Prunes vs. Yam — In-Depth Nutrition Comparison
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Important differences between prunes and yam
- Prunes have more vitamin K, vitamin A, fiber, vitamin B2, copper, and vitamin B3; however, yam is richer in vitamin C, vitamin B6, and vitamin B1.
- Prunes' daily need coverage for vitamin K is 48% more.
- Prunes contain 6 times more vitamin B2 than yam. Prunes contain 0.186mg of vitamin B2, while yam contains 0.032mg.
- Yam has a higher glycemic index. The glycemic index of yam is 51, while the glycemic index of prunes is 29.
The food varieties used in the comparison are Plums, dried (prunes), uncooked and Yam, raw.
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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 | +95.2% |
| Contains more CalciumCalcium | +152.9% |
| Contains more IronIron | +72.2% |
| Contains more CopperCopper | +57.9% |
| Contains more ZincZinc | +83.3% |
| Contains more PhosphorusPhosphorus | +25.5% |
| Contains less SodiumSodium | -77.8% |
| Contains more PotassiumPotassium | +11.5% |
| Contains more ManganeseManganese | +32.8% |
| 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.
| Contains more Vitamin AVitamin A | +457.1% |
| Contains more Vitamin EVitamin E | +22.9% |
| Contains more Vitamin B2Vitamin B2 | +481.3% |
| Contains more Vitamin B3Vitamin B3 | +240.9% |
| Contains more Vitamin B5Vitamin B5 | +34.4% |
| Contains more Vitamin KVitamin K | +2487% |
| Contains more Vitamin CVitamin C | +2750% |
| Contains more Vitamin B1Vitamin B1 | +119.6% |
| Contains more Vitamin B6Vitamin B6 | +42.9% |
| Contains more FolateFolate | +475% |
| Contains more CholineCholine | +63.4% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 59.5µg | 2.3µg | 48% |
| Vitamin C | 0.6mg | 17.1mg | 18% |
| Fructose | 12.45g | 16% | |
| Fiber | 7.1g | 4.1g | 12% |
| Carbs | 63.88g | 27.88g | 12% |
| Vitamin B2 | 0.186mg | 0.032mg | 12% |
| Copper | 0.281mg | 0.178mg | 11% |
| Vitamin B3 | 1.882mg | 0.552mg | 8% |
| Vitamin B6 | 0.205mg | 0.293mg | 7% |
| Calories | 240kcal | 118kcal | 6% |
| Vitamin B1 | 0.051mg | 0.112mg | 5% |
| Iron | 0.93mg | 0.54mg | 5% |
| Magnesium | 41mg | 21mg | 5% |
| Folate | 4µg | 23µg | 5% |
| Vitamin A | 39µg | 7µg | 4% |
| Manganese | 0.299mg | 0.397mg | 4% |
| Calcium | 43mg | 17mg | 3% |
| Potassium | 732mg | 816mg | 2% |
| Zinc | 0.44mg | 0.24mg | 2% |
| Starch | 5.11g | 2% | |
| Phosphorus | 69mg | 55mg | 2% |
| Vitamin B5 | 0.422mg | 0.314mg | 2% |
| Choline | 10.1mg | 16.5mg | 1% |
| Vitamin E | 0.43mg | 0.35mg | 1% |
| Selenium | 0.3µg | 0.7µg | 1% |
| Protein | 2.18g | 1.53g | 1% |
| Fats | 0.38g | 0.17g | 0% |
| Net carbs | 56.78g | 23.78g | N/A |
| Sugar | 38.13g | 0.5g | N/A |
| Sodium | 2mg | 9mg | 0% |
| Saturated fat | 0.088g | 0.037g | 0% |
| Monounsaturated fat | 0.053g | 0.006g | 0% |
| Polyunsaturated fat | 0.062g | 0.076g | 0% |
| Tryptophan | 0.025mg | 0.012mg | 0% |
| Threonine | 0.049mg | 0.054mg | 0% |
| Isoleucine | 0.041mg | 0.052mg | 0% |
| Leucine | 0.066mg | 0.096mg | 0% |
| Lysine | 0.05mg | 0.059mg | 0% |
| Methionine | 0.016mg | 0.021mg | 0% |
| Phenylalanine | 0.052mg | 0.071mg | 0% |
| Valine | 0.056mg | 0.062mg | 0% |
| Histidine | 0.027mg | 0.034mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +42.5% |
| Contains more FatsFats | +123.5% |
| Contains more CarbsCarbs | +129.1% |
| Contains more OtherOther | +222% |
| Contains more WaterWater | +125.1% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +783.3% |
| Contains less Sat. FatSaturated fat | -58% |
| Contains more Poly. FatPolyunsaturated fat | +22.6% |