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  6. Prunes vs. Cornmeal

Prunes vs. Cornmeal — In-Depth Nutrition Comparison

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Summary of differences between prunes and cornmeal

  • Prunes have more vitamin K, copper, potassium, and fiber, while cornmeal has more folate, iron, vitamin B1, vitamin B3, selenium, and vitamin B2.
  • Cornmeal covers your daily need for folate, 51% more than prunes.
  • Prunes have a lower glycemic index. The glycemic index of prunes is 29, while the glycemic index of cornmeal is 68.

These are the specific foods used in this comparison Plums, dried (prunes), uncooked and Cornmeal, degermed, enriched, yellow.

Infographic

Prunes vs Cornmeal 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 23% 0.9% 13% 164% 25% 18% 42% 0.91% 23% 57%
Contains more MagnesiumMagnesium +28.1%
Contains more CalciumCalcium +1333.3%
Contains more PotassiumPotassium +415.5%
Contains more CopperCopper +269.7%
Contains less SodiumSodium -71.4%
Contains more ManganeseManganese +71.8%
Contains more IronIron +368.8%
Contains more ZincZinc +50%
Contains more PhosphorusPhosphorus +43.5%
Contains more SeleniumSelenium +3400%

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
6
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 0% 0% 3.7% 2.4% 138% 88% 93% 14% 42% 0% 0% 157%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +254.5%
Contains more Vitamin EVitamin E +258.3%
Contains more Vitamin B5Vitamin B5 +75.8%
Contains more Vitamin B6Vitamin B6 +12.6%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin B1Vitamin B1 +980.4%
Contains more Vitamin B2Vitamin B2 +105.4%
Contains more Vitamin B3Vitamin B3 +164%
Contains more FolateFolate +5125%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Prunes Cornmeal DV% diff.
Folate 4µg 209µg 51%
Vitamin K 59.5µg 0µg 50%
Iron 0.93mg 4.36mg 43%
Vitamin B1 0.051mg 0.551mg 42%
Starch 5.11g 73.3g 28%
Copper 0.281mg 0.076mg 23%
Selenium 0.3µg 10.5µg 19%
Vitamin B3 1.882mg 4.968mg 19%
Potassium 732mg 142mg 17%
Vitamin B2 0.186mg 0.382mg 15%
Fructose 12.45g 0.17g 15%
Fiber 7.1g 3.9g 13%
Protein 2.18g 7.11g 10%
Calories 240kcal 370kcal 7%
Carbs 63.88g 79.45g 5%
Manganese 0.299mg 0.174mg 5%
Polyunsaturated fat 0.062g 0.828g 5%
Calcium 43mg 3mg 4%
Phosphorus 69mg 99mg 4%
Vitamin B5 0.422mg 0.24mg 4%
Vitamin A 39µg 11µg 3%
Fats 0.38g 1.75g 2%
Magnesium 41mg 32mg 2%
Zinc 0.44mg 0.66mg 2%
Vitamin E 0.43mg 0.12mg 2%
Vitamin B6 0.205mg 0.182mg 2%
Vitamin C 0.6mg 0mg 1%
Saturated fat 0.088g 0.22g 1%
Monounsaturated fat 0.053g 0.39g 1%
Protein per 100 calories 0.91g 1.9g N/A
Calories per 10 g protein 1101kcal 520kcal N/A
Weight per 100 calories 42g 27g N/A
Net carbs 56.78g 75.55g N/A
Sugar 38.13g 1.61g N/A
Sodium 2mg 7mg 0%
Choline 10.1mg 8.6mg 0%
Tryptophan 0.025mg 0.038mg 0%
Threonine 0.049mg 0.172mg 0%
Isoleucine 0.041mg 0.242mg 0%
Leucine 0.066mg 1.006mg 0%
Lysine 0.05mg 0.105mg 0%
Methionine 0.016mg 0.162mg 0%
Phenylalanine 0.052mg 0.366mg 0%
Valine 0.056mg 0.337mg 0%
Histidine 0.027mg 0.172mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Prunes
Prunes
2
2% 64% 31% 3%
Protein: 2.18 g
Fats: 0.38 g
Carbs: 63.88 g
Water: 30.92 g
Other: 2.64 g
7% 2% 79% 11%
Protein: 7.11 g
Fats: 1.75 g
Carbs: 79.45 g
Water: 11.18 g
Other: 0.51 g
Contains more WaterWater +176.6%
Contains more OtherOther +417.6%
Contains more ProteinProtein +226.1%
Contains more FatsFats +360.5%
Contains more CarbsCarbs +24.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
15% 27% 58%
Saturated fat: Sat. Fat 0.22 g
Monounsaturated fat: Mono. Fat 0.39 g
Polyunsaturated fat: Poly. Fat 0.828 g
Contains less Sat. FatSaturated fat -60%
Contains more Mono. FatMonounsaturated fat +635.8%
Contains more Poly. FatPolyunsaturated fat +1235.5%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Prunes
Prunes
2
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
98%
Starch: 73.3 g
Sucrose: 0.68 g
Glucose: 0.56 g
Fructose: 0.17 g
Lactose: 0 g
Maltose: 0.19 g
Galactose: 0 g
Contains more GlucoseGlucose +4446.4%
Contains more FructoseFructose +7223.5%
Contains more StarchStarch +1334.4%
Contains more SucroseSucrose +353.3%
Contains more MaltoseMaltose +216.7%
~equal in Lactose ~0g
~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. Cornmeal - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168867/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.