Prunes vs. Khorasan wheat — In-Depth Nutrition Comparison
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How are prunes and khorasan wheat different?
- Prunes are higher in vitamin K; however, khorasan wheat is richer in selenium, manganese, vitamin B1, phosphorus, iron, zinc, vitamin B3, copper, and magnesium.
- Daily need coverage for selenium for khorasan wheat is 148% higher.
- Prunes contain 33 times more vitamin K than khorasan wheat. While prunes contain 59.5µg of vitamin K, khorasan wheat contains only 1.8µg.
- Prunes have a lower glycemic index (29) than khorasan wheat (40).
Plums, dried (prunes), uncooked and Wheat, KAMUT khorasan, uncooked are the varieties used in this article.
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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 CalciumCalcium | +95.5% |
| Contains more PotassiumPotassium | +81.6% |
| Contains less SodiumSodium | -60% |
| Contains more MagnesiumMagnesium | +217.1% |
| Contains more IronIron | +305.4% |
| Contains more CopperCopper | +80.1% |
| Contains more ZincZinc | +736.4% |
| Contains more PhosphorusPhosphorus | +427.5% |
| Contains more ManganeseManganese | +814.7% |
| Contains more SeleniumSelenium | +27066.7% |
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 CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +3800% |
| Contains more Vitamin KVitamin K | +3205.6% |
| Contains more FolateFolate | +∞% |
| Contains more Vitamin EVitamin E | +41.9% |
| Contains more Vitamin B1Vitamin B1 | +1009.8% |
| Contains more Vitamin B3Vitamin B3 | +238.7% |
| Contains more Vitamin B5Vitamin B5 | +124.9% |
| Contains more Vitamin B6Vitamin B6 | +26.3% |
| Contains more CholineCholine | +155.4% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
2.18 g
Fats:
0.38 g
Carbs:
63.88 g
Water:
30.92 g
Other:
2.64 g
Protein:
14.54 g
Fats:
2.13 g
Carbs:
70.58 g
Water:
11.07 g
Other:
1.68 g
| Contains more WaterWater | +179.3% |
| Contains more OtherOther | +57.1% |
| Contains more ProteinProtein | +567% |
| Contains more FatsFats | +460.5% |
| Contains more CarbsCarbs | +10.5% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.088 g
Monounsaturated fat:
Mono. Fat
0.053 g
Polyunsaturated fat:
Poly. Fat
0.062 g
Saturated fat:
Sat. Fat
0.196 g
Monounsaturated fat:
Mono. Fat
0.213 g
Polyunsaturated fat:
Poly. Fat
0.621 g
| Contains less Sat. FatSaturated fat | -55.1% |
| Contains more Mono. FatMonounsaturated fat | +301.9% |
| Contains more Poly. FatPolyunsaturated fat | +901.6% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Starch:
5.11 g
Sucrose:
0.15 g
Glucose:
25.46 g
Fructose:
12.45 g
Lactose:
0 g
Maltose:
0.06 g
Galactose:
0 g
Starch:
52.41 g
Sucrose:
0.55 g
Glucose:
0.62 g
Fructose:
0.11 g
Lactose:
0 g
Maltose:
6.56 g
Galactose:
0 g
| Contains more GlucoseGlucose | +4006.5% |
| Contains more FructoseFructose | +11218.2% |
| Contains more StarchStarch | +925.6% |
| Contains more SucroseSucrose | +266.7% |
| Contains more MaltoseMaltose | +10833.3% |
~equal in
Lactose
~0g
~equal in
Galactose
~0g
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 Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in Sugar |
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| Lower in price |
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| Rich in minerals |
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| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Selenium | 0.3µg | 81.5µg | 148% |
| Manganese | 0.299mg | 2.735mg | 106% |
| Vitamin K | 59.5µg | 1.8µg | 48% |
| Vitamin B1 | 0.051mg | 0.566mg | 43% |
| Phosphorus | 69mg | 364mg | 42% |
| Iron | 0.93mg | 3.77mg | 36% |
| Zinc | 0.44mg | 3.68mg | 29% |
| Vitamin B3 | 1.882mg | 6.375mg | 28% |
| Protein | 2.18g | 14.54g | 25% |
| Copper | 0.281mg | 0.506mg | 25% |
| Magnesium | 41mg | 130mg | 21% |
| Starch | 5.11g | 52.41g | 19% |
| Fiber | 7.1g | 11.1g | 16% |
| Fructose | 12.45g | 0.11g | 15% |
| Vitamin B5 | 0.422mg | 0.949mg | 11% |
| Potassium | 732mg | 403mg | 10% |
| Calories | 240kcal | 337kcal | 5% |
| Vitamin A | 39µg | 1µg | 4% |
| Polyunsaturated fat | 0.062g | 0.621g | 4% |
| Vitamin B6 | 0.205mg | 0.259mg | 4% |
| Fats | 0.38g | 2.13g | 3% |
| Choline | 10.1mg | 25.8mg | 3% |
| Calcium | 43mg | 22mg | 2% |
| Carbs | 63.88g | 70.58g | 2% |
| Vitamin E | 0.43mg | 0.61mg | 1% |
| Vitamin C | 0.6mg | 0mg | 1% |
| Folate | 4µg | 1% | |
| Net carbs | 56.78g | 59.48g | N/A |
| Sugar | 38.13g | 7.84g | N/A |
| Sodium | 2mg | 5mg | 0% |
| Vitamin B2 | 0.186mg | 0.184mg | 0% |
| Trans fat | 0.005g | N/A | |
| Saturated fat | 0.088g | 0.196g | 0% |
| Monounsaturated fat | 0.053g | 0.213g | 0% |
| Tryptophan | 0.025mg | 0.13mg | 0% |
| Threonine | 0.049mg | 0.442mg | 0% |
| Isoleucine | 0.041mg | 0.566mg | 0% |
| Leucine | 0.066mg | 1.112mg | 0% |
| Lysine | 0.05mg | 0.416mg | 0% |
| Methionine | 0.016mg | 0.251mg | 0% |
| Phenylalanine | 0.052mg | 0.772mg | 0% |
| Valine | 0.056mg | 0.687mg | 0% |
| Histidine | 0.027mg | 0.379mg | 0% |
| Omega-3 - ALA | 0.048g | 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%
35%
Minerals Daily Need Coverage Score
32%
150%
Comparison summary
Which food contains less Sodium?
Prunes contains less Sodium (difference - 3mg)
Which food is lower in Saturated fat?
Prunes is lower in Saturated fat (difference - 0.108g)
Which food is lower in glycemic index?
Prunes is lower in glycemic index (difference - 11)
Which food is lower in Sugar?
Khorasan wheat is lower in Sugar (difference - 30.29g)
Which food is cheaper?
Khorasan wheat is cheaper (difference - $2)
Which food is richer in minerals?
Khorasan wheat is relatively richer in minerals
Which food contains less Cholesterol?
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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.