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  6. Prunes vs. Swiss cheese

Prunes vs. Swiss cheese — In-Depth Nutrition Comparison

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Differences between prunes and Swiss cheese

  • Prunes are higher in vitamin K, fiber, and copper; however, Swiss cheese is richer in vitamin B12, calcium, phosphorus, selenium, and zinc.
  • Swiss cheese's daily need coverage for vitamin B12 is 128% higher.
  • Prunes have less saturated fat.

The food types used in this comparison are Plums, dried (prunes), uncooked and Cheese, swiss.

Infographic

Prunes vs Swiss cheese 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
6
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 24% 267% 6.4% 4.9% 16% 119% 246% 24% 3.4% 164%
Contains more MagnesiumMagnesium +24.2%
Contains more PotassiumPotassium +916.7%
Contains more IronIron +615.4%
Contains more CopperCopper +497.9%
Contains less SodiumSodium -98.9%
Contains more ManganeseManganese +1050%
Contains more CalciumCalcium +1969.8%
Contains more ZincZinc +893.2%
Contains more PhosphorusPhosphorus +731.9%
Contains more SeleniumSelenium +9900%

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
6
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% 96% 12% 0% 2.8% 70% 1.2% 21% 16% 383% 3.5% 7.5% 8.5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +363.6%
Contains more Vitamin B3Vitamin B3 +2840.6%
Contains more Vitamin B5Vitamin B5 +19.5%
Contains more Vitamin B6Vitamin B6 +188.7%
Contains more Vitamin KVitamin K +4150%
Contains more Vitamin AVitamin A +638.5%
Contains more Vitamin EVitamin E +39.5%
Contains more Vitamin B2Vitamin B2 +62.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +150%
Contains more CholineCholine +53.5%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Prunes Swiss cheese DV% diff.
Vitamin B12 0µg 3.06µg 128%
Calcium 43mg 890mg 85%
Saturated fat 0.088g 18.227g 82%
Phosphorus 69mg 574mg 72%
Selenium 0.3µg 30µg 54%
Protein 2.18g 26.96g 50%
Vitamin K 59.5µg 1.4µg 48%
Fats 0.38g 30.99g 47%
Zinc 0.44mg 4.37mg 36%
Cholesterol 0mg 93mg 31%
Vitamin A 39µg 288µg 28%
Fiber 7.1g 0g 28%
Copper 0.281mg 0.047mg 26%
Carbs 63.88g 1.44g 21%
Monounsaturated fat 0.053g 8.046g 20%
Potassium 732mg 72mg 19%
Fructose 12.45g 0g 16%
Manganese 0.299mg 0.026mg 12%
Vitamin B3 1.882mg 0.064mg 11%
Iron 0.93mg 0.13mg 10%
Vitamin B6 0.205mg 0.071mg 10%
Vitamin B2 0.186mg 0.302mg 9%
Polyunsaturated fat 0.062g 1.341g 9%
Calories 240kcal 393kcal 8%
Sodium 2mg 187mg 8%
Vitamin B1 0.051mg 0.011mg 3%
Starch 5.11g 2%
Folate 4µg 10µg 2%
Magnesium 41mg 33mg 2%
Vitamin C 0.6mg 0mg 1%
Vitamin E 0.43mg 0.6mg 1%
Choline 10.1mg 15.5mg 1%
Vitamin B5 0.422mg 0.353mg 1%
Net carbs 56.78g 1.44g N/A
Sugar 38.13g 0g N/A
Trans fat 0.987g N/A
Tryptophan 0.025mg 0.401mg 0%
Threonine 0.049mg 1.038mg 0%
Isoleucine 0.041mg 1.537mg 0%
Leucine 0.066mg 2.959mg 0%
Lysine 0.05mg 2.585mg 0%
Methionine 0.016mg 0.784mg 0%
Phenylalanine 0.052mg 1.662mg 0%
Valine 0.056mg 2.139mg 0%
Histidine 0.027mg 1.065mg 0%
Omega-3 - ALA 0.125g N/A
Omega-3 - DPA 0g 0.018g N/A
Omega-3 - Eicosatrienoic acid 0.003g N/A
Omega-6 - Gamma-linoleic acid 0g 0.002g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.032g N/A
Omega-6 - Eicosadienoic acid 0g 0.007g N/A
Omega-6 - Linoleic acid 0.734g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Prunes
Prunes
1
2% 64% 31% 3%
Protein: 2.18 g
Fats: 0.38 g
Carbs: 63.88 g
Water: 30.92 g
Other: 2.64 g
27% 31% 38% 3%
Protein: 26.96 g
Fats: 30.99 g
Carbs: 1.44 g
Water: 37.63 g
Other: 2.98 g
Contains more CarbsCarbs +4336.1%
Contains more ProteinProtein +1136.7%
Contains more FatsFats +8055.3%
Contains more WaterWater +21.7%
Contains more OtherOther +12.9%

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
66% 29% 5%
Saturated fat: Sat. Fat 18.227 g
Monounsaturated fat: Mono. Fat 8.046 g
Polyunsaturated fat: Poly. Fat 1.341 g
Contains less Sat. FatSaturated fat -99.5%
Contains more Mono. FatMonounsaturated fat +15081.1%
Contains more Poly. FatPolyunsaturated fat +2062.9%

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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. Swiss cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171251/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.