Prunes vs. Flour — In-Depth Nutrition Comparison
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Important differences between prunes and flour
- Prunes have more vitamin K, potassium, and fiber; however, flour is richer in vitamin B1, selenium, iron, folate, vitamin B3, vitamin B2, and manganese.
- Flour's daily need coverage for vitamin B1 is 61% more.
- Prunes contain 198 times more vitamin K than flour. Prunes contain 59.5µg of vitamin K, while flour contains 0.3µg.
- Flour has a higher glycemic index. The glycemic index of flour is 72, while the glycemic index of prunes is 29.
The food varieties used in the comparison are Plums, dried (prunes), uncooked and Wheat flour, white, all-purpose, enriched, bleached.
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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 MagnesiumMagnesium | +86.4% |
| Contains more CalciumCalcium | +186.7% |
| Contains more PotassiumPotassium | +584.1% |
| Contains more CopperCopper | +95.1% |
| Contains more IronIron | +398.9% |
| Contains more ZincZinc | +59.1% |
| Contains more PhosphorusPhosphorus | +56.5% |
| Contains more ManganeseManganese | +128.1% |
| Contains more SeleniumSelenium | +11200% |
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 | +∞% |
| Contains more Vitamin EVitamin E | +616.7% |
| Contains more Vitamin B6Vitamin B6 | +365.9% |
| Contains more Vitamin KVitamin K | +19733.3% |
| Contains more Vitamin B1Vitamin B1 | +1439.2% |
| Contains more Vitamin B2Vitamin B2 | +165.6% |
| Contains more Vitamin B3Vitamin B3 | +213.7% |
| Contains more FolateFolate | +4475% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B1 | 0.051mg | 0.785mg | 61% |
| Selenium | 0.3µg | 33.9µg | 61% |
| Vitamin K | 59.5µg | 0.3µg | 49% |
| Iron | 0.93mg | 4.64mg | 46% |
| Folate | 4µg | 183µg | 45% |
| Vitamin B3 | 1.882mg | 5.904mg | 25% |
| Vitamin B2 | 0.186mg | 0.494mg | 24% |
| Fiber | 7.1g | 2.7g | 18% |
| Potassium | 732mg | 107mg | 18% |
| Manganese | 0.299mg | 0.682mg | 17% |
| Protein | 2.18g | 10.33g | 16% |
| Fructose | 12.45g | 16% | |
| Copper | 0.281mg | 0.144mg | 15% |
| Vitamin B6 | 0.205mg | 0.044mg | 12% |
| Calories | 240kcal | 364kcal | 6% |
| Phosphorus | 69mg | 108mg | 6% |
| Magnesium | 41mg | 22mg | 5% |
| Vitamin A | 39µg | 0µg | 4% |
| Carbs | 63.88g | 76.31g | 4% |
| Calcium | 43mg | 15mg | 3% |
| Starch | 5.11g | 2% | |
| Vitamin E | 0.43mg | 0.06mg | 2% |
| Polyunsaturated fat | 0.062g | 0.413g | 2% |
| Zinc | 0.44mg | 0.7mg | 2% |
| Vitamin C | 0.6mg | 0mg | 1% |
| Fats | 0.38g | 0.98g | 1% |
| Net carbs | 56.78g | 73.61g | N/A |
| Sugar | 38.13g | 0.27g | N/A |
| Sodium | 2mg | 2mg | 0% |
| Vitamin B5 | 0.422mg | 0.438mg | 0% |
| Saturated fat | 0.088g | 0.155g | 0% |
| Choline | 10.1mg | 10.4mg | 0% |
| Monounsaturated fat | 0.053g | 0.087g | 0% |
| Tryptophan | 0.025mg | 0.127mg | 0% |
| Threonine | 0.049mg | 0.281mg | 0% |
| Isoleucine | 0.041mg | 0.357mg | 0% |
| Leucine | 0.066mg | 0.71mg | 0% |
| Lysine | 0.05mg | 0.228mg | 0% |
| Methionine | 0.016mg | 0.183mg | 0% |
| Phenylalanine | 0.052mg | 0.52mg | 0% |
| Valine | 0.056mg | 0.415mg | 0% |
| Histidine | 0.027mg | 0.23mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more WaterWater | +159.4% |
| Contains more OtherOther | +473.9% |
| Contains more ProteinProtein | +373.9% |
| Contains more FatsFats | +157.9% |
| Contains more CarbsCarbs | +19.5% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -43.2% |
| Contains more Mono. FatMonounsaturated fat | +64.2% |
| Contains more Poly. FatPolyunsaturated fat | +566.1% |
