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  6. Prunes vs. Wheat

Prunes vs. Wheat — In-Depth Nutrition Comparison

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What are the differences between Prunes and Wheat ?

  • Wheat is richer than Prunes in Selenium, Manganese, Phosphorus, Zinc, Iron, Vitamin B1, Vitamin B3, Copper, Magnesium, and Vitamin B6.
  • Wheat 's daily need coverage for Selenium is 162% more.

We used Plums, dried (prunes), uncooked and Wheat, durum types in this article.

Infographic

Prunes vs Wheat 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
2
:
7
Wheat
Wheat
Contains more Calcium +26.5%
Contains more Potassium +69.8%
Contains more Iron +278.5%
Contains more Magnesium +251.2%
Contains more Phosphorus +636.2%
Contains more Zinc +845.5%
Contains more Copper +96.8%
Contains more Manganese +907.4%
Contains more Selenium +29700%
Equal in Sodium - 2
Prunes
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 13% 35% 30% 30% 65% 1% 12% 94% 39% 2%
Wheat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 11% 132% 103% 218% 39% 1% 114% 185% 393% 488%
Contains more Calcium +26.5%
Contains more Potassium +69.8%
Contains more Iron +278.5%
Contains more Magnesium +251.2%
Contains more Phosphorus +636.2%
Contains more Zinc +845.5%
Contains more Copper +96.8%
Contains more Manganese +907.4%
Contains more Selenium +29700%
Equal in Sodium - 2

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
:
5
Wheat
Wheat
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +53.7%
Contains more Vitamin B1 +721.6%
Contains more Vitamin B3 +258%
Contains more Vitamin B5 +121.6%
Contains more Vitamin B6 +104.4%
Contains more Folate +975%
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%
Wheat
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 105% 28% 127% 57% 97% 33% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +53.7%
Contains more Vitamin B1 +721.6%
Contains more Vitamin B3 +258%
Contains more Vitamin B5 +121.6%
Contains more Vitamin B6 +104.4%
Contains more Folate +975%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Prunes
Prunes
2
:
3
Wheat
Wheat
Contains more Water +182.6%
Contains more Other +48.3%
Contains more Protein +527.5%
Contains more Fats +550%
Contains more Carbs +11.3%
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
Wheat
14% 2% 71% 11% 2%
Protein: 13.68 g
Fats: 2.47 g
Carbs: 71.13 g
Water: 10.94 g
Other: 1.78 g
Contains more Water +182.6%
Contains more Other +48.3%
Contains more Protein +527.5%
Contains more Fats +550%
Contains more Carbs +11.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Prunes
Prunes
1
:
2
Wheat
Wheat
Contains less Saturated Fat -80.6%
Contains more Monounsaturated Fat +549.1%
Contains more Polyunsaturated fat +1477.4%
Prunes
43% 26% 31%
Saturated Fat: 0.088 g
Monounsaturated Fat: 0.053 g
Polyunsaturated fat: 0.062 g
Wheat
26% 19% 55%
Saturated Fat: 0.454 g
Monounsaturated Fat: 0.344 g
Polyunsaturated fat: 0.978 g
Contains less Saturated Fat -80.6%
Contains more Monounsaturated Fat +549.1%
Contains more Polyunsaturated fat +1477.4%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Prunes Wheat
Lower in Sugar ok
Lower in price ok
Rich in minerals ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in Sodium Equal
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Prunes Wheat Opinion
Net carbs 56.78g 71.13g Wheat
Protein 2.18g 13.68g Wheat
Fats 0.38g 2.47g Wheat
Carbs 63.88g 71.13g Wheat
Calories 240kcal 339kcal Wheat
Starch 5.11g Prunes
Fructose 12.45g Prunes
Sugar 38.13g Wheat
Fiber 7.1g Prunes
Calcium 43mg 34mg Prunes
Iron 0.93mg 3.52mg Wheat
Magnesium 41mg 144mg Wheat
Phosphorus 69mg 508mg Wheat
Potassium 732mg 431mg Prunes
Sodium 2mg 2mg
Zinc 0.44mg 4.16mg Wheat
Copper 0.281mg 0.553mg Wheat
Manganese 0.299mg 3.012mg Wheat
Selenium 0.3µg 89.4µg Wheat
Vitamin A 781IU 0IU Prunes
Vitamin A RAE 39µg 0µg Prunes
Vitamin E 0.43mg Prunes
Vitamin C 0.6mg 0mg Prunes
Vitamin B1 0.051mg 0.419mg Wheat
Vitamin B2 0.186mg 0.121mg Prunes
Vitamin B3 1.882mg 6.738mg Wheat
Vitamin B5 0.422mg 0.935mg Wheat
Vitamin B6 0.205mg 0.419mg Wheat
Folate 4µg 43µg Wheat
Vitamin K 59.5µg Prunes
Tryptophan 0.025mg 0.176mg Wheat
Threonine 0.049mg 0.366mg Wheat
Isoleucine 0.041mg 0.533mg Wheat
Leucine 0.066mg 0.934mg Wheat
Lysine 0.05mg 0.303mg Wheat
Methionine 0.016mg 0.221mg Wheat
Phenylalanine 0.052mg 0.681mg Wheat
Valine 0.056mg 0.594mg Wheat
Histidine 0.027mg 0.322mg Wheat
Saturated Fat 0.088g 0.454g Prunes
Monounsaturated Fat 0.053g 0.344g Wheat
Polyunsaturated fat 0.062g 0.978g Wheat

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Prunes Wheat
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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
37%
Wheat
Minerals Daily Need Coverage Score
32%
Prunes
168%
Wheat

Comparison summary

Which food is lower in Sugar?
Wheat
Wheat is lower in Sugar (difference - 38.13g)
Which food is cheaper?
Wheat
Wheat is cheaper (difference - $1.6)
Which food is richer in minerals?
Wheat
Wheat is relatively richer in minerals
Which food is lower in Saturated Fat?
Prunes
Prunes is lower in Saturated Fat (difference - 0.366g)
Which food is lower in glycemic index?
Prunes
Prunes is lower in glycemic index (difference - 21)
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (2 mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
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.

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. Wheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169721/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.