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Prunes vs. Figs — In-Depth Nutrition Comparison

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Significant differences between Prunes and Figs

  • The amount of Vitamin K, Copper, Fiber, Potassium, Vitamin B2, Vitamin B3, Phosphorus, Manganese, Vitamin B6, and Iron in Prunes is higher than in Figs.
  • Prunes covers your daily Vitamin K needs 46% more than Figs.
  • Figs have 5 times less Phosphorus than Prunes. Prunes has 69mg of Phosphorus, while Figs have 14mg.

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

Infographic

Prunes vs Figs infographic
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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.
Prunes
9
:
1
Figs
Contains more Calcium +22.9%
Contains more Iron +151.4%
Contains more Magnesium +141.2%
Contains more Phosphorus +392.9%
Contains more Potassium +215.5%
Contains more Zinc +193.3%
Contains more Copper +301.4%
Contains more Manganese +133.6%
Contains more Selenium +50%
Contains less Sodium -50%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 13% 35% 30% 30% 65% 1% 12% 94% 39% 2%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 11% 14% 13% 6% 21% 1% 5% 24% 17% 2%
Contains more Calcium +22.9%
Contains more Iron +151.4%
Contains more Magnesium +141.2%
Contains more Phosphorus +392.9%
Contains more Potassium +215.5%
Contains more Zinc +193.3%
Contains more Copper +301.4%
Contains more Manganese +133.6%
Contains more Selenium +50%
Contains less Sodium -50%

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
7
:
3
Figs
Contains more Vitamin A +450%
Contains more Vitamin E +290.9%
Contains more Vitamin B2 +272%
Contains more Vitamin B3 +370.5%
Contains more Vitamin B5 +40.7%
Contains more Vitamin B6 +81.4%
Contains more Vitamin K +1166%
Contains more Vitamin C +233.3%
Contains more Vitamin B1 +17.6%
Contains more Folate +50%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 47% 9% 0% 2% 13% 43% 36% 26% 48% 3% 0% 149%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 9% 3% 0% 7% 15% 12% 8% 18% 27% 5% 0% 12%
Contains more Vitamin A +450%
Contains more Vitamin E +290.9%
Contains more Vitamin B2 +272%
Contains more Vitamin B3 +370.5%
Contains more Vitamin B5 +40.7%
Contains more Vitamin B6 +81.4%
Contains more Vitamin K +1166%
Contains more Vitamin C +233.3%
Contains more Vitamin B1 +17.6%
Contains more Folate +50%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Prunes
4
:
1
Figs
Contains more Protein +190.7%
Contains more Fats +26.7%
Contains more Carbs +233.1%
Contains more Other +300%
Contains more Water +155.9%
2% 64% 31% 3%
Protein: 2.18 g
Fats: 0.38 g
Carbs: 63.88 g
Water: 30.92 g
Other: 2.64 g
19% 79%
Protein: 0.75 g
Fats: 0.3 g
Carbs: 19.18 g
Water: 79.11 g
Other: 0.66 g
Contains more Protein +190.7%
Contains more Fats +26.7%
Contains more Carbs +233.1%
Contains more Other +300%
Contains more Water +155.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Prunes
0
:
3
Figs
Contains less Saturated Fat -31.8%
Contains more Monounsaturated Fat +24.5%
Contains more Polyunsaturated fat +132.3%
43% 26% 31%
Saturated Fat: 0.088 g
Monounsaturated Fat: 0.053 g
Polyunsaturated fat: 0.062 g
22% 24% 53%
Saturated Fat: 0.06 g
Monounsaturated Fat: 0.066 g
Polyunsaturated fat: 0.144 g
Contains less Saturated Fat -31.8%
Contains more Monounsaturated Fat +24.5%
Contains more Polyunsaturated fat +132.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Prunes Figs Opinion
Net carbs 56.78g 16.28g Prunes
Protein 2.18g 0.75g Prunes
Fats 0.38g 0.3g Prunes
Carbs 63.88g 19.18g Prunes
Calories 240kcal 74kcal Prunes
Starch 5.11g Prunes
Fructose 12.45g Prunes
Sugar 38.13g 16.26g Figs
Fiber 7.1g 2.9g Prunes
Calcium 43mg 35mg Prunes
Iron 0.93mg 0.37mg Prunes
Magnesium 41mg 17mg Prunes
Phosphorus 69mg 14mg Prunes
Potassium 732mg 232mg Prunes
Sodium 2mg 1mg Figs
Zinc 0.44mg 0.15mg Prunes
Copper 0.281mg 0.07mg Prunes
Manganese 0.299mg 0.128mg Prunes
Selenium 0.3µg 0.2µg Prunes
Vitamin A 781IU 142IU Prunes
Vitamin A RAE 39µg 7µg Prunes
Vitamin E 0.43mg 0.11mg Prunes
Vitamin C 0.6mg 2mg Figs
Vitamin B1 0.051mg 0.06mg Figs
Vitamin B2 0.186mg 0.05mg Prunes
Vitamin B3 1.882mg 0.4mg Prunes
Vitamin B5 0.422mg 0.3mg Prunes
Vitamin B6 0.205mg 0.113mg Prunes
Folate 4µg 6µg Figs
Vitamin K 59.5µg 4.7µg Prunes
Tryptophan 0.025mg 0.006mg Prunes
Threonine 0.049mg 0.024mg Prunes
Isoleucine 0.041mg 0.023mg Prunes
Leucine 0.066mg 0.033mg Prunes
Lysine 0.05mg 0.03mg Prunes
Methionine 0.016mg 0.006mg Prunes
Phenylalanine 0.052mg 0.018mg Prunes
Valine 0.056mg 0.028mg Prunes
Histidine 0.027mg 0.011mg Prunes
Saturated Fat 0.088g 0.06g Figs
Monounsaturated Fat 0.053g 0.066g Figs
Polyunsaturated fat 0.062g 0.144g Figs

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Prunes Figs
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
31%
Prunes
9%
Figs
Minerals Daily Need Coverage Score
32%
Prunes
11%
Figs

Comparison summary

Which food is richer in minerals?
Prunes
Prunes is relatively richer in minerals
Which food is lower in glycemic index?
Prunes
Prunes is lower in glycemic index (difference - 32)
Which food is richer in vitamins?
Prunes
Prunes is relatively richer in vitamins
Which food is lower in Sugar?
Figs
Figs is lower in Sugar (difference - 21.87g)
Which food contains less Sodium?
Figs
Figs contains less Sodium (difference - 1mg)
Which food is lower in Saturated Fat?
Figs
Figs is lower in Saturated Fat (difference - 0.028g)
Which food is cheaper?
Figs
Figs is cheaper (difference - $1.4)
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. Prunes - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168162/nutrients
  2. Figs - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173021/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.