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 B6, potassium, vitamin B3, iron, and phosphorus; 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.
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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.
| 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.
| 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
2.18 g
Fats:
0.38 g
Carbs:
63.88 g
Water:
30.92 g
Other:
2.64 g
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
Saturated fat:
Sat. Fat
0.088 g
Monounsaturated fat:
Mono. Fat
0.053 g
Polyunsaturated fat:
Poly. Fat
0.062 g
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
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
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
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in vitamins |
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| Lower in Saturated fat |
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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
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% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
26%
24%
Minerals Daily Need Coverage Score
32%
50%
Comparison summary
Which food is lower in Sugar?
Prunes is lower in Sugar (difference - 22.33g)
Which food contains less Sodium?
Prunes contains less Sodium (difference - 10mg)
Which food is lower in glycemic index?
Prunes is lower in glycemic index (difference - 25)
Which food is cheaper?
Prunes is cheaper (difference - $2)
Which food is richer in vitamins?
Prunes is relatively richer in vitamins
Which food is lower in Saturated fat?
Maple syrup is lower in Saturated fat (difference - 0.081g)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
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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.