Prunes vs. White bread — In-Depth Nutrition Comparison
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Significant differences between prunes and white bread
- Prunes have more vitamin K, copper, potassium, and fiber; however, white bread is richer in vitamin B1, selenium, iron, folate, and vitamin B3.
- Prunes cover your daily vitamin K needs 49% more than white bread.
- White bread has 6 times less potassium than prunes. Prunes have 732mg of potassium, while white bread has 126mg.
- Prunes contain less sodium.
- White bread has a higher glycemic index. The glycemic index of white bread is 73, while the glycemic index of prunes is 29.
Specific food types used in this comparison are Plums, dried (prunes), uncooked and Bread, white, commercially prepared (includes soft bread crumbs).
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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 | +78.3% |
| Contains more PotassiumPotassium | +481% |
| Contains more CopperCopper | +178.2% |
| Contains less SodiumSodium | -99.6% |
| Contains more CalciumCalcium | +234.9% |
| Contains more IronIron | +288.2% |
| Contains more ZincZinc | +68.2% |
| Contains more PhosphorusPhosphorus | +42% |
| Contains more ManganeseManganese | +79.3% |
| Contains more SeleniumSelenium | +7233.3% |
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 CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +95.5% |
| Contains more Vitamin B6Vitamin B6 | +135.6% |
| Contains more Vitamin KVitamin K | +29650% |
| Contains more Vitamin B1Vitamin B1 | +945.1% |
| Contains more Vitamin B2Vitamin B2 | +30.6% |
| Contains more Vitamin B3Vitamin B3 | +154% |
| Contains more Vitamin B5Vitamin B5 | +27% |
| Contains more FolateFolate | +2675% |
| Contains more CholineCholine | +44.6% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 59.5µg | 0.2µg | 49% |
| Vitamin B1 | 0.051mg | 0.533mg | 40% |
| Selenium | 0.3µg | 22µg | 39% |
| Iron | 0.93mg | 3.61mg | 34% |
| Folate | 4µg | 111µg | 27% |
| Sodium | 2mg | 490mg | 21% |
| Copper | 0.281mg | 0.101mg | 20% |
| Fiber | 7.1g | 2.7g | 18% |
| Vitamin B3 | 1.882mg | 4.78mg | 18% |
| Potassium | 732mg | 126mg | 18% |
| Fructose | 12.45g | 2.43g | 13% |
| Protein | 2.18g | 8.85g | 13% |
| Starch | 5.11g | 37.17g | 13% |
| Manganese | 0.299mg | 0.536mg | 10% |
| Polyunsaturated fat | 0.062g | 1.602g | 10% |
| Calcium | 43mg | 144mg | 10% |
| Vitamin B6 | 0.205mg | 0.087mg | 9% |
| Carbs | 63.88g | 49.42g | 5% |
| Fats | 0.38g | 3.33g | 5% |
| Phosphorus | 69mg | 98mg | 4% |
| Vitamin A | 39µg | 0µg | 4% |
| Magnesium | 41mg | 23mg | 4% |
| Vitamin B2 | 0.186mg | 0.243mg | 4% |
| Zinc | 0.44mg | 0.74mg | 3% |
| Saturated fat | 0.088g | 0.698g | 3% |
| Vitamin B5 | 0.422mg | 0.536mg | 2% |
| Choline | 10.1mg | 14.6mg | 1% |
| Monounsaturated fat | 0.053g | 0.599g | 1% |
| Calories | 240kcal | 266kcal | 1% |
| Vitamin E | 0.43mg | 0.22mg | 1% |
| Vitamin C | 0.6mg | 0mg | 1% |
| Net carbs | 56.78g | 46.72g | N/A |
| Sugar | 38.13g | 5.67g | N/A |
| Trans fat | 0.027g | N/A | |
| Tryptophan | 0.025mg | 0% | |
| Threonine | 0.049mg | 0% | |
| Isoleucine | 0.041mg | 0% | |
| Leucine | 0.066mg | 0% | |
| Lysine | 0.05mg | 0% | |
| Methionine | 0.016mg | 0% | |
| Phenylalanine | 0.052mg | 0% | |
| Valine | 0.056mg | 0% | |
| Histidine | 0.027mg | 0% | |
| Omega-3 - EPA | 0g | 0.001g | N/A |
| Omega-3 - ALA | 0.166g | N/A | |
| Omega-6 - Eicosadienoic acid | 0g | 0.002g | N/A |
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:
8.85 g
Fats:
3.33 g
Carbs:
49.42 g
Water:
36.42 g
Other:
1.98 g
| Contains more CarbsCarbs | +29.3% |
| Contains more OtherOther | +33.3% |
| Contains more ProteinProtein | +306% |
| Contains more FatsFats | +776.3% |
| Contains more WaterWater | +17.8% |
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
0.698 g
Monounsaturated fat:
Mono. Fat
0.599 g
Polyunsaturated fat:
Poly. Fat
1.602 g
| Contains less Sat. FatSaturated fat | -87.4% |
| Contains more Mono. FatMonounsaturated fat | +1030.2% |
| Contains more Poly. FatPolyunsaturated fat | +2483.9% |
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:
37.17 g
Sucrose:
0 g
Glucose:
1.57 g
Fructose:
2.43 g
Lactose:
0 g
Maltose:
1.67 g
Galactose:
0 g
| Contains more SucroseSucrose | +∞% |
| Contains more GlucoseGlucose | +1521.7% |
| Contains more FructoseFructose | +412.3% |
| Contains more StarchStarch | +627.4% |
| Contains more MaltoseMaltose | +2683.3% |
~equal in
Lactose
~0g
~equal in
Galactose
~0g
