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Pork vs. Prunes — In-Depth Nutrition Comparison

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Summary of differences between pork and prunes

  • Pork has more selenium, vitamin B1, vitamin B12, phosphorus, and vitamin B6, while prunes have more vitamin K, fiber, and copper.
  • Pork covers your daily need for selenium, 82% more than prunes.
  • The amount of cholesterol in prunes is lower.
  • Pork has a lower glycemic index. The glycemic index of pork is 0, while the glycemic index of prunes is 29.

These are the specific foods used in this comparison Pork, fresh, loin, whole, separable lean and fat, cooked, broiled and Plums, dried (prunes), uncooked.

Infographic

Pork vs Prunes infographic
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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.
Pork
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 20% 5.7% 37% 33% 24% 65% 105% 8.1% 1.2% 247%
Prunes
6
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%
Contains more ZincZinc +443.2%
Contains more PhosphorusPhosphorus +256.5%
Contains more SeleniumSelenium +15000%
Contains more MagnesiumMagnesium +46.4%
Contains more CalciumCalcium +126.3%
Contains more PotassiumPotassium +73%
Contains more CopperCopper +284.9%
Contains less SodiumSodium -96.8%
Contains more ManganeseManganese +3222.2%
~equal in Iron ~0.93mg

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.
Pork
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% 0.67% 5.8% 20% 219% 74% 94% 42% 107% 88% 0% 3.8% 51%
Prunes
3
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%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +1619.6%
Contains more Vitamin B2Vitamin B2 +72.6%
Contains more Vitamin B3Vitamin B3 +167.6%
Contains more Vitamin B5Vitamin B5 +65.4%
Contains more Vitamin B6Vitamin B6 +126.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +25%
Contains more CholineCholine +829.7%
Contains more Vitamin AVitamin A +1850%
Contains more Vitamin EVitamin E +48.3%
Contains more Vitamin KVitamin K +∞%
~equal in Vitamin C ~0.6mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pork
3
27% 14% 58%
Protein: 27.32 g
Fats: 13.92 g
Carbs: 0 g
Water: 57.87 g
Other: 0.89 g
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
Contains more ProteinProtein +1153.2%
Contains more FatsFats +3563.2%
Contains more WaterWater +87.2%
Contains more CarbsCarbs +∞%
Contains more OtherOther +196.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pork
2
41% 49% 10%
Saturated fat: Sat. Fat 5.23 g
Monounsaturated fat: Mono. Fat 6.19 g
Polyunsaturated fat: Poly. Fat 1.2 g
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
Contains more Mono. FatMonounsaturated fat +11579.2%
Contains more Poly. FatPolyunsaturated fat +1835.5%
Contains less Sat. FatSaturated fat -98.3%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Pork Prunes
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in price ok
Rich in vitamins ok
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Pork Prunes DV% diff.
Selenium 45.3µg 0.3µg 82%
Vitamin B1 0.877mg 0.051mg 69%
Vitamin K 0µg 59.5µg 50%
Protein 27.32g 2.18g 50%
Vitamin B12 0.7µg 0µg 29%
Fiber 0g 7.1g 28%
Cholesterol 80mg 0mg 27%
Phosphorus 246mg 69mg 25%
Saturated fat 5.23g 0.088g 23%
Copper 0.073mg 0.281mg 23%
Fats 13.92g 0.38g 21%
Carbs 0g 63.88g 21%
Vitamin B6 0.464mg 0.205mg 20%
Vitamin B3 5.037mg 1.882mg 20%
Zinc 2.39mg 0.44mg 18%
Fructose 12.45g 16%
Choline 93.9mg 10.1mg 15%
Monounsaturated fat 6.19g 0.053g 15%
Manganese 0.009mg 0.299mg 13%
Vitamin B2 0.321mg 0.186mg 10%
Potassium 423mg 732mg 9%
Polyunsaturated fat 1.2g 0.062g 8%
Vitamin D 1.3µg 0µg 7%
Vitamin D 53IU 0IU 7%
Vitamin B5 0.698mg 0.422mg 6%
Vitamin A 2µg 39µg 4%
Sodium 62mg 2mg 3%
Magnesium 28mg 41mg 3%
Starch 5.11g 2%
Calcium 19mg 43mg 2%
Vitamin E 0.29mg 0.43mg 1%
Iron 0.87mg 0.93mg 1%
Calories 242kcal 240kcal 0%
Vitamin C 0.6mg 0.6mg 0%
Net carbs 0g 56.78g N/A
Sugar 0g 38.13g N/A
Folate 5µg 4µg 0%
Tryptophan 0.338mg 0.025mg 0%
Threonine 1.234mg 0.049mg 0%
Isoleucine 1.26mg 0.041mg 0%
Leucine 2.177mg 0.066mg 0%
Lysine 2.446mg 0.05mg 0%
Methionine 0.712mg 0.016mg 0%
Phenylalanine 1.086mg 0.052mg 0%
Valine 1.473mg 0.056mg 0%
Histidine 1.067mg 0.027mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pork Prunes
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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
54%
Pork
26%
Prunes
Minerals Daily Need Coverage Score
55%
Pork
32%
Prunes

Comparison summary

Which food is lower in Cholesterol?
Prunes
Prunes is lower in Cholesterol (difference - 80mg)
Which food contains less Sodium?
Prunes
Prunes contains less Sodium (difference - 60mg)
Which food is lower in Saturated fat?
Prunes
Prunes is lower in Saturated fat (difference - 5.142g)
Which food is lower in Sugar?
Pork
Pork is lower in Sugar (difference - 38.13g)
Which food is lower in glycemic index?
Pork
Pork is lower in glycemic index (difference - 29)
Which food is cheaper?
Pork
Pork is cheaper (difference - $1.2)
Which food is richer in vitamins?
Pork
Pork is relatively richer in vitamins
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Pork - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167820/nutrients
  2. Prunes - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168162/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.