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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 are richer in vitamin K, fiber, and copper.
  • Daily need coverage for saturated fat for edam is 87% higher.
  • Prunes have less cholesterol.

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

Infographic

Edam vs Prunes infographic
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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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Edam
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 21% 219% 17% 17% 12% 102% 230% 106% 1.4% 79%
Prunes
6
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 CalciumCalcium +1600%
Contains more ZincZinc +752.3%
Contains more PhosphorusPhosphorus +676.8%
Contains more SeleniumSelenium +4733.3%
Contains more MagnesiumMagnesium +36.7%
Contains more PotassiumPotassium +289.4%
Contains more IronIron +111.4%
Contains more CopperCopper +680.6%
Contains less SodiumSodium -99.8%
Contains more ManganeseManganese +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
6
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% 81% 4.8% 7.5% 9.3% 90% 1.5% 17% 18% 193% 5.8% 12% 8.4%
Prunes
7
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 AVitamin A +523.1%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +109.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +300%
Contains more CholineCholine +52.5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +79.2%
Contains more Vitamin B1Vitamin B1 +37.8%
Contains more Vitamin B3Vitamin B3 +2195.1%
Contains more Vitamin B5Vitamin B5 +50.2%
Contains more Vitamin B6Vitamin B6 +169.7%
Contains more Vitamin KVitamin K +2487%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Edam
4
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
1
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 ProteinProtein +1046.3%
Contains more FatsFats +7215.8%
Contains more WaterWater +34.4%
Contains more OtherOther +59.8%
Contains more CarbsCarbs +4367.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Edam
2
67% 31% 3%
Saturated fat: Sat. Fat 17.572 g
Monounsaturated fat: Mono. Fat 8.125 g
Polyunsaturated fat: Poly. Fat 0.665 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 +15230.2%
Contains more Poly. FatPolyunsaturated fat +972.6%
Contains less Sat. FatSaturated 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 Cholesterol ok
Lower in Sodium 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 DV% diff.
Saturated fat 17.572g 0.088g 79%
Calcium 731mg 43mg 69%
Phosphorus 536mg 69mg 67%
Vitamin B12 1.54µg 0µg 64%
Vitamin K 2.3µg 59.5µg 48%
Protein 24.99g 2.18g 46%
Fats 27.8g 0.38g 42%
Sodium 812mg 2mg 35%
Cholesterol 89mg 0mg 30%
Zinc 3.75mg 0.44mg 30%
Fiber 0g 7.1g 28%
Copper 0.036mg 0.281mg 27%
Selenium 14.5µg 0.3µg 26%
Vitamin A 243µg 39µg 23%
Carbs 1.43g 63.88g 21%
Monounsaturated fat 8.125g 0.053g 20%
Vitamin B2 0.389mg 0.186mg 16%
Fructose 12.45g 16%
Potassium 188mg 732mg 16%
Manganese 0.011mg 0.299mg 13%
Vitamin B3 0.082mg 1.882mg 11%
Vitamin B6 0.076mg 0.205mg 10%
Calories 357kcal 240kcal 6%
Iron 0.44mg 0.93mg 6%
Polyunsaturated fat 0.665g 0.062g 4%
Vitamin D 20IU 0IU 3%
Vitamin D 0.5µg 0µg 3%
Folate 16µg 4µg 3%
Vitamin B5 0.281mg 0.422mg 3%
Magnesium 30mg 41mg 3%
Starch 5.11g 2%
Vitamin B1 0.037mg 0.051mg 1%
Vitamin C 0mg 0.6mg 1%
Vitamin E 0.24mg 0.43mg 1%
Choline 15.4mg 10.1mg 1%
Net carbs 1.43g 56.78g N/A
Sugar 1.43g 38.13g N/A
Tryptophan 0.352mg 0.025mg 0%
Threonine 0.932mg 0.049mg 0%
Isoleucine 1.308mg 0.041mg 0%
Leucine 2.57mg 0.066mg 0%
Lysine 2.66mg 0.05mg 0%
Methionine 0.721mg 0.016mg 0%
Phenylalanine 1.434mg 0.052mg 0%
Valine 1.81mg 0.056mg 0%
Histidine 1.034mg 0.027mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Edam Prunes
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

People also compare

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%
Edam
26%
Prunes
Minerals Daily Need Coverage Score
80%
Edam
32%
Prunes

Comparison summary

Which food is lower in Cholesterol?
Prunes
Prunes is lower in Cholesterol (difference - 89mg)
Which food contains less Sodium?
Prunes
Prunes contains less Sodium (difference - 810mg)
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.