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  6. Prunes vs. Taco salad

Prunes vs. Taco salad — In-Depth Nutrition Comparison

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The main differences between prunes and taco salad

  • Prunes have more copper, potassium, vitamin A, and vitamin B6; however, taco salad has more vitamin B12, folate, and zinc.
  • Daily need coverage for copper for prunes is 19% higher.
  • Taco salad has 3 times less potassium than prunes. Prunes have 732mg of potassium, while taco salad has 210mg.
  • Prunes are lower in saturated fat.

Food types used in this article are Plums, dried (prunes), uncooked and Fast foods, taco salad.

Infographic

Prunes vs Taco salad 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
5
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 19% 29% 19% 43% 38% 37% 31% 50% 22% 12%
Contains more MagnesiumMagnesium +57.7%
Contains more PotassiumPotassium +248.6%
Contains more CopperCopper +148.7%
Contains less SodiumSodium -99.5%
Contains more ManganeseManganese +79%
Contains more CalciumCalcium +125.6%
Contains more IronIron +23.7%
Contains more ZincZinc +209.1%
Contains more SeleniumSelenium +633.3%
~equal in Phosphorus ~72mg

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
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 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 6% 0% 0% 0% 13% 42% 23% 41% 25% 40% 0% 32% 13%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B3Vitamin B3 +51.8%
Contains more Vitamin B6Vitamin B6 +86.4%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin CVitamin C +200%
Contains more Vitamin B5Vitamin B5 +61.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +950%
Contains more CholineCholine +130.7%
~equal in Vitamin D ~µg
~equal in Vitamin B1 ~0.05mg
~equal in Vitamin B2 ~0.18mg

All nutrients comparison - raw data values

Nutrient Prunes Taco salad DV% diff.
Vitamin K 59.5µg 50%
Fiber 7.1g 28%
Copper 0.281mg 0.113mg 19%
Sodium 2mg 385mg 17%
Carbs 63.88g 11.91g 17%
Fructose 12.45g 16%
Potassium 732mg 210mg 15%
Saturated fat 0.088g 3.446g 15%
Vitamin B12 0µg 0.32µg 13%
Fats 0.38g 7.46g 11%
Folate 4µg 42µg 10%
Protein 2.18g 6.68g 9%
Zinc 0.44mg 1.36mg 8%
Cholesterol 0mg 22mg 7%
Vitamin B6 0.205mg 0.11mg 7%
Manganese 0.299mg 0.167mg 6%
Monounsaturated fat 0.053g 2.606g 6%
Polyunsaturated fat 0.062g 0.883g 5%
Vitamin B5 0.422mg 0.68mg 5%
Calories 240kcal 141kcal 5%
Calcium 43mg 97mg 5%
Vitamin A 39µg 4%
Vitamin B3 1.882mg 1.24mg 4%
Magnesium 41mg 26mg 4%
Vitamin E 0.43mg 3%
Selenium 0.3µg 2.2µg 3%
Iron 0.93mg 1.15mg 3%
Choline 10.1mg 23.3mg 2%
Starch 5.11g 2%
Vitamin C 0.6mg 1.8mg 1%
Net carbs 56.78g 11.91g N/A
Sugar 38.13g N/A
Phosphorus 69mg 72mg 0%
Vitamin B1 0.051mg 0.05mg 0%
Vitamin B2 0.186mg 0.18mg 0%
Tryptophan 0.025mg 0.075mg 0%
Threonine 0.049mg 0.254mg 0%
Isoleucine 0.041mg 0.311mg 0%
Leucine 0.066mg 0.549mg 0%
Lysine 0.05mg 0.486mg 0%
Methionine 0.016mg 0.145mg 0%
Phenylalanine 0.052mg 0.277mg 0%
Valine 0.056mg 0.343mg 0%
Histidine 0.027mg 0.201mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Prunes
Prunes
2
2% 64% 31% 3%
Protein: 2.18 g
Fats: 0.38 g
Carbs: 63.88 g
Water: 30.92 g
Other: 2.64 g
7% 7% 12% 72%
Protein: 6.68 g
Fats: 7.46 g
Carbs: 11.91 g
Water: 72.35 g
Other: 1.6 g
Contains more CarbsCarbs +436.4%
Contains more OtherOther +65%
Contains more ProteinProtein +206.4%
Contains more FatsFats +1863.2%
Contains more WaterWater +134%

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
50% 38% 13%
Saturated fat: Sat. Fat 3.446 g
Monounsaturated fat: Mono. Fat 2.606 g
Polyunsaturated fat: Poly. Fat 0.883 g
Contains less Sat. FatSaturated fat -97.4%
Contains more Mono. FatMonounsaturated fat +4817%
Contains more Poly. FatPolyunsaturated fat +1324.2%

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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

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.