White bread vs. Prunes — In-Depth Nutrition Comparison
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Significant differences between white bread and prunes
- White bread has more vitamin B1, selenium, iron, folate, and vitamin B3; however, prunes are richer in vitamin K, copper, potassium, and fiber.
- Prunes cover your daily vitamin K needs 49% more than white bread.
- Prunes have 245 times less sodium than white bread. White bread has 490mg of sodium, while prunes have 2mg.
- White bread has a higher glycemic index. The glycemic index of white bread is 73, while the glycemic index of prunes is 29.
Specific food types used in this comparison are Bread, white, commercially prepared (includes soft bread crumbs) and Plums, dried (prunes), uncooked.
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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 CalciumCalcium | +234.9% |
| Contains more IronIron | +288.2% |
| Contains more ZincZinc | +68.2% |
| Contains more PhosphorusPhosphorus | +42% |
| Contains more ManganeseManganese | +79.3% |
| Contains more SeleniumSelenium | +7233.3% |
| Contains more MagnesiumMagnesium | +78.3% |
| Contains more PotassiumPotassium | +481% |
| Contains more CopperCopper | +178.2% |
| Contains less SodiumSodium | -99.6% |
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 B1Vitamin B1 | +945.1% |
| Contains more Vitamin B2Vitamin B2 | +30.6% |
| Contains more Vitamin B3Vitamin B3 | +154% |
| Contains more Vitamin B5Vitamin B5 | +27% |
| Contains more FolateFolate | +2675% |
| Contains more CholineCholine | +44.6% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +95.5% |
| Contains more Vitamin B6Vitamin B6 | +135.6% |
| Contains more Vitamin KVitamin K | +29650% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
8.85 g
Fats:
3.33 g
Carbs:
49.42 g
Water:
36.42 g
Other:
1.98 g
Protein:
2.18 g
Fats:
0.38 g
Carbs:
63.88 g
Water:
30.92 g
Other:
2.64 g
| Contains more ProteinProtein | +306% |
| Contains more FatsFats | +776.3% |
| Contains more WaterWater | +17.8% |
| Contains more CarbsCarbs | +29.3% |
| Contains more OtherOther | +33.3% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.698 g
Monounsaturated fat:
Mono. Fat
0.599 g
Polyunsaturated fat:
Poly. Fat
1.602 g
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 | +1030.2% |
| Contains more Poly. FatPolyunsaturated fat | +2483.9% |
| Contains less Sat. FatSaturated fat | -87.4% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Starch:
37.17 g
Sucrose:
0 g
Glucose:
1.57 g
Fructose:
2.43 g
Lactose:
0 g
Maltose:
1.67 g
Galactose:
0 g
Starch:
5.11 g
Sucrose:
0.15 g
Glucose:
25.46 g
Fructose:
12.45 g
Lactose:
0 g
Maltose:
0.06 g
Galactose:
0 g
| Contains more StarchStarch | +627.4% |
| Contains more MaltoseMaltose | +2683.3% |
| Contains more SucroseSucrose | +∞% |
| Contains more GlucoseGlucose | +1521.7% |
| Contains more FructoseFructose | +412.3% |
~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 price |
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| Rich in minerals |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin K | 0.2µg | 59.5µg | 49% |
| Vitamin B1 | 0.533mg | 0.051mg | 40% |
| Selenium | 22µg | 0.3µg | 39% |
| Iron | 3.61mg | 0.93mg | 34% |
| Folate | 111µg | 4µg | 27% |
| Sodium | 490mg | 2mg | 21% |
| Copper | 0.101mg | 0.281mg | 20% |
| Fiber | 2.7g | 7.1g | 18% |
| Vitamin B3 | 4.78mg | 1.882mg | 18% |
| Potassium | 126mg | 732mg | 18% |
| Fructose | 2.43g | 12.45g | 13% |
| Protein | 8.85g | 2.18g | 13% |
| Starch | 37.17g | 5.11g | 13% |
| Manganese | 0.536mg | 0.299mg | 10% |
| Polyunsaturated fat | 1.602g | 0.062g | 10% |
| Calcium | 144mg | 43mg | 10% |
| Vitamin B6 | 0.087mg | 0.205mg | 9% |
| Carbs | 49.42g | 63.88g | 5% |
| Fats | 3.33g | 0.38g | 5% |
| Phosphorus | 98mg | 69mg | 4% |
| Vitamin A | 0µg | 39µg | 4% |
| Magnesium | 23mg | 41mg | 4% |
| Vitamin B2 | 0.243mg | 0.186mg | 4% |
| Zinc | 0.74mg | 0.44mg | 3% |
| Saturated fat | 0.698g | 0.088g | 3% |
| Vitamin B5 | 0.536mg | 0.422mg | 2% |
| Choline | 14.6mg | 10.1mg | 1% |
| Monounsaturated fat | 0.599g | 0.053g | 1% |
| Calories | 266kcal | 240kcal | 1% |
| Vitamin E | 0.22mg | 0.43mg | 1% |
| Vitamin C | 0mg | 0.6mg | 1% |
| Net carbs | 46.72g | 56.78g | N/A |
| Sugar | 5.67g | 38.13g | N/A |
| Trans fat | 0.027g | N/A | |
| 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% | |
| Omega-3 - EPA | 0.001g | 0g | N/A |
| Omega-3 - ALA | 0.166g | N/A | |
| Omega-6 - Eicosadienoic acid | 0.002g | 0g | 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
33%
26%
Minerals Daily Need Coverage Score
56%
32%
Comparison summary
Which food is lower in Sugar?
White bread is lower in Sugar (difference - 32.46g)
Which food is cheaper?
White bread is cheaper (difference - $2)
Which food is richer in minerals?
White bread is relatively richer in minerals
Which food contains less Sodium?
Prunes contains less Sodium (difference - 488mg)
Which food is lower in Saturated fat?
Prunes is lower in Saturated fat (difference - 0.61g)
Which food is lower in glycemic index?
Prunes is lower in glycemic index (difference - 44)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
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.