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Prunes vs. Peanut butter — In-Depth Nutrition Comparison

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How are Prunes and Peanut butter different?

  • Prunes is higher in Vitamin K, however, Peanut butter is richer in Vitamin B3, Manganese, Vitamin E , Phosphorus, Magnesium, Folate, Zinc, and Vitamin B6.
  • Daily need coverage for Vitamin B3 from Peanut butter is 70% higher.
  • Prunes contains 198 times more Vitamin K than Peanut butter. While Prunes contains 59.5µg of Vitamin K, Peanut butter contains only 0.3µg.
  • Prunes has less Saturated Fat.

Plums, dried (prunes), uncooked and Peanut butter, smooth style, without salt are the varieties used in this article.

Infographic

Prunes vs Peanut butter 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.
Contains more Potassium +31.2%
Contains less Sodium -88.2%
Contains more Calcium +14%
Contains more Iron +87.1%
Contains more Magnesium +309.8%
Contains more Phosphorus +385.5%
Contains more Zinc +470.5%
Contains more Copper +50.2%
Contains more Manganese +456.9%
Contains more Selenium +1266.7%
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 15% 66% 120% 144% 50% 3% 69% 141% 218% 23%
Contains more Potassium +31.2%
Contains less Sodium -88.2%
Contains more Calcium +14%
Contains more Iron +87.1%
Contains more Magnesium +309.8%
Contains more Phosphorus +385.5%
Contains more Zinc +470.5%
Contains more Copper +50.2%
Contains more Manganese +456.9%
Contains more Selenium +1266.7%

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
3
:
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin K +19733.3%
Contains more Vitamin E +2016.3%
Contains more Vitamin B1 +194.1%
Contains more Vitamin B3 +596.7%
Contains more Vitamin B5 +169.4%
Contains more Vitamin B6 +115.1%
Contains more Folate +2075%
Equal in Vitamin B2 - 0.192
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 0% 182% 0% 0% 38% 45% 246% 69% 102% 66% 0% 1%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin K +19733.3%
Contains more Vitamin E +2016.3%
Contains more Vitamin B1 +194.1%
Contains more Vitamin B3 +596.7%
Contains more Vitamin B5 +169.4%
Contains more Vitamin B6 +115.1%
Contains more Folate +2075%
Equal in Vitamin B2 - 0.192

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Carbs +186.3%
Contains more Water +2413.8%
Contains more Protein +918.8%
Contains more Fats +13415.8%
Equal in Other - 2.89
2% 64% 31% 3%
Protein: 2.18 g
Fats: 0.38 g
Carbs: 63.88 g
Water: 30.92 g
Other: 2.64 g
22% 51% 22% 3%
Protein: 22.21 g
Fats: 51.36 g
Carbs: 22.31 g
Water: 1.23 g
Other: 2.89 g
Contains more Carbs +186.3%
Contains more Water +2413.8%
Contains more Protein +918.8%
Contains more Fats +13415.8%
Equal in Other - 2.89

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -99.1%
Contains more Monounsaturated Fat +48845.3%
Contains more Polyunsaturated fat +20117.7%
43% 26% 31%
Saturated Fat: 0.088 g
Monounsaturated Fat: 0.053 g
Polyunsaturated fat: 0.062 g
21% 53% 26%
Saturated Fat: 10.325 g
Monounsaturated Fat: 25.941 g
Polyunsaturated fat: 12.535 g
Contains less Saturated Fat -99.1%
Contains more Monounsaturated Fat +48845.3%
Contains more Polyunsaturated fat +20117.7%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Contains more Starch +43.5%
Contains more Glucose +19484.6%
Contains more Fructose +10275%
Contains more Maltose +∞%
Contains more Sucrose +6733.3%
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
25% 73%
Starch: 3.56 g
Sucrose: 10.25 g
Glucose: 0.13 g
Fructose: 0.12 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more Starch +43.5%
Contains more Glucose +19484.6%
Contains more Fructose +10275%
Contains more Maltose +∞%
Contains more Sucrose +6733.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Prunes Peanut butter Opinion
Net carbs 56.78g 17.31g Prunes
Protein 2.18g 22.21g Peanut butter
Fats 0.38g 51.36g Peanut butter
Carbs 63.88g 22.31g Prunes
Calories 240kcal 598kcal Peanut butter
Starch 5.11g 3.56g Prunes
Fructose 12.45g 0.12g Prunes
Sugar 38.13g 10.49g Peanut butter
Fiber 7.1g 5g Prunes
Calcium 43mg 49mg Peanut butter
Iron 0.93mg 1.74mg Peanut butter
Magnesium 41mg 168mg Peanut butter
Phosphorus 69mg 335mg Peanut butter
Potassium 732mg 558mg Prunes
Sodium 2mg 17mg Prunes
Zinc 0.44mg 2.51mg Peanut butter
Copper 0.281mg 0.422mg Peanut butter
Manganese 0.299mg 1.665mg Peanut butter
Selenium 0.3µg 4.1µg Peanut butter
Vitamin A 781IU 0IU Prunes
Vitamin A RAE 39µg 0µg Prunes
Vitamin E 0.43mg 9.1mg Peanut butter
Vitamin C 0.6mg 0mg Prunes
Vitamin B1 0.051mg 0.15mg Peanut butter
Vitamin B2 0.186mg 0.192mg Peanut butter
Vitamin B3 1.882mg 13.112mg Peanut butter
Vitamin B5 0.422mg 1.137mg Peanut butter
Vitamin B6 0.205mg 0.441mg Peanut butter
Folate 4µg 87µg Peanut butter
Vitamin K 59.5µg 0.3µg Prunes
Tryptophan 0.025mg 0.231mg Peanut butter
Threonine 0.049mg 0.525mg Peanut butter
Isoleucine 0.041mg 0.616mg Peanut butter
Leucine 0.066mg 1.546mg Peanut butter
Lysine 0.05mg 0.681mg Peanut butter
Methionine 0.016mg 0.265mg Peanut butter
Phenylalanine 0.052mg 1.202mg Peanut butter
Valine 0.056mg 0.782mg Peanut butter
Histidine 0.027mg 0.557mg Peanut butter
Trans Fat 0.075g Prunes
Saturated Fat 0.088g 10.325g Prunes
Monounsaturated Fat 0.053g 25.941g Peanut butter
Polyunsaturated fat 0.062g 12.535g Peanut butter
Omega-6 - Eicosadienoic acid 0g 0.008g Peanut butter
Omega-6 - Linoleic acid 12.215g Peanut butter
Omega-6 - Gamma-linoleic acid 0g 0.001g Peanut butter
Omega-3 - ALA 0.027g Peanut butter
Omega-3 - Eicosatrienoic acid 0.01g Peanut butter

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Prunes Peanut butter
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
62%
Peanut butter
Minerals Daily Need Coverage Score
32%
Prunes
84%
Peanut butter

Comparison summary

Which food contains less Sodium?
Prunes
Prunes contains less Sodium (difference - 15mg)
Which food is lower in Saturated Fat?
Prunes
Prunes is lower in Saturated Fat (difference - 10.237g)
Which food is cheaper?
Prunes
Prunes is cheaper (difference - $0.8)
Which food is lower in Sugar?
Peanut butter
Peanut butter is lower in Sugar (difference - 27.64g)
Which food is lower in glycemic index?
Peanut butter
Peanut butter is lower in glycemic index (difference - 15)
Which food is richer in minerals?
Peanut butter
Peanut butter is relatively richer in minerals
Which food is richer in vitamins?
Peanut butter
Peanut butter is relatively richer in vitamins
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. Peanut butter - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172470/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.