Prunes vs. Wakame — In-Depth Nutrition Comparison
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Significant differences between prunes and wakame
- Prunes have more vitamin K, fiber, potassium, and vitamin B6; however, wakame is richer in folate, manganese, magnesium, iron, and calcium.
- Wakame covers your daily folate needs 48% more than prunes.
- Wakame has 103 times less vitamin B6 than prunes. Prunes have 0.205mg of vitamin B6, while wakame has 0.002mg.
- Prunes contain less sodium.
Specific food types used in this comparison are Plums, dried (prunes), uncooked and Seaweed, wakame, raw.
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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 PotassiumPotassium | +1364% |
| Contains more ZincZinc | +15.8% |
| Contains less SodiumSodium | -99.8% |
| Contains more MagnesiumMagnesium | +161% |
| Contains more CalciumCalcium | +248.8% |
| Contains more IronIron | +134.4% |
| Contains more PhosphorusPhosphorus | +15.9% |
| Contains more ManganeseManganese | +368.2% |
| Contains more SeleniumSelenium | +133.3% |
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 AVitamin A | +116.7% |
| Contains more Vitamin B3Vitamin B3 | +17.6% |
| Contains more Vitamin B6Vitamin B6 | +10150% |
| Contains more Vitamin KVitamin K | +1022.6% |
| Contains more Vitamin CVitamin C | +400% |
| Contains more Vitamin EVitamin E | +132.6% |
| Contains more Vitamin B1Vitamin B1 | +17.6% |
| Contains more Vitamin B2Vitamin B2 | +23.7% |
| Contains more Vitamin B5Vitamin B5 | +65.2% |
| Contains more FolateFolate | +4800% |
| Contains more CholineCholine | +37.6% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more CarbsCarbs | +598.9% |
| Contains more ProteinProtein | +39% |
| Contains more FatsFats | +68.4% |
| Contains more WaterWater | +158.7% |
| Contains more OtherOther | +172.7% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -32.3% |
| Contains more Poly. FatPolyunsaturated fat | +251.6% |
~equal in
Monounsaturated fat
~0.058g
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 Glycemic Index |
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| Lower in price |
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| Rich in minerals |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Folate | 4µg | 196µg | 48% |
| Manganese | 0.299mg | 1.4mg | 48% |
| Vitamin K | 59.5µg | 5.3µg | 45% |
| Sodium | 2mg | 872mg | 38% |
| Fiber | 7.1g | 0.5g | 26% |
| Potassium | 732mg | 50mg | 20% |
| Carbs | 63.88g | 9.14g | 18% |
| Fructose | 12.45g | 16% | |
| Vitamin B6 | 0.205mg | 0.002mg | 16% |
| Magnesium | 41mg | 107mg | 16% |
| Iron | 0.93mg | 2.18mg | 16% |
| Calcium | 43mg | 150mg | 11% |
| Calories | 240kcal | 45kcal | 10% |
| Vitamin B5 | 0.422mg | 0.697mg | 6% |
| Vitamin E | 0.43mg | 1mg | 4% |
| Vitamin C | 0.6mg | 3mg | 3% |
| Vitamin B2 | 0.186mg | 0.23mg | 3% |
| Starch | 5.11g | 2% | |
| Phosphorus | 69mg | 80mg | 2% |
| Vitamin A | 39µg | 18µg | 2% |
| Protein | 2.18g | 3.03g | 2% |
| Vitamin B3 | 1.882mg | 1.6mg | 2% |
| Choline | 10.1mg | 13.9mg | 1% |
| Polyunsaturated fat | 0.062g | 0.218g | 1% |
| Vitamin B1 | 0.051mg | 0.06mg | 1% |
| Selenium | 0.3µg | 0.7µg | 1% |
| Zinc | 0.44mg | 0.38mg | 1% |
| Fats | 0.38g | 0.64g | 0% |
| Net carbs | 56.78g | 8.64g | N/A |
| Sugar | 38.13g | 0.65g | N/A |
| Copper | 0.281mg | 0.284mg | 0% |
| Saturated fat | 0.088g | 0.13g | 0% |
| Monounsaturated fat | 0.053g | 0.058g | 0% |
| Tryptophan | 0.025mg | 0.035mg | 0% |
| Threonine | 0.049mg | 0.165mg | 0% |
| Isoleucine | 0.041mg | 0.087mg | 0% |
| Leucine | 0.066mg | 0.257mg | 0% |
| Lysine | 0.05mg | 0.112mg | 0% |
| Methionine | 0.016mg | 0.063mg | 0% |
| Phenylalanine | 0.052mg | 0.112mg | 0% |
| Valine | 0.056mg | 0.209mg | 0% |
| Histidine | 0.027mg | 0.015mg | 0% |
| Omega-3 - EPA | 0g | 0.186g | N/A |
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%
26%
Minerals Daily Need Coverage Score
32%
65%
Comparison summary
Which food is lower in Sugar?
Wakame is lower in Sugar (difference - 37.48g)
Which food is lower in glycemic index?
Wakame is lower in glycemic index (difference - 29)
Which food is cheaper?
Wakame is cheaper (difference - $2)
Which food is richer in minerals?
Wakame is relatively richer in minerals
Which food contains less Sodium?
Prunes contains less Sodium (difference - 870mg)
Which food is lower in Saturated fat?
Prunes is lower in Saturated fat (difference - 0.042g)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
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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.