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Prunes vs. Sugar substitute — In-Depth Nutrition Comparison

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Significant differences between Prunes and Sugar substitute

  • Prunes have more Copper, Fiber, Potassium, Vitamin B6, Vitamin B2, Manganese, Iron, and Phosphorus, however, Sugar substitute is richer in Calcium.
  • Sugar substitute covers your daily Calcium needs 84% more than Prunes.
  • Sugar substitute has 40 times less Copper than Prunes. Prunes have 0.281mg of Copper, while Sugar substitute has 0.007mg.
  • Prunes contain less Sodium.

Specific food types used in this comparison are Plums, dried (prunes), uncooked and Sweeteners, sugar substitute, granulated, brown.

Infographic

Prunes vs Sugar substitute 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
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 4.3% 264% 3.4% 6% 2.3% 1.1% 3.4% 75% 2.9% 0%
Contains more MagnesiumMagnesium +583.3%
Contains more PotassiumPotassium +1776.9%
Contains more IronIron +481.3%
Contains more CopperCopper +3914.3%
Contains more ZincZinc +1000%
Contains more PhosphorusPhosphorus +762.5%
Contains less SodiumSodium -99.7%
Contains more ManganeseManganese +1259.1%
Contains more SeleniumSelenium +∞%
Contains more CalciumCalcium +1944.2%

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
11
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% 47% 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% 0% 0% 3.8% 3.5% 0% 4.8% 3.5% 0% 0% 0% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +240%
Contains more Vitamin B2Vitamin B2 +1140%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +427.5%
Contains more Vitamin B6Vitamin B6 +1266.7%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +∞%
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Prunes
3
2% 64% 31% 3%
Protein: 2.18 g
Fats: 0.38 g
Carbs: 63.88 g
Water: 30.92 g
Other: 2.64 g
2% 85% 9% 4%
Protein: 2.06 g
Fats: 0 g
Carbs: 84.77 g
Water: 9.14 g
Other: 4.03 g
Contains more FatsFats +∞%
Contains more WaterWater +238.3%
Contains more CarbsCarbs +32.7%
Contains more OtherOther +52.7%
~equal in Protein ~2.06g

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Prunes
4
12% 59% 29%
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
47% 14% 39%
Starch: 3.52 g
Sucrose: 0 g
Glucose: 1.09 g
Fructose: 0 g
Lactose: 0 g
Maltose: 2.94 g
Galactose: 0 g
Contains more StarchStarch +45.2%
Contains more SucroseSucrose +∞%
Contains more GlucoseGlucose +2235.8%
Contains more FructoseFructose +∞%
Contains more MaltoseMaltose +4800%
~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.
Prunes Sugar substitute
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok

All nutrients comparison - raw data values

Nutrient Prunes Sugar substitute Opinion
Calories 240kcal 347kcal Sugar substitute
Protein 2.18g 2.06g Prunes
Fats 0.38g 0g Prunes
Vitamin C 0.6mg Prunes
Net carbs 56.78g 84.17g Sugar substitute
Carbs 63.88g 84.77g Sugar substitute
Magnesium 41mg 6mg Prunes
Calcium 43mg 879mg Sugar substitute
Potassium 732mg 39mg Prunes
Iron 0.93mg 0.16mg Prunes
Sugar 38.13g 4.03g Sugar substitute
Fiber 7.1g 0.6g Prunes
Copper 0.281mg 0.007mg Prunes
Zinc 0.44mg 0.04mg Prunes
Starch 5.11g 3.52g Prunes
Phosphorus 69mg 8mg Prunes
Sodium 2mg 572mg Prunes
Vitamin A 781IU Prunes
Vitamin A 39µg Prunes
Vitamin E 0.43mg Prunes
Manganese 0.299mg 0.022mg Prunes
Selenium 0.3µg Prunes
Vitamin B1 0.051mg 0.015mg Prunes
Vitamin B2 0.186mg 0.015mg Prunes
Vitamin B3 1.882mg Prunes
Vitamin B5 0.422mg 0.08mg Prunes
Vitamin B6 0.205mg 0.015mg Prunes
Vitamin K 59.5µg Prunes
Folate 4µg Prunes
Choline 10.1mg Prunes
Saturated Fat 0.088g Sugar substitute
Monounsaturated Fat 0.053g Prunes
Polyunsaturated fat 0.062g Prunes
Tryptophan 0.025mg Prunes
Threonine 0.049mg Prunes
Isoleucine 0.041mg Prunes
Leucine 0.066mg Prunes
Lysine 0.05mg Prunes
Methionine 0.016mg Prunes
Phenylalanine 0.052mg Prunes
Valine 0.056mg Prunes
Histidine 0.027mg Prunes
Fructose 12.45g 0g Prunes

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Prunes Sugar substitute
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
29%
Prunes
1%
Sugar substitute
Minerals Daily Need Coverage Score
32%
Prunes
36%
Sugar substitute

Comparison summary

Which food is lower in Cholesterol?
Sugar substitute
Sugar substitute is lower in Cholesterol (difference - 0mg)
Which food is lower in Sugar?
Sugar substitute
Sugar substitute is lower in Sugar (difference - 34.1g)
Which food is lower in Saturated Fat?
Sugar substitute
Sugar substitute is lower in Saturated Fat (difference - 0.088g)
Which food is cheaper?
Sugar substitute
Sugar substitute is cheaper (difference - $2)
Which food contains less Sodium?
Prunes
Prunes contains less Sodium (difference - 570mg)
Which food is lower in glycemic index?
Prunes
Prunes is lower in glycemic index (difference - 11)
Which food is richer in minerals?
Prunes
Prunes is relatively richer in minerals
Which food is richer in vitamins?
Prunes
Prunes is relatively richer in vitamins

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. Sugar substitute - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170675/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.