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Rum vs. Prunes — In-Depth Nutrition Comparison

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Differences between rum and prunes

  • Prunes are higher than rum in vitamin K, fiber, copper, potassium, vitamin B6, vitamin A, vitamin B2, manganese, vitamin B3, and iron.
  • Prunes' daily need coverage for vitamin K is 50% higher.
  • Rum has a lower glycemic index (0) than prunes (29).

The food types used in this comparison are Alcoholic beverage, distilled, rum, 80 proof and Plums, dried (prunes), uncooked.

Infographic

Rum vs Prunes 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.
Rum
Rum
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 0% 0% 0.18% 4.5% 17% 1.9% 2.1% 0.13% 2.3% 0%
Prunes
9
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 less SodiumSodium -50%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +∞%
Contains more PotassiumPotassium +36500%
Contains more IronIron +675%
Contains more CopperCopper +462%
Contains more ZincZinc +528.6%
Contains more PhosphorusPhosphorus +1280%
Contains more ManganeseManganese +1561.1%
Contains more SeleniumSelenium +∞%

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.
Rum
Rum
0
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% 2% 0% 0% 0% 0% 0% 0% 0% 0%
Prunes
11
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 CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +537.5%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Rum
Rum
2
67% 33%
Protein: 0 g
Fats: 0 g
Carbs: 0 g
Water: 66.6 g
Other: 33.4 g
Prunes
3
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 WaterWater +115.4%
Contains more OtherOther +1165.2%
Contains more ProteinProtein +∞%
Contains more FatsFats +∞%
Contains more CarbsCarbs +∞%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Rum Prunes DV% diff.
Vitamin K 0µg 59.5µg 50%
Fiber 0g 7.1g 28%
Copper 0.05mg 0.281mg 26%
Carbs 0g 63.88g 21%
Potassium 2mg 732mg 21%
Fructose 12.45g 16%
Vitamin B6 0mg 0.205mg 16%
Vitamin B2 0mg 0.186mg 14%
Vitamin B3 0mg 1.882mg 12%
Manganese 0.018mg 0.299mg 12%
Magnesium 0mg 41mg 10%
Iron 0.12mg 0.93mg 10%
Phosphorus 5mg 69mg 9%
Vitamin B5 0mg 0.422mg 8%
Vitamin A 0µg 39µg 4%
Protein 0g 2.18g 4%
Vitamin B1 0.008mg 0.051mg 4%
Calcium 0mg 43mg 4%
Vitamin E 0mg 0.43mg 3%
Zinc 0.07mg 0.44mg 3%
Starch 5.11g 2%
Choline 0mg 10.1mg 2%
Selenium 0µg 0.3µg 1%
Vitamin C 0mg 0.6mg 1%
Fats 0g 0.38g 1%
Folate 0µg 4µg 1%
Calories 231kcal 240kcal 0%
Net carbs 0g 56.78g N/A
Sugar 0g 38.13g N/A
Sodium 1mg 2mg 0%
Saturated fat 0g 0.088g 0%
Monounsaturated fat 0g 0.053g 0%
Polyunsaturated fat 0g 0.062g 0%
Tryptophan 0mg 0.025mg 0%
Threonine 0mg 0.049mg 0%
Isoleucine 0mg 0.041mg 0%
Leucine 0mg 0.066mg 0%
Lysine 0mg 0.05mg 0%
Methionine 0mg 0.016mg 0%
Phenylalanine 0mg 0.052mg 0%
Valine 0mg 0.056mg 0%
Histidine 0mg 0.027mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Rum 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
0%
Rum
26%
Prunes
Minerals Daily Need Coverage Score
3%
Rum
32%
Prunes

Comparison summary

Which food is lower in Sugar?
Rum
Rum is lower in Sugar (difference - 38.13g)
Which food contains less Sodium?
Rum
Rum contains less Sodium (difference - 1mg)
Which food is lower in Saturated fat?
Rum
Rum is lower in Saturated fat (difference - 0.088g)
Which food is lower in glycemic index?
Rum
Rum is lower in glycemic index (difference - 29)
Which food is cheaper?
Rum
Rum is cheaper (difference - $2)
Which food is richer in minerals?
Prunes
Prunes is relatively richer in minerals
Which food is richer in vitamins?
Prunes
Prunes is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Rum - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174817/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.