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Prunes vs. Tomato soup — In-Depth Nutrition Comparison

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Significant differences between prunes and tomato soup

  • The amount of vitamin K, copper, fiber, vitamin B2, potassium, vitamin B6, vitamin A, manganese, vitamin B3, and magnesium in prunes is higher than in tomato soup.
  • Prunes cover your daily vitamin K needs 48% more than tomato soup.
  • Tomato soup has 27 times less vitamin B2 than prunes. Prunes have 0.186mg of vitamin B2, while tomato soup has 0.007mg.

Specific food types used in this comparison are Plums, dried (prunes), uncooked and Soup, tomato, canned, prepared with equal volume water, commercial.

Infographic

Prunes vs Tomato soup 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
9
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 5% 2.4% 24% 11% 9.7% 2.5% 6.4% 24% 8.7% 8.2%
Contains more MagnesiumMagnesium +485.7%
Contains more CalciumCalcium +437.5%
Contains more PotassiumPotassium +166.2%
Contains more IronIron +220.7%
Contains more CopperCopper +869%
Contains more ZincZinc +388.9%
Contains more PhosphorusPhosphorus +360%
Contains less SodiumSodium -98.9%
Contains more ManganeseManganese +346.3%
Contains more SeleniumSelenium +400%

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
10
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 21% 3.3% 3.4% 0% 5% 1.6% 7.9% 0% 9.7% 0% 3.8% 0% 3.4%
Contains more Vitamin AVitamin A +290%
Contains more Vitamin EVitamin E +152.9%
Contains more Vitamin B1Vitamin B1 +155%
Contains more Vitamin B2Vitamin B2 +2557.1%
Contains more Vitamin B3Vitamin B3 +348.1%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +388.1%
Contains more Vitamin KVitamin K +3866.7%
Contains more FolateFolate +∞%
Contains more CholineCholine +60.3%
Contains more Vitamin CVitamin C +950%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Prunes
4
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% 91%
Protein: 0.71 g
Fats: 0.21 g
Carbs: 7.45 g
Water: 90.55 g
Other: 1.08 g
Contains more ProteinProtein +207%
Contains more FatsFats +81%
Contains more CarbsCarbs +757.4%
Contains more OtherOther +144.4%
Contains more WaterWater +192.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Prunes
0
43% 26% 31%
Saturated fat: Sat. Fat 0.088 g
Monounsaturated fat: Mono. Fat 0.053 g
Polyunsaturated fat: Poly. Fat 0.062 g
28% 34% 39%
Saturated fat: Sat. Fat 0.056 g
Monounsaturated fat: Mono. Fat 0.067 g
Polyunsaturated fat: Poly. Fat 0.077 g
Contains less Sat. FatSaturated fat -36.4%
Contains more Mono. FatMonounsaturated fat +26.4%
Contains more Poly. FatPolyunsaturated fat +24.2%

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 soup
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 soup DV% diff.
Vitamin K 59.5µg 1.5µg 48%
Copper 0.281mg 0.029mg 28%
Fiber 7.1g 0.5g 26%
Carbs 63.88g 7.45g 19%
Fructose 12.45g 16%
Vitamin B2 0.186mg 0.007mg 14%
Vitamin B6 0.205mg 0.042mg 13%
Potassium 732mg 275mg 13%
Manganese 0.299mg 0.067mg 10%
Calories 240kcal 32kcal 10%
Vitamin B3 1.882mg 0.42mg 9%
Iron 0.93mg 0.29mg 8%
Magnesium 41mg 7mg 8%
Vitamin B5 0.422mg 8%
Phosphorus 69mg 15mg 8%
Sodium 2mg 186mg 8%
Vitamin C 0.6mg 6.3mg 6%
Calcium 43mg 8mg 4%
Protein 2.18g 0.71g 3%
Vitamin B1 0.051mg 0.02mg 3%
Vitamin A 39µg 10µg 3%
Zinc 0.44mg 0.09mg 3%
Selenium 0.3µg 1.5µg 2%
Starch 5.11g 2%
Vitamin E 0.43mg 0.17mg 2%
Folate 4µg 0µg 1%
Choline 10.1mg 6.3mg 1%
Fats 0.38g 0.21g 0%
Net carbs 56.78g 6.95g N/A
Sugar 38.13g 4.03g N/A
Saturated fat 0.088g 0.056g 0%
Monounsaturated fat 0.053g 0.067g 0%
Polyunsaturated fat 0.062g 0.077g 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?

ok
ok
is better in case of low diet
Prunes Tomato soup
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
26%
Prunes
5%
Tomato soup
Minerals Daily Need Coverage Score
32%
Prunes
10%
Tomato soup

Comparison summary

Which food is lower in Sugar?
Tomato soup
Tomato soup is lower in Sugar (difference - 34.1g)
Which food is lower in Saturated fat?
Tomato soup
Tomato soup is lower in Saturated fat (difference - 0.032g)
Which food is cheaper?
Tomato soup
Tomato soup is cheaper (difference - $2)
Which food contains less Sodium?
Prunes
Prunes contains less Sodium (difference - 184mg)
Which food is lower in glycemic index?
Prunes
Prunes is lower in glycemic index (difference - 9)
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 soup - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171176/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.