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  6. Prunes vs. Watercress

Prunes vs. Watercress — In-Depth Nutrition Comparison

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Important differences between prunes and watercress

  • Prunes have more fiber, copper, potassium, vitamin B3, iron, and vitamin B6; however, watercress is richer in vitamin K, vitamin A, vitamin C, and calcium.
  • Watercress's daily need coverage for vitamin K is 159% more.
  • Prunes contain 14 times more fiber than watercress. Prunes contain 7.1g of fiber, while watercress contains 0.5g.

The food varieties used in the comparison are Plums, dried (prunes), uncooked and Watercress, raw.

Infographic

Prunes vs Watercress 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
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 15% 36% 29% 7.5% 26% 3% 26% 5.3% 32% 4.9%
Contains more MagnesiumMagnesium +95.2%
Contains more PotassiumPotassium +121.8%
Contains more IronIron +365%
Contains more CopperCopper +264.9%
Contains more ZincZinc +300%
Contains more PhosphorusPhosphorus +15%
Contains less SodiumSodium -95.1%
Contains more ManganeseManganese +22.5%
Contains more CalciumCalcium +179.1%
Contains more SeleniumSelenium +200%

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 143% 53% 20% 0% 23% 28% 3.8% 19% 30% 0% 625% 6.8% 4.9%
Contains more Vitamin B2Vitamin B2 +55%
Contains more Vitamin B3Vitamin B3 +841%
Contains more Vitamin B5Vitamin B5 +36.1%
Contains more Vitamin B6Vitamin B6 +58.9%
Contains more CholineCholine +12.2%
Contains more Vitamin CVitamin C +7066.7%
Contains more Vitamin AVitamin A +310.3%
Contains more Vitamin EVitamin E +132.6%
Contains more Vitamin B1Vitamin B1 +76.5%
Contains more Vitamin KVitamin K +320.2%
Contains more FolateFolate +125%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Prunes Watercress DV% diff.
Vitamin K 59.5µg 250µg 159%
Vitamin C 0.6mg 43mg 47%
Fiber 7.1g 0.5g 26%
Copper 0.281mg 0.077mg 23%
Carbs 63.88g 1.29g 21%
Fructose 12.45g 16%
Vitamin A 39µg 160µg 13%
Potassium 732mg 330mg 12%
Vitamin B3 1.882mg 0.2mg 11%
Calories 240kcal 11kcal 11%
Iron 0.93mg 0.2mg 9%
Calcium 43mg 120mg 8%
Vitamin B6 0.205mg 0.129mg 6%
Magnesium 41mg 21mg 5%
Vitamin B2 0.186mg 0.12mg 5%
Vitamin E 0.43mg 1mg 4%
Vitamin B1 0.051mg 0.09mg 3%
Zinc 0.44mg 0.11mg 3%
Starch 5.11g 2%
Sodium 2mg 41mg 2%
Manganese 0.299mg 0.244mg 2%
Vitamin B5 0.422mg 0.31mg 2%
Phosphorus 69mg 60mg 1%
Selenium 0.3µg 0.9µg 1%
Folate 4µg 9µg 1%
Protein 2.18g 2.3g 0%
Fats 0.38g 0.1g 0%
Net carbs 56.78g 0.79g N/A
Sugar 38.13g 0.2g N/A
Choline 10.1mg 9mg 0%
Saturated fat 0.088g 0.027g 0%
Monounsaturated fat 0.053g 0.008g 0%
Polyunsaturated fat 0.062g 0.035g 0%
Tryptophan 0.025mg 0.03mg 0%
Threonine 0.049mg 0.133mg 0%
Isoleucine 0.041mg 0.093mg 0%
Leucine 0.066mg 0.166mg 0%
Lysine 0.05mg 0.134mg 0%
Methionine 0.016mg 0.02mg 0%
Phenylalanine 0.052mg 0.114mg 0%
Valine 0.056mg 0.137mg 0%
Histidine 0.027mg 0.04mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Prunes
Prunes
3
2% 64% 31% 3%
Protein: 2.18 g
Fats: 0.38 g
Carbs: 63.88 g
Water: 30.92 g
Other: 2.64 g
2% 95%
Protein: 2.3 g
Fats: 0.1 g
Carbs: 1.29 g
Water: 95.11 g
Other: 1.2 g
Contains more FatsFats +280%
Contains more CarbsCarbs +4851.9%
Contains more OtherOther +120%
Contains more WaterWater +207.6%
~equal in Protein ~2.3g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Prunes
Prunes
2
43% 26% 31%
Saturated fat: Sat. Fat 0.088 g
Monounsaturated fat: Mono. Fat 0.053 g
Polyunsaturated fat: Poly. Fat 0.062 g
39% 11% 50%
Saturated fat: Sat. Fat 0.027 g
Monounsaturated fat: Mono. Fat 0.008 g
Polyunsaturated fat: Poly. Fat 0.035 g
Contains more Mono. FatMonounsaturated fat +562.5%
Contains more Poly. FatPolyunsaturated fat +77.1%
Contains less Sat. FatSaturated fat -69.3%

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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
  2. Watercress - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170068/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.