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  6. Edam vs. Prunes

Edam vs. Prunes — In-Depth Nutrition Comparison

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How are Edam and Prunes different?

  • Edam is higher in Calcium, Phosphorus, Vitamin B12, and Zinc, however, Prunes is richer in Vitamin K, Fiber, and Copper.
  • Daily need coverage for Saturated Fat from Edam is 87% higher.
  • Prunes has less Cholesterol.

Cheese, edam and Plums, dried (prunes), uncooked are the varieties used in this article.

Infographic

Edam 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.
Edam
Edam
4
:
6
Prunes
Prunes
Contains more Calcium +1600%
Contains more Phosphorus +676.8%
Contains more Zinc +752.3%
Contains more Selenium +4733.3%
Contains more Iron +111.4%
Contains more Magnesium +36.7%
Contains more Potassium +289.4%
Contains less Sodium -99.8%
Contains more Copper +680.6%
Contains more Manganese +2618.2%
Edam
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 220% 17% 22% 230% 17% 106% 103% 12% 2% 80%
Prunes
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 13% 35% 30% 30% 65% 1% 12% 94% 39% 2%
Contains more Calcium +1600%
Contains more Phosphorus +676.8%
Contains more Zinc +752.3%
Contains more Selenium +4733.3%
Contains more Iron +111.4%
Contains more Magnesium +36.7%
Contains more Potassium +289.4%
Contains less Sodium -99.8%
Contains more Copper +680.6%
Contains more Manganese +2618.2%

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.
Edam
Edam
5
:
7
Prunes
Prunes
Contains more Vitamin D +∞%
Contains more Vitamin B2 +109.1%
Contains more Folate +300%
Contains more Vitamin B12 +∞%
Contains more Vitamin E +79.2%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +37.8%
Contains more Vitamin B3 +2195.1%
Contains more Vitamin B5 +50.2%
Contains more Vitamin B6 +169.7%
Contains more Vitamin K +2487%
Equal in Vitamin A - 781
Edam
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 50% 5% 15% 0% 10% 90% 2% 17% 18% 12% 193% 6%
Prunes
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 D +∞%
Contains more Vitamin B2 +109.1%
Contains more Folate +300%
Contains more Vitamin B12 +∞%
Contains more Vitamin E +79.2%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +37.8%
Contains more Vitamin B3 +2195.1%
Contains more Vitamin B5 +50.2%
Contains more Vitamin B6 +169.7%
Contains more Vitamin K +2487%
Equal in Vitamin A - 781

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Edam
Edam
4
:
1
Prunes
Prunes
Contains more Protein +1046.3%
Contains more Fats +7215.8%
Contains more Water +34.4%
Contains more Other +59.8%
Contains more Carbs +4367.1%
Edam
25% 28% 42% 4%
Protein: 24.99 g
Fats: 27.8 g
Carbs: 1.43 g
Water: 41.56 g
Other: 4.22 g
Prunes
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 +1046.3%
Contains more Fats +7215.8%
Contains more Water +34.4%
Contains more Other +59.8%
Contains more Carbs +4367.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Edam
Edam
2
:
1
Prunes
Prunes
Contains more Monounsaturated Fat +15230.2%
Contains more Polyunsaturated fat +972.6%
Contains less Saturated Fat -99.5%
Edam
67% 31% 3%
Saturated Fat: 17.572 g
Monounsaturated Fat: 8.125 g
Polyunsaturated fat: 0.665 g
Prunes
43% 26% 31%
Saturated Fat: 0.088 g
Monounsaturated Fat: 0.053 g
Polyunsaturated fat: 0.062 g
Contains more Monounsaturated Fat +15230.2%
Contains more Polyunsaturated fat +972.6%
Contains less Saturated Fat -99.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Edam Prunes Opinion
Net carbs 1.43g 56.78g Prunes
Protein 24.99g 2.18g Edam
Fats 27.8g 0.38g Edam
Carbs 1.43g 63.88g Prunes
Calories 357kcal 240kcal Edam
Starch 5.11g Prunes
Fructose 12.45g Prunes
Sugar 1.43g 38.13g Edam
Fiber 0g 7.1g Prunes
Calcium 731mg 43mg Edam
Iron 0.44mg 0.93mg Prunes
Magnesium 30mg 41mg Prunes
Phosphorus 536mg 69mg Edam
Potassium 188mg 732mg Prunes
Sodium 812mg 2mg Prunes
Zinc 3.75mg 0.44mg Edam
Copper 0.036mg 0.281mg Prunes
Manganese 0.011mg 0.299mg Prunes
Selenium 14.5µg 0.3µg Edam
Vitamin A 825IU 781IU Edam
Vitamin A RAE 243µg 39µg Edam
Vitamin E 0.24mg 0.43mg Prunes
Vitamin D 20IU 0IU Edam
Vitamin D 0.5µg 0µg Edam
Vitamin C 0mg 0.6mg Prunes
Vitamin B1 0.037mg 0.051mg Prunes
Vitamin B2 0.389mg 0.186mg Edam
Vitamin B3 0.082mg 1.882mg Prunes
Vitamin B5 0.281mg 0.422mg Prunes
Vitamin B6 0.076mg 0.205mg Prunes
Folate 16µg 4µg Edam
Vitamin B12 1.54µg 0µg Edam
Vitamin K 2.3µg 59.5µg Prunes
Tryptophan 0.352mg 0.025mg Edam
Threonine 0.932mg 0.049mg Edam
Isoleucine 1.308mg 0.041mg Edam
Leucine 2.57mg 0.066mg Edam
Lysine 2.66mg 0.05mg Edam
Methionine 0.721mg 0.016mg Edam
Phenylalanine 1.434mg 0.052mg Edam
Valine 1.81mg 0.056mg Edam
Histidine 1.034mg 0.027mg Edam
Cholesterol 89mg 0mg Prunes
Saturated Fat 17.572g 0.088g Prunes
Monounsaturated Fat 8.125g 0.053g Edam
Polyunsaturated fat 0.665g 0.062g Edam

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Edam Prunes
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
35%
Edam
31%
Prunes
Minerals Daily Need Coverage Score
80%
Edam
32%
Prunes

Comparison summary

Which food contains less Sodium?
Prunes
Prunes contains less Sodium (difference - 810mg)
Which food is lower in Cholesterol?
Prunes
Prunes is lower in Cholesterol (difference - 89mg)
Which food is lower in Saturated Fat?
Prunes
Prunes is lower in Saturated Fat (difference - 17.484g)
Which food is cheaper?
Prunes
Prunes is cheaper (difference - $0.6)
Which food is lower in Sugar?
Edam
Edam is lower in Sugar (difference - 36.7g)
Which food is lower in glycemic index?
Edam
Edam is lower in glycemic index (difference - 2)
Which food is richer in minerals?
?
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.
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

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. Edam - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173419/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.