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  6. Prunes vs. Broccoli

Prunes vs. Broccoli — In-Depth Nutrition Comparison

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Differences between prunes and broccoli

  • Prunes are higher in copper, fiber, potassium, vitamin B3, and vitamin B2; however, broccoli is richer in vitamin C, vitamin K, and folate.
  • Broccoli's daily need coverage for vitamin C is 98% higher.
  • Prunes have 6 times more copper than broccoli. While prunes have 0.281mg of copper, broccoli has only 0.049mg.

The food types used in this comparison are Plums, dried (prunes), uncooked and Broccoli, raw.

Infographic

Prunes vs Broccoli 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.
Prunes
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 15% 14% 28% 27% 16% 11% 28% 4.3% 27% 14%
Contains more MagnesiumMagnesium +95.2%
Contains more PotassiumPotassium +131.6%
Contains more IronIron +27.4%
Contains more CopperCopper +473.5%
Contains less SodiumSodium -93.9%
Contains more ManganeseManganese +42.4%
Contains more SeleniumSelenium +733.3%
~equal in Calcium ~47mg
~equal in Zinc ~0.41mg
~equal in Phosphorus ~66mg

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.
Prunes
Prunes
4
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 2% 0% 13% 8.6% 13% 43% 35% 25% 47% 0% 149% 3%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 297% 0% 10% 16% 18% 27% 12% 34% 40% 0% 254% 47%
Contains more Vitamin AVitamin A +25.8%
Contains more Vitamin B2Vitamin B2 +59%
Contains more Vitamin B3Vitamin B3 +194.5%
Contains more Vitamin B6Vitamin B6 +17.1%
Contains more Vitamin CVitamin C +14766.7%
Contains more Vitamin EVitamin E +81.4%
Contains more Vitamin B1Vitamin B1 +39.2%
Contains more Vitamin B5Vitamin B5 +35.8%
Contains more Vitamin KVitamin K +70.8%
Contains more FolateFolate +1475%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Prunes Broccoli DV% diff.
Vitamin C 0.6mg 89.2mg 98%
Vitamin K 59.5µg 101.6µg 35%
Copper 0.281mg 0.049mg 26%
Carbs 63.88g 6.64g 19%
Fiber 7.1g 2.6g 18%
Folate 4µg 63µg 15%
Fructose 12.45g 0.68g 15%
Potassium 732mg 316mg 12%
Calories 240kcal 34kcal 10%
Vitamin B3 1.882mg 0.639mg 8%
Magnesium 41mg 21mg 5%
Vitamin B2 0.186mg 0.117mg 5%
Manganese 0.299mg 0.21mg 4%
Selenium 0.3µg 2.5µg 4%
Iron 0.93mg 0.73mg 3%
Vitamin B5 0.422mg 0.573mg 3%
Starch 5.11g 0g 2%
Vitamin E 0.43mg 0.78mg 2%
Vitamin B1 0.051mg 0.071mg 2%
Vitamin B6 0.205mg 0.175mg 2%
Choline 10.1mg 18.7mg 2%
Protein 2.18g 2.82g 1%
Sodium 2mg 33mg 1%
Vitamin A 39µg 31µg 1%
Protein per 100 calories 0.91g 8.3g N/A
Calories per 10 g protein 1101kcal 121kcal N/A
Weight per 100 calories 42g 294g N/A
Fats 0.38g 0.37g 0%
Net carbs 56.78g 4.04g N/A
Calcium 43mg 47mg 0%
Sugar 38.13g 1.7g N/A
Zinc 0.44mg 0.41mg 0%
Phosphorus 69mg 66mg 0%
Saturated fat 0.088g 0.039g 0%
Monounsaturated fat 0.053g 0.011g 0%
Polyunsaturated fat 0.062g 0.038g 0%
Tryptophan 0.025mg 0.033mg 0%
Threonine 0.049mg 0.088mg 0%
Isoleucine 0.041mg 0.079mg 0%
Leucine 0.066mg 0.129mg 0%
Lysine 0.05mg 0.135mg 0%
Methionine 0.016mg 0.038mg 0%
Phenylalanine 0.052mg 0.117mg 0%
Valine 0.056mg 0.125mg 0%
Histidine 0.027mg 0.059mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Prunes
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
3% 7% 89%
Protein: 2.82 g
Fats: 0.37 g
Carbs: 6.64 g
Water: 89.3 g
Other: 0.87 g
Contains more CarbsCarbs +862%
Contains more OtherOther +203.4%
Contains more ProteinProtein +29.4%
Contains more WaterWater +188.8%
~equal in Fats ~0.37g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Prunes
Prunes
2
43% 26% 31%
Saturated fat: Sat. Fat 0.088 g
Monounsaturated fat: Mono. Fat 0.053 g
Polyunsaturated fat: Poly. Fat 0.062 g
44% 13% 43%
Saturated fat: Sat. Fat 0.039 g
Monounsaturated fat: Mono. Fat 0.011 g
Polyunsaturated fat: Poly. Fat 0.038 g
Contains more Mono. FatMonounsaturated fat +381.8%
Contains more Poly. FatPolyunsaturated fat +63.2%
Contains less Sat. FatSaturated fat -55.7%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Prunes
Prunes
4
12% 59% 29%
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
6% 29% 40% 12% 12%
Starch: 0 g
Sucrose: 0.1 g
Glucose: 0.49 g
Fructose: 0.68 g
Lactose: 0.21 g
Maltose: 0.21 g
Galactose: 0 g
Contains more StarchStarch +∞%
Contains more SucroseSucrose +50%
Contains more GlucoseGlucose +5095.9%
Contains more FructoseFructose +1730.9%
Contains more LactoseLactose +∞%
Contains more MaltoseMaltose +250%
~equal in Galactose ~0g

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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. Prunes - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168162/nutrients
  2. Broccoli - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170379/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.