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  6. Prunes vs. Winged bean

Prunes vs. Winged bean — In-Depth Nutrition Comparison

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Significant differences between prunes and winged bean

  • Prunes have more vitamin A, vitamin B6, and vitamin B5; however, winged bean is richer in copper, vitamin B1, iron, manganese, and zinc.
  • Winged bean covers your daily copper needs 123% more than prunes.

Specific food types used in this comparison are Plums, dried (prunes), uncooked and Winged bean tuber, raw.

Infographic

Prunes vs Winged bean 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
5
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 17% 9% 52% 75% 462% 38% 19% 4.6% 69% 3.8%
Contains more MagnesiumMagnesium +70.8%
Contains more CalciumCalcium +43.3%
Contains more PotassiumPotassium +24.9%
Contains more PhosphorusPhosphorus +53.3%
Contains less SodiumSodium -94.3%
Contains more IronIron +115.1%
Contains more CopperCopper +393.2%
Contains more ZincZinc +215.9%
Contains more ManganeseManganese +77.9%
Contains more SeleniumSelenium +133.3%

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.
Prunes
Prunes
9
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 0% 0% 0% 0% 95% 34% 31% 7% 17% 0% 0% 14% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B2Vitamin B2 +24.8%
Contains more Vitamin B3Vitamin B3 +14.8%
Contains more Vitamin B5Vitamin B5 +263.8%
Contains more Vitamin B6Vitamin B6 +173.3%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +643.1%
Contains more FolateFolate +375%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Prunes Winged bean DV% diff.
Copper 0.281mg 1.386mg 123%
Vitamin K 59.5µg 50%
Fiber 7.1g 28%
Vitamin B1 0.051mg 0.379mg 27%
Protein 2.18g 11.6g 19%
Fructose 12.45g 16%
Iron 0.93mg 2mg 13%
Carbs 63.88g 28.1g 12%
Vitamin B6 0.205mg 0.075mg 10%
Manganese 0.299mg 0.532mg 10%
Zinc 0.44mg 1.39mg 9%
Vitamin B5 0.422mg 0.116mg 6%
Calories 240kcal 148kcal 5%
Magnesium 41mg 24mg 4%
Vitamin A 39µg 0µg 4%
Potassium 732mg 586mg 4%
Folate 4µg 19µg 4%
Phosphorus 69mg 45mg 3%
Vitamin E 0.43mg 3%
Vitamin B2 0.186mg 0.149mg 3%
Choline 10.1mg 2%
Vitamin B3 1.882mg 1.64mg 2%
Starch 5.11g 2%
Sodium 2mg 35mg 1%
Polyunsaturated fat 0.062g 0.174g 1%
Saturated fat 0.088g 0.222g 1%
Fats 0.38g 0.9g 1%
Calcium 43mg 30mg 1%
Vitamin C 0.6mg 0mg 1%
Selenium 0.3µg 0.7µg 1%
Net carbs 56.78g 28.1g N/A
Sugar 38.13g N/A
Monounsaturated fat 0.053g 0.234g 0%
Tryptophan 0.025mg 0.252mg 0%
Threonine 0.049mg 0.451mg 0%
Isoleucine 0.041mg 0.425mg 0%
Leucine 0.066mg 0.64mg 0%
Lysine 0.05mg 0.592mg 0%
Methionine 0.016mg 0.143mg 0%
Phenylalanine 0.052mg 0.451mg 0%
Valine 0.056mg 0.599mg 0%
Histidine 0.027mg 0.241mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Prunes
Prunes
2
2% 64% 31% 3%
Protein: 2.18 g
Fats: 0.38 g
Carbs: 63.88 g
Water: 30.92 g
Other: 2.64 g
12% 28% 57% 2%
Protein: 11.6 g
Fats: 0.9 g
Carbs: 28.1 g
Water: 57.4 g
Other: 2 g
Contains more CarbsCarbs +127.3%
Contains more OtherOther +32%
Contains more ProteinProtein +432.1%
Contains more FatsFats +136.8%
Contains more WaterWater +85.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Prunes
Prunes
1
43% 26% 31%
Saturated fat: Sat. Fat 0.088 g
Monounsaturated fat: Mono. Fat 0.053 g
Polyunsaturated fat: Poly. Fat 0.062 g
35% 37% 28%
Saturated fat: Sat. Fat 0.222 g
Monounsaturated fat: Mono. Fat 0.234 g
Polyunsaturated fat: Poly. Fat 0.174 g
Contains less Sat. FatSaturated fat -60.4%
Contains more Mono. FatMonounsaturated fat +341.5%
Contains more Poly. FatPolyunsaturated fat +180.6%

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. Winged bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170070/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.