Prunes vs. Zucchini — In-Depth Nutrition Comparison
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How are prunes and zucchini different?
- Prunes are richer in vitamin K, copper, fiber, potassium, vitamin A, vitamin B3, vitamin B2, iron, and magnesium, while zucchini is higher in vitamin C.
- Prunes cover your daily need for vitamin K, 46% more than zucchini.
- Prunes contain 7 times more fiber than zucchini. Prunes contain 7.1g of fiber, while zucchini contains 1g.
- Prunes have a higher glycemic index (29) than zucchini (15).
Plums, dried (prunes), uncooked and Squash, summer, zucchini, includes skin, raw types were 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 MagnesiumMagnesium | +127.8% |
| Contains more CalciumCalcium | +168.8% |
| Contains more PotassiumPotassium | +180.5% |
| Contains more IronIron | +151.4% |
| Contains more CopperCopper | +430.2% |
| Contains more ZincZinc | +37.5% |
| Contains more PhosphorusPhosphorus | +81.6% |
| Contains less SodiumSodium | -75% |
| Contains more ManganeseManganese | +68.9% |
| Contains more SeleniumSelenium | +50% |
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 | +290% |
| Contains more Vitamin EVitamin E | +258.3% |
| Contains more Vitamin B1Vitamin B1 | +13.3% |
| Contains more Vitamin B2Vitamin B2 | +97.9% |
| Contains more Vitamin B3Vitamin B3 | +317.3% |
| Contains more Vitamin B5Vitamin B5 | +106.9% |
| Contains more Vitamin B6Vitamin B6 | +25.8% |
| Contains more Vitamin KVitamin K | +1283.7% |
| Contains more Vitamin CVitamin C | +2883.3% |
| Contains more FolateFolate | +500% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +80.2% |
| Contains more FatsFats | +18.8% |
| Contains more CarbsCarbs | +1954% |
| Contains more OtherOther | +363.2% |
| Contains more WaterWater | +206.6% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +381.8% |
| Contains more Poly. FatPolyunsaturated fat | +46.8% |
~equal in
Saturated fat
~0.084g
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
| Contains more StarchStarch | +∞% |
| Contains more SucroseSucrose | +200% |
| Contains more GlucoseGlucose | +2279.4% |
| Contains more FructoseFructose | +802.2% |
| Contains more MaltoseMaltose | +∞% |
~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 Sugar |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Lower in Sodium |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin K | 59.5µg | 4.3µg | 46% |
| Copper | 0.281mg | 0.053mg | 25% |
| Fiber | 7.1g | 1g | 24% |
| Carbs | 63.88g | 3.11g | 20% |
| Vitamin C | 0.6mg | 17.9mg | 19% |
| Fructose | 12.45g | 1.38g | 14% |
| Potassium | 732mg | 261mg | 14% |
| Calories | 240kcal | 17kcal | 11% |
| Vitamin B3 | 1.882mg | 0.451mg | 9% |
| Vitamin B2 | 0.186mg | 0.094mg | 7% |
| Iron | 0.93mg | 0.37mg | 7% |
| Folate | 4µg | 24µg | 5% |
| Manganese | 0.299mg | 0.177mg | 5% |
| Magnesium | 41mg | 18mg | 5% |
| Phosphorus | 69mg | 38mg | 4% |
| Vitamin B5 | 0.422mg | 0.204mg | 4% |
| Calcium | 43mg | 16mg | 3% |
| Vitamin A | 39µg | 10µg | 3% |
| Vitamin B6 | 0.205mg | 0.163mg | 3% |
| Starch | 5.11g | 0g | 2% |
| Vitamin E | 0.43mg | 0.12mg | 2% |
| Protein | 2.18g | 1.21g | 2% |
| Zinc | 0.44mg | 0.32mg | 1% |
| Vitamin B1 | 0.051mg | 0.045mg | 1% |
| Fats | 0.38g | 0.32g | 0% |
| Net carbs | 56.78g | 2.11g | N/A |
| Sugar | 38.13g | 2.5g | N/A |
| Sodium | 2mg | 8mg | 0% |
| Selenium | 0.3µg | 0.2µg | 0% |
| Saturated fat | 0.088g | 0.084g | 0% |
| Choline | 10.1mg | 9.5mg | 0% |
| Monounsaturated fat | 0.053g | 0.011g | 0% |
| Polyunsaturated fat | 0.062g | 0.091g | 0% |
| Tryptophan | 0.025mg | 0.01mg | 0% |
| Threonine | 0.049mg | 0.029mg | 0% |
| Isoleucine | 0.041mg | 0.044mg | 0% |
| Leucine | 0.066mg | 0.071mg | 0% |
| Lysine | 0.05mg | 0.067mg | 0% |
| Methionine | 0.016mg | 0.018mg | 0% |
| Phenylalanine | 0.052mg | 0.043mg | 0% |
| Valine | 0.056mg | 0.054mg | 0% |
| Histidine | 0.027mg | 0.026mg | 0% |
| Omega-3 - ALA | 0.061g | N/A | |
| Omega-6 - Linoleic acid | 0.03g | 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%
15%
Minerals Daily Need Coverage Score
32%
12%
Comparison summary
Which food is lower in Sugar?
Zucchini is lower in Sugar (difference - 35.63g)
Which food is lower in Saturated fat?
Zucchini is lower in Saturated fat (difference - 0.004g)
Which food is lower in glycemic index?
Zucchini is lower in glycemic index (difference - 14)
Which food is cheaper?
Zucchini is cheaper (difference - $1.6)
Which food contains less Sodium?
Prunes contains less Sodium (difference - 6mg)
Which food is richer in minerals?
Prunes is relatively richer in minerals
Which food is richer in vitamins?
Prunes is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)