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Olive oil vs. Prunes — In-Depth Nutrition Comparison

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The main differences between olive oil and prunes

  • Olive oil has more vitamin E; however, prunes have more copper, fiber, potassium, vitamin B6, vitamin A, vitamin B2, manganese, and vitamin B3.
  • Daily need coverage for vitamin E for olive oil is 93% higher.
  • Prunes have 157 times less saturated fat than olive oil. Olive oil has 13.808g of saturated fat, while prunes have 0.088g.
  • Prunes have a higher glycemic index than olive oil.

Food types used in this article are Oil, olive, salad or cooking and Plums, dried (prunes), uncooked.

Infographic

Olive oil 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 0% 0.3% 0.09% 21% 0% 0% 0% 0.26% 0% 0%
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 more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +4200%
Contains more PotassiumPotassium +73100%
Contains more IronIron +66.1%
Contains more CopperCopper +∞%
Contains more ZincZinc +∞%
Contains more PhosphorusPhosphorus +∞%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +∞%
~equal in Sodium ~2mg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 0% 0% 287% 0% 0% 0% 0% 0% 0% 0% 151% 0% 0.16%
Prunes
9
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 2% 13% 8.6% 0% 13% 43% 35% 25% 47% 0% 149% 3% 5.5%
Contains more Vitamin EVitamin E +3237.2%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +3266.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~59.5µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 g
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 FatsFats +26215.8%
Contains more ProteinProtein +∞%
Contains more CarbsCarbs +∞%
Contains more WaterWater +∞%
Contains more OtherOther +∞%

Fat Type Comparison

Fat type breakdown side-by-side comparison
14% 75% 11%
Saturated fat: Sat. Fat 13.808 g
Monounsaturated fat: Mono. Fat 72.961 g
Polyunsaturated fat: Poly. Fat 10.523 g
Prunes
1
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 more Mono. FatMonounsaturated fat +137562.3%
Contains more Poly. FatPolyunsaturated fat +16872.6%
Contains less Sat. FatSaturated fat -99.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Olive oil Prunes DV% diff.
Monounsaturated fat 72.961g 0.053g 182%
Fats 100g 0.38g 153%
Vitamin E 14.35mg 0.43mg 93%
Polyunsaturated fat 10.523g 0.062g 70%
Saturated fat 13.808g 0.088g 62%
Calories 884kcal 240kcal 32%
Copper 0mg 0.281mg 31%
Fiber 0g 7.1g 28%
Potassium 1mg 732mg 22%
Carbs 0g 63.88g 21%
Vitamin B6 0mg 0.205mg 16%
Fructose 12.45g 16%
Vitamin B2 0mg 0.186mg 14%
Manganese 0mg 0.299mg 13%
Vitamin B3 0mg 1.882mg 12%
Phosphorus 0mg 69mg 10%
Magnesium 0mg 41mg 10%
Vitamin B5 0mg 0.422mg 8%
Iron 0.56mg 0.93mg 5%
Vitamin B1 0mg 0.051mg 4%
Zinc 0mg 0.44mg 4%
Vitamin A 0µg 39µg 4%
Protein 0g 2.18g 4%
Calcium 1mg 43mg 4%
Starch 5.11g 2%
Choline 0.3mg 10.1mg 2%
Vitamin C 0mg 0.6mg 1%
Folate 0µg 4µg 1%
Vitamin K 60.2µg 59.5µg 1%
Selenium 0µg 0.3µg 1%
Net carbs 0g 56.78g N/A
Sugar 0g 38.13g N/A
Sodium 2mg 2mg 0%
Tryptophan 0mg 0.025mg 0%
Threonine 0mg 0.049mg 0%
Isoleucine 0mg 0.041mg 0%
Leucine 0mg 0.066mg 0%
Lysine 0mg 0.05mg 0%
Methionine 0mg 0.016mg 0%
Phenylalanine 0mg 0.052mg 0%
Valine 0mg 0.056mg 0%
Histidine 0mg 0.027mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Olive oil Prunes
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
34%
Olive oil
26%
Prunes
Minerals Daily Need Coverage Score
2%
Olive oil
32%
Prunes

Comparison summary

Which food is richer in minerals?
Prunes
Prunes is relatively richer in minerals
Which food is lower in Saturated fat?
Prunes
Prunes is lower in Saturated fat (difference - 13.72g)
Which food is richer in vitamins?
Prunes
Prunes is relatively richer in vitamins
Which food is lower in Sugar?
Olive oil
Olive oil is lower in Sugar (difference - 38.13g)
Which food is lower in glycemic index?
Olive oil
Olive oil is lower in glycemic index (difference - 29)
Which food is cheaper?
Olive oil
Olive oil is cheaper (difference - $0.6)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (2 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. Olive oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171413/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.