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  6. Vegetable oil vs. Prunes

Vegetable oil vs. Prunes — In-Depth Nutrition Comparison

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What are the main differences between vegetable oil and prunes?

  • Vegetable oil is richer in vitamin E, yet prunes are richer in vitamin K, copper, fiber, potassium, vitamin B6, vitamin A, vitamin B2, and manganese.
  • Vegetable oil's daily need coverage for vitamin E is 96% higher.
  • Vegetable oil has 163 times more saturated fat than prunes. Vegetable oil has 14.367g of saturated fat, while prunes have 0.088g.
  • Vegetable oil has a lower glycemic index than prunes.

We used Oil, corn, peanut, and olive and Plums, dried (prunes), uncooked types in this comparison.

Infographic

Vegetable oil 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 0% 0% 0% 4.9% 0% 0.55% 0% 0% 0% 0%
Prunes
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 -100%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +∞%
Contains more PotassiumPotassium +∞%
Contains more IronIron +615.4%
Contains more CopperCopper +∞%
Contains more ZincZinc +2100%
Contains more PhosphorusPhosphorus +∞%
Contains more ManganeseManganese +∞%
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.
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% 296% 0% 0% 0% 0% 0% 0% 0% 53% 0% 0.11%
Prunes
Prunes
10
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 EVitamin E +3337.2%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +∞%
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 +183.3%
Contains more FolateFolate +∞%
Contains more CholineCholine +4950%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Vegetable oil Prunes DV% diff.
Polyunsaturated fat 33.033g 0.062g 220%
Fats 100g 0.38g 153%
Monounsaturated fat 48.033g 0.053g 120%
Vitamin E 14.78mg 0.43mg 96%
Saturated fat 14.367g 0.088g 65%
Calories 884kcal 240kcal 32%
Vitamin K 21µg 59.5µg 32%
Copper 0mg 0.281mg 31%
Fiber 0g 7.1g 28%
Potassium 0mg 732mg 22%
Carbs 0g 63.88g 21%
Vitamin B6 0mg 0.205mg 16%
Fructose 12.45g 16%
Vitamin B2 0mg 0.186mg 14%
Manganese 0mg 0.299mg 13%
Vitamin B3 0mg 1.882mg 12%
Phosphorus 0mg 69mg 10%
Magnesium 0mg 41mg 10%
Iron 0.13mg 0.93mg 10%
Vitamin B5 0mg 0.422mg 8%
Zinc 0.02mg 0.44mg 4%
Calcium 0mg 43mg 4%
Vitamin B1 0mg 0.051mg 4%
Protein 0g 2.18g 4%
Vitamin A 0µg 39µg 4%
Starch 5.11g 2%
Choline 0.2mg 10.1mg 2%
Vitamin C 0mg 0.6mg 1%
Selenium 0µg 0.3µg 1%
Folate 0µg 4µg 1%
Net carbs 0g 56.78g N/A
Sugar 0g 38.13g N/A
Sodium 0mg 2mg 0%
Tryptophan 0.025mg 0%
Threonine 0.049mg 0%
Isoleucine 0.041mg 0%
Leucine 0.066mg 0%
Lysine 0.05mg 0%
Methionine 0.016mg 0%
Phenylalanine 0.052mg 0%
Valine 0.056mg 0%
Histidine 0.027mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 g
Prunes
Prunes
4
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 FatsFats +26215.8%
Contains more ProteinProtein +∞%
Contains more CarbsCarbs +∞%
Contains more WaterWater +∞%
Contains more OtherOther +∞%

Fat Type Comparison

Fat type breakdown side-by-side comparison
15% 50% 35%
Saturated fat: Sat. Fat 14.367 g
Monounsaturated fat: Mono. Fat 48.033 g
Polyunsaturated fat: Poly. Fat 33.033 g
Prunes
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 +90528.3%
Contains more Poly. FatPolyunsaturated fat +53179%
Contains less Sat. FatSaturated fat -99.4%

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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. Vegetable oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167737/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.