Quinoa vs. Prunes — In-Depth Nutrition Comparison
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How are quinoa and prunes different?
- Quinoa is richer in manganese, phosphorus, folate, and iron, while prunes are higher in vitamin K, fiber, potassium, vitamin A, copper, and vitamin B3.
- Prunes cover your daily need for vitamin K, 50% more than quinoa.
- Quinoa contains 11 times more folate than prunes. Quinoa contains 42µg of folate, while prunes contain 4µg.
- Quinoa has a higher glycemic index (53) than prunes (29).
Quinoa, cooked and Plums, dried (prunes), uncooked 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 | +56.1% |
| Contains more IronIron | +60.2% |
| Contains more ZincZinc | +147.7% |
| Contains more PhosphorusPhosphorus | +120.3% |
| Contains more ManganeseManganese | +111% |
| Contains more SeleniumSelenium | +833.3% |
| Contains more CalciumCalcium | +152.9% |
| Contains more PotassiumPotassium | +325.6% |
| Contains more CopperCopper | +46.4% |
| Contains less SodiumSodium | -71.4% |
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 EVitamin E | +46.5% |
| Contains more Vitamin B1Vitamin B1 | +109.8% |
| Contains more FolateFolate | +950% |
| Contains more CholineCholine | +127.7% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B2Vitamin B2 | +69.1% |
| Contains more Vitamin B3Vitamin B3 | +356.8% |
| Contains more Vitamin B6Vitamin B6 | +66.7% |
| Contains more Vitamin KVitamin K | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 0µg | 59.5µg | 50% |
| Fiber | 2.8g | 7.1g | 17% |
| Fructose | 12.45g | 16% | |
| Potassium | 172mg | 732mg | 16% |
| Carbs | 21.3g | 63.88g | 14% |
| Manganese | 0.631mg | 0.299mg | 14% |
| Phosphorus | 152mg | 69mg | 12% |
| Folate | 42µg | 4µg | 10% |
| Copper | 0.192mg | 0.281mg | 10% |
| Vitamin B3 | 0.412mg | 1.882mg | 9% |
| Vitamin B5 | 0.422mg | 8% | |
| Iron | 1.49mg | 0.93mg | 7% |
| Polyunsaturated fat | 1.078g | 0.062g | 7% |
| Vitamin B2 | 0.11mg | 0.186mg | 6% |
| Calories | 120kcal | 240kcal | 6% |
| Zinc | 1.09mg | 0.44mg | 6% |
| Vitamin B6 | 0.123mg | 0.205mg | 6% |
| Selenium | 2.8µg | 0.3µg | 5% |
| Vitamin B1 | 0.107mg | 0.051mg | 5% |
| Starch | 17.63g | 5.11g | 5% |
| Magnesium | 64mg | 41mg | 5% |
| Protein | 4.4g | 2.18g | 4% |
| Vitamin A | 0µg | 39µg | 4% |
| Calcium | 17mg | 43mg | 3% |
| Choline | 23mg | 10.1mg | 2% |
| Fats | 1.92g | 0.38g | 2% |
| Vitamin E | 0.63mg | 0.43mg | 1% |
| Monounsaturated fat | 0.528g | 0.053g | 1% |
| Vitamin C | 0mg | 0.6mg | 1% |
| Saturated fat | 0.231g | 0.088g | 1% |
| Net carbs | 18.5g | 56.78g | N/A |
| Sugar | 0.87g | 38.13g | N/A |
| Sodium | 7mg | 2mg | 0% |
| Tryptophan | 0.052mg | 0.025mg | 0% |
| Threonine | 0.131mg | 0.049mg | 0% |
| Isoleucine | 0.157mg | 0.041mg | 0% |
| Leucine | 0.261mg | 0.066mg | 0% |
| Lysine | 0.239mg | 0.05mg | 0% |
| Methionine | 0.096mg | 0.016mg | 0% |
| Phenylalanine | 0.185mg | 0.052mg | 0% |
| Valine | 0.185mg | 0.056mg | 0% |
| Histidine | 0.127mg | 0.027mg | 0% |
| Omega-3 - DHA | 0.015g | 0g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +101.8% |
| Contains more FatsFats | +405.3% |
| Contains more WaterWater | +131.6% |
| Contains more CarbsCarbs | +199.9% |
| Contains more OtherOther | +242.9% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +896.2% |
| Contains more Poly. FatPolyunsaturated fat | +1638.7% |
| Contains less Sat. FatSaturated fat | -61.9% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
| Contains more StarchStarch | +245% |
| Contains more SucroseSucrose | +∞% |
| Contains more GlucoseGlucose | +∞% |
| Contains more FructoseFructose | +∞% |
| Contains more MaltoseMaltose | +∞% |
~equal in
Lactose
~0g
~equal in
Galactose
~0g
