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Prunes vs. Maple syrup — In-Depth Nutrition Comparison

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The main differences between prunes and maple syrup

  • Prunes have more vitamin K, copper, fiber, vitamin A, vitamin B6, potassium, vitamin B3, and iron; however, maple syrup has more manganese and vitamin B2.
  • Daily need coverage for manganese for maple syrup is 113% higher.
  • Maple syrup has a higher glycemic index than prunes.

Food types used in this article are Plums, dried (prunes), uncooked and Syrups, maple.

Infographic

Prunes vs Maple syrup infographic
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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
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 15% 31% 19% 4.1% 6% 40% 0.86% 1.6% 379% 3.3%
Contains more MagnesiumMagnesium +95.2%
Contains more PotassiumPotassium +245.3%
Contains more IronIron +745.5%
Contains more CopperCopper +1461.1%
Contains more PhosphorusPhosphorus +3350%
Contains less SodiumSodium -83.3%
Contains more CalciumCalcium +137.2%
Contains more ZincZinc +234.1%
Contains more ManganeseManganese +872.6%
Contains more SeleniumSelenium +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
9
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% 0% 0% 17% 293% 1.5% 2.2% 0.46% 0% 0% 0% 0.87%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B3Vitamin B3 +2223.5%
Contains more Vitamin B5Vitamin B5 +1072.2%
Contains more Vitamin B6Vitamin B6 +10150%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +531.3%
Contains more Vitamin B1Vitamin B1 +29.4%
Contains more Vitamin B2Vitamin B2 +582.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Prunes Maple syrup DV% diff.
Manganese 0.299mg 2.908mg 113%
Vitamin B2 0.186mg 1.27mg 83%
Vitamin K 59.5µg 0µg 50%
Copper 0.281mg 0.018mg 29%
Fiber 7.1g 0g 28%
Vitamin B6 0.205mg 0.002mg 16%
Potassium 732mg 212mg 15%
Fructose 12.45g 0.52g 15%
Vitamin B3 1.882mg 0.081mg 11%
Iron 0.93mg 0.11mg 10%
Phosphorus 69mg 2mg 10%
Zinc 0.44mg 1.47mg 9%
Vitamin B5 0.422mg 0.036mg 8%
Calcium 43mg 102mg 6%
Magnesium 41mg 21mg 5%
Protein 2.18g 0.04g 4%
Vitamin A 39µg 0µg 4%
Vitamin E 0.43mg 0mg 3%
Starch 5.11g 2%
Choline 10.1mg 1.6mg 2%
Folate 4µg 0µg 1%
Calories 240kcal 260kcal 1%
Selenium 0.3µg 0.6µg 1%
Vitamin C 0.6mg 0mg 1%
Vitamin B1 0.051mg 0.066mg 1%
Carbs 63.88g 67.04g 1%
Fats 0.38g 0.06g 0%
Net carbs 56.78g 67.04g N/A
Sugar 38.13g 60.46g N/A
Sodium 2mg 12mg 0%
Saturated fat 0.088g 0.007g 0%
Monounsaturated fat 0.053g 0.011g 0%
Polyunsaturated fat 0.062g 0.017g 0%
Tryptophan 0.025mg 0%
Threonine 0.049mg 0%
Isoleucine 0.041mg 0%
Leucine 0.066mg 0%
Lysine 0.05mg 0%
Methionine 0.016mg 0%
Phenylalanine 0.052mg 0%
Valine 0.056mg 0%
Histidine 0.027mg 0%

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
67% 32%
Protein: 0.04 g
Fats: 0.06 g
Carbs: 67.04 g
Water: 32.39 g
Other: 0.47 g
Contains more ProteinProtein +5350%
Contains more FatsFats +533.3%
Contains more OtherOther +461.7%
~equal in Carbs ~67.04g
~equal in Water ~32.39g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Prunes
2
43% 26% 31%
Saturated fat: Sat. Fat 0.088 g
Monounsaturated fat: Mono. Fat 0.053 g
Polyunsaturated fat: Poly. Fat 0.062 g
20% 31% 49%
Saturated fat: Sat. Fat 0.007 g
Monounsaturated fat: Mono. Fat 0.011 g
Polyunsaturated fat: Poly. Fat 0.017 g
Contains more Mono. FatMonounsaturated fat +381.8%
Contains more Poly. FatPolyunsaturated fat +264.7%
Contains less Sat. FatSaturated fat -92%

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
96% 3%
Starch: 0 g
Sucrose: 58.32 g
Glucose: 1.6 g
Fructose: 0.52 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more StarchStarch +∞%
Contains more GlucoseGlucose +1491.3%
Contains more FructoseFructose +2294.2%
Contains more MaltoseMaltose +∞%
Contains more SucroseSucrose +38780%
~equal in Lactose ~0g
~equal in Galactose ~0g

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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. Maple syrup - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169661/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.