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% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
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 |
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
