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  6. Prunes vs. Tomato sauce

Prunes vs. Tomato sauce — In-Depth Nutrition Comparison

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How are Prunes and Tomato sauce different?

  • Prunes is richer in Vitamin K, Fiber, Copper, Potassium, Vitamin B2, Vitamin B6, Manganese, and Magnesium, while Tomato sauce is higher in Vitamin C, and Vitamin E .
  • Prunes covers your daily need of Vitamin K 47% more than Tomato sauce.
  • Prunes contains 5 times more Fiber than Tomato sauce. Prunes contains 7.1g of Fiber, while Tomato sauce contains 1.5g.

Plums, dried (prunes), uncooked and Tomato sauce, canned, no salt added types were used in this article.

Infographic

Prunes vs Tomato sauce 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
8
:
2
Tomato sauce
Tomato sauce
Contains more Calcium +207.1%
Contains more Magnesium +173.3%
Contains more Phosphorus +155.6%
Contains more Potassium +146.5%
Contains less Sodium -81.8%
Contains more Zinc +100%
Contains more Copper +144.3%
Contains more Manganese +164.6%
Contains more Selenium +100%
Equal in Iron - 0.96
Prunes
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 13% 35% 30% 30% 65% 1% 12% 94% 39% 2%
Tomato sauce
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 36% 11% 12% 27% 2% 6% 39% 15% 4%
Contains more Calcium +207.1%
Contains more Magnesium +173.3%
Contains more Phosphorus +155.6%
Contains more Potassium +146.5%
Contains less Sodium -81.8%
Contains more Zinc +100%
Contains more Copper +144.3%
Contains more Manganese +164.6%
Contains more Selenium +100%
Equal in Iron - 0.96

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
7
:
3
Tomato sauce
Tomato sauce
Contains more Vitamin A +79.5%
Contains more Vitamin B1 +112.5%
Contains more Vitamin B2 +186.2%
Contains more Vitamin B3 +89.9%
Contains more Vitamin B5 +36.6%
Contains more Vitamin B6 +109.2%
Contains more Vitamin K +2025%
Contains more Vitamin E +234.9%
Contains more Vitamin C +1066.7%
Contains more Folate +125%
Prunes
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 47% 9% 0% 2% 13% 43% 36% 26% 48% 3% 0% 149%
Tomato sauce
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 27% 29% 0% 24% 6% 15% 19% 19% 23% 7% 0% 7%
Contains more Vitamin A +79.5%
Contains more Vitamin B1 +112.5%
Contains more Vitamin B2 +186.2%
Contains more Vitamin B3 +89.9%
Contains more Vitamin B5 +36.6%
Contains more Vitamin B6 +109.2%
Contains more Vitamin K +2025%
Contains more Vitamin E +234.9%
Contains more Vitamin C +1066.7%
Contains more Folate +125%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Prunes
Prunes
4
:
1
Tomato sauce
Tomato sauce
Contains more Protein +81.7%
Contains more Fats +26.7%
Contains more Carbs +1103%
Contains more Other +38.2%
Contains more Water +195.2%
Prunes
2% 64% 31% 3%
Protein: 2.18 g
Fats: 0.38 g
Carbs: 63.88 g
Water: 30.92 g
Other: 2.64 g
Tomato sauce
5% 91% 2%
Protein: 1.2 g
Fats: 0.3 g
Carbs: 5.31 g
Water: 91.28 g
Other: 1.91 g
Contains more Protein +81.7%
Contains more Fats +26.7%
Contains more Carbs +1103%
Contains more Other +38.2%
Contains more Water +195.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Prunes
Prunes
1
:
2
Tomato sauce
Tomato sauce
Contains more Monounsaturated Fat +20.5%
Contains less Saturated Fat -53.4%
Contains more Polyunsaturated fat +95.2%
Prunes
43% 26% 31%
Saturated Fat: 0.088 g
Monounsaturated Fat: 0.053 g
Polyunsaturated fat: 0.062 g
Tomato sauce
20% 21% 59%
Saturated Fat: 0.041 g
Monounsaturated Fat: 0.044 g
Polyunsaturated fat: 0.121 g
Contains more Monounsaturated Fat +20.5%
Contains less Saturated Fat -53.4%
Contains more Polyunsaturated fat +95.2%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Prunes
Prunes
5
:
0
Tomato sauce
Tomato sauce
Contains more Starch +∞%
Contains more Sucrose +114.3%
Contains more Glucose +1298.9%
Contains more Fructose +645.5%
Contains more Maltose +∞%
Prunes
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
Tomato sauce
2% 51% 47%
Starch: 0 g
Sucrose: 0.07 g
Glucose: 1.82 g
Fructose: 1.67 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more Starch +∞%
Contains more Sucrose +114.3%
Contains more Glucose +1298.9%
Contains more Fructose +645.5%
Contains more Maltose +∞%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Prunes Tomato sauce
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
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Prunes Tomato sauce Opinion
Net carbs 56.78g 3.81g Prunes
Protein 2.18g 1.2g Prunes
Fats 0.38g 0.3g Prunes
Carbs 63.88g 5.31g Prunes
Calories 240kcal 24kcal Prunes
Starch 5.11g Prunes
Fructose 12.45g 1.67g Prunes
Sugar 38.13g 3.56g Tomato sauce
Fiber 7.1g 1.5g Prunes
Calcium 43mg 14mg Prunes
Iron 0.93mg 0.96mg Tomato sauce
Magnesium 41mg 15mg Prunes
Phosphorus 69mg 27mg Prunes
Potassium 732mg 297mg Prunes
Sodium 2mg 11mg Prunes
Zinc 0.44mg 0.22mg Prunes
Copper 0.281mg 0.115mg Prunes
Manganese 0.299mg 0.113mg Prunes
Selenium 0.3µg 0.6µg Tomato sauce
Vitamin A 781IU 435IU Prunes
Vitamin A RAE 39µg 22µg Prunes
Vitamin E 0.43mg 1.44mg Tomato sauce
Vitamin C 0.6mg 7mg Tomato sauce
Vitamin B1 0.051mg 0.024mg Prunes
Vitamin B2 0.186mg 0.065mg Prunes
Vitamin B3 1.882mg 0.991mg Prunes
Vitamin B5 0.422mg 0.309mg Prunes
Vitamin B6 0.205mg 0.098mg Prunes
Folate 4µg 9µg Tomato sauce
Vitamin K 59.5µg 2.8µg Prunes
Tryptophan 0.025mg 0.009mg Prunes
Threonine 0.049mg 0.037mg Prunes
Isoleucine 0.041mg 0.025mg Prunes
Leucine 0.066mg 0.034mg Prunes
Lysine 0.05mg 0.037mg Prunes
Methionine 0.016mg 0.008mg Prunes
Phenylalanine 0.052mg 0.036mg Prunes
Valine 0.056mg 0.025mg Prunes
Histidine 0.027mg 0.02mg Prunes
Saturated Fat 0.088g 0.041g Tomato sauce
Monounsaturated Fat 0.053g 0.044g Prunes
Polyunsaturated fat 0.062g 0.121g Tomato sauce

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Prunes Tomato sauce
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
31%
Prunes
14%
Tomato sauce
Minerals Daily Need Coverage Score
32%
Prunes
15%
Tomato sauce

Comparison summary

Which food is lower in Sugar?
Tomato sauce
Tomato sauce is lower in Sugar (difference - 34.57g)
Which food is lower in Saturated Fat?
Tomato sauce
Tomato sauce is lower in Saturated Fat (difference - 0.047g)
Which food is cheaper?
Tomato sauce
Tomato sauce is cheaper (difference - $2)
Which food contains less Sodium?
Prunes
Prunes contains less Sodium (difference - 9mg)
Which food is lower in glycemic index?
Prunes
Prunes is lower in glycemic index (difference - 2)
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
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Tomato sauce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169074/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.