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Almond vs Prune - In-Depth Nutrition Comparison

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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" chart below show how much of the daily needs can be covered by 300 grams of the food
Almond
8
:
0
Prune
Contains more Iron +298.9%
Contains more Calcium +525.6%
Contains more Magnesium +558.5%
Contains more Copper +266.9%
Contains more Zinc +609.1%
Contains more Phosphorus +597.1%
Contains less Sodium -50%
Equal in Potassium - 732
Contains more Iron +298.9%
Contains more Calcium +525.6%
Contains more Magnesium +558.5%
Contains more Copper +266.9%
Contains more Zinc +609.1%
Contains more Phosphorus +597.1%
Contains less Sodium -50%
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
6
:
4
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, total +1000%
Contains more Vitamin C +∞%
Contains more Vitamin A +38950%
Contains more Vitamin B6 +49.6%
Contains more Vitamin K +∞%
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, total +1000%
Contains more Vitamin C +∞%
Contains more Vitamin A +38950%
Contains more Vitamin B6 +49.6%
Contains more Vitamin K +∞%

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
57
Almond
31
Prune
Mineral Summary Score
96
Almond
24
Prune

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
127%
Almond
13%
Prune
Carbohydrates
22%
Almond
64%
Prune
Fats
230%
Almond
2%
Prune

Comparison summary table

Pay attention at 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 Sugars ok
Lower in Sodium ok
Lower in glycemic index ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Almond Prune
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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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 contains less Sugars?
Almond
Almond contains less Sugars (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 - 19)
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 definitely stated which food is richer in vitamins. See charts below for detailed information.

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Almond Prune Opinion
Calories 579 240 Almond
Protein 21.15 2.18 Almond
Fats 49.93 0.38 Almond
Vitamin C 0 0.6 Prune
Carbs 21.55 63.88 Prune
Cholesterol 0 0
Vitamin D 0 0
Iron 3.71 0.93 Almond
Calcium 269 43 Almond
Potassium 733 732 Almond
Magnesium 270 41 Almond
Sugars 4.35 38.13 Prune
Fiber 12.5 7.1 Almond
Copper 1.031 0.281 Almond
Zinc 3.12 0.44 Almond
Starch 0.72 5.11 Prune
Phosphorus 481 69 Almond
Sodium 1 2 Almond
Vitamin A 2 781 Prune
Vitamin E 25.63 0.43 Almond
Vitamin D 0 0
Vitamin B1 0.205 0.051 Almond
Vitamin B2 1.138 0.186 Almond
Vitamin B3 3.618 1.882 Almond
Vitamin B5 0.471 0.422 Almond
Vitamin B6 0.137 0.205 Prune
Vitamin B12 0 0
Vitamin K 0 59.5 Prune
Folate, total 44 4 Almond
Folic acid (B9) 0 0
Trans Fat 0.015 Prune
Saturated Fat 3.802 0.088 Prune
Monounsaturated Fat 31.551 0.053 Almond
Polyunsaturated fat 12.329 0.062 Almond
Tryptophan 0.211 0.025 Almond
Threonine 0.601 0.049 Almond
Isoleucine 0.751 0.041 Almond
Leucine 1.473 0.066 Almond
Lysine 0.568 0.05 Almond
Methionine 0.157 0.016 Almond
Phenylalanine 1.132 0.052 Almond
Valine 0.855 0.056 Almond
Histidine 0.539 0.027 Almond
Fructose 0.11 12.45 Prune

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented seperately if present) is the USDA's FoodCentral. The exact links of 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

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.