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Almond vs Prune - In-Depth Nutrition Comparison

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Important differences between Almond and Prune

  • Almond has more Vitamin E , Copper, Manganese, Vitamin B2, Phosphorus, Magnesium, Iron, Zinc, and Calcium, however Prune is richer in Vitamin K.
  • Almond's daily need coverage for Vitamin E is 168% more.
  • Almond contains 7 times more Manganese than Prune. Almond contains 2.179mg of Manganese, while Prune contains 0.299mg.

The food varieties used in the comparison are Nuts, almonds and Plums, dried (prunes), uncooked.

Infographic

Almond vs Prune 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Almond
Almond
8
:
0
Prune
Prune
Contains more Calcium +525.6%
Contains more Iron +298.9%
Contains more Magnesium +558.5%
Contains more Phosphorus +597.1%
Contains less Sodium -50%
Contains more Zinc +609.1%
Contains more Copper +266.9%
Equal in Potassium - 732
Almond
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 81% 140% 193% 207% 65% 1% 86% 344%
Prune
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 13% 35% 30% 30% 65% 1% 12% 94%
Contains more Calcium +525.6%
Contains more Iron +298.9%
Contains more Magnesium +558.5%
Contains more Phosphorus +597.1%
Contains less Sodium -50%
Contains more Zinc +609.1%
Contains more Copper +266.9%
Equal in Potassium - 732

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Almond
Almond
6
:
4
Prune
Prune
Contains more Vitamin E +5860.5%
Contains more Vitamin B1 +302%
Contains more Vitamin B2 +511.8%
Contains more Vitamin B3 +92.2%
Contains more Vitamin B5 +11.6%
Contains more Folate +1000%
Contains more Vitamin A +38950%
Contains more Vitamin C +∞%
Contains more Vitamin B6 +49.6%
Contains more Vitamin K +∞%
Almond
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 513% 0% 0% 52% 263% 68% 29% 32% 33% 0% 0%
Prune
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%
Contains more Vitamin E +5860.5%
Contains more Vitamin B1 +302%
Contains more Vitamin B2 +511.8%
Contains more Vitamin B3 +92.2%
Contains more Vitamin B5 +11.6%
Contains more Folate +1000%
Contains more Vitamin A +38950%
Contains more Vitamin C +∞%
Contains more Vitamin B6 +49.6%
Contains more Vitamin K +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Almond
Almond
3
:
2
Prune
Prune
Contains more Protein +870.2%
Contains more Fats +13039.5%
Contains more Other +12.1%
Contains more Carbs +196.4%
Contains more Water +601.1%
Almond
21% 50% 22% 4% 3%
Protein: 21.15 g
Fats: 49.93 g
Carbs: 21.55 g
Water: 4.41 g
Other: 2.96 g
Prune
2% 64% 31% 3%
Protein: 2.18 g
Fats: 0.38 g
Carbs: 63.88 g
Water: 30.92 g
Other: 2.64 g
Contains more Protein +870.2%
Contains more Fats +13039.5%
Contains more Other +12.1%
Contains more Carbs +196.4%
Contains more Water +601.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Almond
Almond
2
:
1
Prune
Prune
Contains more Monounsaturated Fat +59430.2%
Contains more Polyunsaturated fat +19785.5%
Contains less Saturated Fat -97.7%
Almond
8% 66% 26%
Saturated Fat: 3.802 g
Monounsaturated Fat: 31.551 g
Polyunsaturated fat: 12.329 g
Prune
43% 26% 31%
Saturated Fat: 0.088 g
Monounsaturated Fat: 0.053 g
Polyunsaturated fat: 0.062 g
Contains more Monounsaturated Fat +59430.2%
Contains more Polyunsaturated fat +19785.5%
Contains less Saturated Fat -97.7%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Almond
Almond
2
:
4
Prune
Prune
Contains more Sucrose +2533.3%
Contains more Galactose +∞%
Contains more Starch +609.7%
Contains more Glucose +14876.5%
Contains more Fructose +11218.2%
Contains more Maltose +50%
Almond
14% 78% 3% 2%
Starch: 0.72 g
Sucrose: 3.95 g
Glucose: 0.17 g
Fructose: 0.11 g
Lactose: 0 g
Maltose: 0.04 g
Galactose: 0.07 g
Prune
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
Contains more Sucrose +2533.3%
Contains more Galactose +∞%
Contains more Starch +609.7%
Contains more Glucose +14876.5%
Contains more Fructose +11218.2%
Contains more Maltose +50%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Almond Prune
Lower in Saturated Fat ok
Lower in price ok
Lower in Sugar ok
Lower in Sodium ok
Lower in glycemic index ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Almond Prune Opinion
Net carbs 9.05g 56.78g Prune
Protein 21.15g 2.18g Almond
Fats 49.93g 0.38g Almond
Carbs 21.55g 63.88g Prune
Calories 579kcal 240kcal Almond
Starch 0.72g 5.11g Prune
Fructose 0.11g 12.45g Prune
Sugar 4.35g 38.13g Almond
Fiber 12.5g 7.1g Almond
Calcium 269mg 43mg Almond
Iron 3.71mg 0.93mg Almond
Magnesium 270mg 41mg Almond
Phosphorus 481mg 69mg Almond
Potassium 733mg 732mg Almond
Sodium 1mg 2mg Almond
Zinc 3.12mg 0.44mg Almond
Copper 1.031mg 0.281mg Almond
Vitamin A 2IU 781IU Prune
Vitamin A RAE 0µg 39µg Prune
Vitamin E 25.63mg 0.43mg Almond
Vitamin C 0mg 0.6mg Prune
Vitamin B1 0.205mg 0.051mg Almond
Vitamin B2 1.138mg 0.186mg Almond
Vitamin B3 3.618mg 1.882mg Almond
Vitamin B5 0.471mg 0.422mg Almond
Vitamin B6 0.137mg 0.205mg Prune
Folate 44µg 4µg Almond
Vitamin K 0µg 59.5µg Prune
Tryptophan 0.211mg 0.025mg Almond
Threonine 0.601mg 0.049mg Almond
Isoleucine 0.751mg 0.041mg Almond
Leucine 1.473mg 0.066mg Almond
Lysine 0.568mg 0.05mg Almond
Methionine 0.157mg 0.016mg Almond
Phenylalanine 1.132mg 0.052mg Almond
Valine 0.855mg 0.056mg Almond
Histidine 0.539mg 0.027mg Almond
Trans Fat 0.015g Prune
Saturated Fat 3.802g 0.088g Prune
Monounsaturated Fat 31.551g 0.053g Almond
Polyunsaturated fat 12.329g 0.062g Almond
Omega-6 - Eicosadienoic acid 0.002g 0g Almond
Omega-6 - Linoleic acid 12.32g Almond
Omega-3 - ALA 0.003g Almond

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Almond Prune
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 show how much of your all daily needs across all vitamins or minerals this food would cover if you took three 100 grams servings of it (approximation of 3 serving sizes)
Vitamins Daily Need Coverage Score
82%
Almond
31%
Prune
Minerals Daily Need Coverage Score
139%
Almond
35%
Prune

Comparison summary

Which food is lower in Saturated Fat?
Prune
Prune is lower in Saturated Fat (difference - 3.714g)
Which food is cheaper?
Prune
Prune is cheaper (difference - $0.4)
Which food is lower in Sugar?
Almond
Almond is lower in Sugar (difference - 33.78g)
Which food contains less Sodium?
Almond
Almond contains less Sodium (difference - 1mg)
Which food is lower in glycemic index?
Almond
Almond is lower in glycemic index (difference - 29)
Which food is richer in minerals?
Almond
Almond is relatively richer in minerals
Which food contains less Cholesterol?
?
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.

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Almond - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170567/nutrients
  2. Prune - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168162/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.