

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What are the differences between Prunes and Sweet roll?

  • Prunes is higher in Vitamin K, Copper, Fiber, and Potassium, yet Sweet roll is higher in Selenium, Vitamin B1, and Folate.
  • Prunes's daily need coverage for Vitamin K is 46% more.
  • Prunes has 7 times more Potassium than Sweet roll. While Prunes has 732mg of Potassium, Sweet roll has only 111mg.
  • The amount of Saturated Fat in Prunes is lower.

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

Infographic

Prunes vs Sweet roll 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
4
:
6
Sweet roll
Sweet roll
Contains more Magnesium +141.2%
Contains more Potassium +559.5%
Contains less Sodium -99.3%
Contains more Copper +219.3%
Contains more Calcium +67.4%
Contains more Iron +72%
Contains more Phosphorus +10.1%
Contains more Zinc +34.1%
Contains more Selenium +5566.7%
Equal in Manganese - 0.3
Prunes
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 13% 35% 30% 30% 65% 1% 12% 94% 39% 2%
Sweet roll
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 22% 60% 13% 33% 10% 40% 17% 30% 40% 93%
Contains more Magnesium +141.2%
Contains more Potassium +559.5%
Contains less Sodium -99.3%
Contains more Copper +219.3%
Contains more Calcium +67.4%
Contains more Iron +72%
Contains more Phosphorus +10.1%
Contains more Zinc +34.1%
Contains more Selenium +5566.7%
Equal in Manganese - 0.3

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.
Prunes
Prunes
4
:
7
Sweet roll
Sweet roll
Contains more Vitamin A +265%
Contains more Vitamin B6 +91.6%
Contains more Vitamin K +1252.3%
Contains more Vitamin E +362.8%
Contains more Vitamin C +233.3%
Contains more Vitamin B1 +535.3%
Contains more Vitamin B2 +42.5%
Contains more Vitamin B3 +26.7%
Contains more Folate +1700%
Contains more Vitamin B12 +∞%
Equal in Vitamin B5 - 0.406
Prunes
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 47% 9% 0% 2% 13% 43% 36% 26% 48% 3% 0% 149%
Sweet roll
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 13% 40% 0% 7% 81% 62% 45% 25% 25% 54% 18% 11%
Contains more Vitamin A +265%
Contains more Vitamin B6 +91.6%
Contains more Vitamin K +1252.3%
Contains more Vitamin E +362.8%
Contains more Vitamin C +233.3%
Contains more Vitamin B1 +535.3%
Contains more Vitamin B2 +42.5%
Contains more Vitamin B3 +26.7%
Contains more Folate +1700%
Contains more Vitamin B12 +∞%
Equal in Vitamin B5 - 0.406

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Prunes
Prunes
3
:
2
Sweet roll
Sweet roll
Contains more Carbs +25.5%
Contains more Water +24.7%
Contains more Other +55.3%
Contains more Protein +184.4%
Contains more Fats +4215.8%
Prunes
2% 64% 31% 3%
Protein: 2.18 g
Fats: 0.38 g
Carbs: 63.88 g
Water: 30.92 g
Other: 2.64 g
Sweet roll
6% 16% 51% 25% 2%
Protein: 6.2 g
Fats: 16.4 g
Carbs: 50.9 g
Water: 24.8 g
Other: 1.7 g
Contains more Carbs +25.5%
Contains more Water +24.7%
Contains more Other +55.3%
Contains more Protein +184.4%
Contains more Fats +4215.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Prunes
Prunes
1
:
2
Sweet roll
Sweet roll
Contains less Saturated Fat -97.1%
Contains more Monounsaturated Fat +8950.9%
Contains more Polyunsaturated fat +11953.2%
Prunes
43% 26% 31%
Saturated Fat: 0.088 g
Monounsaturated Fat: 0.053 g
Polyunsaturated fat: 0.062 g
Sweet roll
20% 31% 49%
Saturated Fat: 3.079 g
Monounsaturated Fat: 4.797 g
Polyunsaturated fat: 7.473 g
Contains less Saturated Fat -97.1%
Contains more Monounsaturated Fat +8950.9%
Contains more Polyunsaturated fat +11953.2%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Prunes Sweet roll
Lower in Sugar ok
Lower in price ok
Rich in minerals ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Prunes Sweet roll Opinion
Net carbs 56.78g 48.5g Prunes
Protein 2.18g 6.2g Sweet roll
Fats 0.38g 16.4g Sweet roll
Carbs 63.88g 50.9g Prunes
Calories 240kcal 372kcal Sweet roll
Starch 5.11g Prunes
Fructose 12.45g Prunes
Sugar 38.13g 31.73g Sweet roll
Fiber 7.1g 2.4g Prunes
Calcium 43mg 72mg Sweet roll
Iron 0.93mg 1.6mg Sweet roll
Magnesium 41mg 17mg Prunes
Phosphorus 69mg 76mg Sweet roll
Potassium 732mg 111mg Prunes
Sodium 2mg 304mg Prunes
Zinc 0.44mg 0.59mg Sweet roll
Copper 0.281mg 0.088mg Prunes
Manganese 0.299mg 0.3mg Sweet roll
Selenium 0.3µg 17µg Sweet roll
Vitamin A 781IU 214IU Prunes
Vitamin A RAE 39µg 62µg Sweet roll
Vitamin E 0.43mg 1.99mg Sweet roll
Vitamin C 0.6mg 2mg Sweet roll
Vitamin B1 0.051mg 0.324mg Sweet roll
Vitamin B2 0.186mg 0.265mg Sweet roll
Vitamin B3 1.882mg 2.384mg Sweet roll
Vitamin B5 0.422mg 0.406mg Prunes
Vitamin B6 0.205mg 0.107mg Prunes
Folate 4µg 72µg Sweet roll
Vitamin B12 0µg 0.14µg Sweet roll
Vitamin K 59.5µg 4.4µg Prunes
Tryptophan 0.025mg 0.074mg Sweet roll
Threonine 0.049mg 0.211mg Sweet roll
Isoleucine 0.041mg 0.259mg Sweet roll
Leucine 0.066mg 0.458mg Sweet roll
Lysine 0.05mg 0.243mg Sweet roll
Methionine 0.016mg 0.117mg Sweet roll
Phenylalanine 0.052mg 0.3mg Sweet roll
Valine 0.056mg 0.291mg Sweet roll
Histidine 0.027mg 0.145mg Sweet roll
Cholesterol 0mg 66mg Prunes
Saturated Fat 0.088g 3.079g Prunes
Omega-3 - DHA 0g 0.004g Sweet roll
Monounsaturated Fat 0.053g 4.797g Sweet roll
Polyunsaturated fat 0.062g 7.473g Sweet roll

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Prunes Sweet roll
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
31%
Prunes
31%
Sweet roll
Minerals Daily Need Coverage Score
32%
Prunes
35%
Sweet roll

Comparison summary

Which food is lower in Sugar?
Sweet roll
Sweet roll is lower in Sugar (difference - 6.4g)
Which food is cheaper?
Sweet roll
Sweet roll is cheaper (difference - $2)
Which food is richer in minerals?
Sweet roll
Sweet roll is relatively richer in minerals
Which food contains less Sodium?
Prunes
Prunes contains less Sodium (difference - 302mg)
Which food is lower in Cholesterol?
Prunes
Prunes is lower in Cholesterol (difference - 66mg)
Which food is lower in Saturated Fat?
Prunes
Prunes is lower in Saturated Fat (difference - 2.991g)
Which food is lower in glycemic index?
Prunes
Prunes is lower in glycemic index (difference - 11)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Sweet roll - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175034/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.