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  6. Figs vs. Prunes

Figs vs. Prunes — In-Depth Nutrition Comparison

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Significant differences between figs and prunes

  • The amount of vitamin K, copper, fiber, potassium, vitamin A, vitamin B2, vitamin B3, phosphorus, manganese, and vitamin B6 in prunes is higher than in figs.
  • Prunes cover your daily vitamin K needs 46% more than figs.
  • Figs have a higher glycemic index. The glycemic index of figs is 61, while the glycemic index of prunes is 29.

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

Infographic

Figs vs Prunes 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.
Figs
Figs
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 12% 11% 20% 14% 23% 4.1% 6% 0.13% 17% 1.1%
Prunes
Prunes
9
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%
Contains less SodiumSodium -50%
Contains more MagnesiumMagnesium +141.2%
Contains more CalciumCalcium +22.9%
Contains more PotassiumPotassium +215.5%
Contains more IronIron +151.4%
Contains more CopperCopper +301.4%
Contains more ZincZinc +193.3%
Contains more PhosphorusPhosphorus +392.9%
Contains more ManganeseManganese +133.6%
Contains more SeleniumSelenium +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.
Figs
Figs
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 6.7% 0% 2.3% 2.2% 15% 12% 7.5% 18% 26% 0% 12% 4.5%
Prunes
Prunes
7
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%
Contains more Vitamin CVitamin C +233.3%
Contains more Vitamin B1Vitamin B1 +17.6%
Contains more FolateFolate +50%
Contains more Vitamin AVitamin A +457.1%
Contains more Vitamin EVitamin E +290.9%
Contains more Vitamin B2Vitamin B2 +272%
Contains more Vitamin B3Vitamin B3 +370.5%
Contains more Vitamin B5Vitamin B5 +40.7%
Contains more Vitamin B6Vitamin B6 +81.4%
Contains more Vitamin KVitamin K +1166%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Figs Prunes DV% diff.
Vitamin K 4.7µg 59.5µg 46%
Copper 0.07mg 0.281mg 23%
Fiber 2.9g 7.1g 17%
Fructose 12.45g 16%
Carbs 19.18g 63.88g 15%
Potassium 232mg 732mg 15%
Vitamin B2 0.05mg 0.186mg 10%
Vitamin B3 0.4mg 1.882mg 9%
Calories 74kcal 240kcal 8%
Phosphorus 14mg 69mg 8%
Iron 0.37mg 0.93mg 7%
Manganese 0.128mg 0.299mg 7%
Vitamin B6 0.113mg 0.205mg 7%
Magnesium 17mg 41mg 6%
Vitamin A 7µg 39µg 4%
Protein 0.75g 2.18g 3%
Zinc 0.15mg 0.44mg 3%
Vitamin C 2mg 0.6mg 2%
Starch 5.11g 2%
Vitamin E 0.11mg 0.43mg 2%
Vitamin B5 0.3mg 0.422mg 2%
Calcium 35mg 43mg 1%
Vitamin B1 0.06mg 0.051mg 1%
Folate 6µg 4µg 1%
Choline 4.7mg 10.1mg 1%
Polyunsaturated fat 0.144g 0.062g 1%
Protein per 100 calories 1g 0.91g N/A
Calories per 10 g protein 987kcal 1101kcal N/A
Weight per 100 calories 135g 42g N/A
Fats 0.3g 0.38g 0%
Net carbs 16.28g 56.78g N/A
Sugar 16.26g 38.13g N/A
Sodium 1mg 2mg 0%
Selenium 0.2µg 0.3µg 0%
Saturated fat 0.06g 0.088g 0%
Monounsaturated fat 0.066g 0.053g 0%
Tryptophan 0.006mg 0.025mg 0%
Threonine 0.024mg 0.049mg 0%
Isoleucine 0.023mg 0.041mg 0%
Leucine 0.033mg 0.066mg 0%
Lysine 0.03mg 0.05mg 0%
Methionine 0.006mg 0.016mg 0%
Phenylalanine 0.018mg 0.052mg 0%
Valine 0.028mg 0.056mg 0%
Histidine 0.011mg 0.027mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Figs
Figs
1
19% 79%
Protein: 0.75 g
Fats: 0.3 g
Carbs: 19.18 g
Water: 79.11 g
Other: 0.66 g
Prunes
Prunes
4
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 WaterWater +155.9%
Contains more ProteinProtein +190.7%
Contains more FatsFats +26.7%
Contains more CarbsCarbs +233.1%
Contains more OtherOther +300%

Fat Type Comparison

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

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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. Figs - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173021/nutrients
  2. Prunes - 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.