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  6. Egg vs. Prunes

Egg vs. Prunes — In-Depth Nutrition Comparison

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Significant differences between Egg and Prunes

  • Egg has more Copper, Selenium, Choline, Vitamin B12, Vitamin B2, and Vitamin B5, however, Prunes is richer in Vitamin K, Fiber, and Potassium.
  • Egg covers your daily Copper needs 191% more than Prunes.

Specific food types used in this comparison are Egg, whole, cooked, hard-boiled and Plums, dried (prunes), uncooked.

Infographic

Egg 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.
Egg
Egg
6
:
4
Prunes
Prunes
Contains more Calcium +16.3%
Contains more Iron +28%
Contains more Phosphorus +149.3%
Contains more Zinc +138.6%
Contains more Copper +611.7%
Contains more Selenium +10166.7%
Contains more Magnesium +310%
Contains more Potassium +481%
Contains less Sodium -98.4%
Contains more Manganese +1050%
Egg
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 45% 8% 74% 12% 17% 29% 667% 4% 169%
Prunes
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 13% 35% 30% 30% 65% 1% 12% 94% 39% 2%
Contains more Calcium +16.3%
Contains more Iron +28%
Contains more Phosphorus +149.3%
Contains more Zinc +138.6%
Contains more Copper +611.7%
Contains more Selenium +10166.7%
Contains more Magnesium +310%
Contains more Potassium +481%
Contains less Sodium -98.4%
Contains more Manganese +1050%

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.
Egg
Egg
7
:
5
Prunes
Prunes
Contains more Vitamin E +139.5%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +29.4%
Contains more Vitamin B2 +175.8%
Contains more Vitamin B5 +231.3%
Contains more Folate +1000%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +50.2%
Contains more Vitamin C +∞%
Contains more Vitamin B3 +2840.6%
Contains more Vitamin B6 +69.4%
Contains more Vitamin K +19733.3%
Egg
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 32% 21% 67% 0% 17% 119% 2% 84% 28% 33% 139% 1%
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 E +139.5%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +29.4%
Contains more Vitamin B2 +175.8%
Contains more Vitamin B5 +231.3%
Contains more Folate +1000%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +50.2%
Contains more Vitamin C +∞%
Contains more Vitamin B3 +2840.6%
Contains more Vitamin B6 +69.4%
Contains more Vitamin K +19733.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Egg
Egg
3
:
2
Prunes
Prunes
Contains more Protein +477.1%
Contains more Fats +2692.1%
Contains more Water +141.3%
Contains more Carbs +5603.6%
Contains more Other +146.7%
Egg
13% 11% 75%
Protein: 12.58 g
Fats: 10.61 g
Carbs: 1.12 g
Water: 74.62 g
Other: 1.07 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 +477.1%
Contains more Fats +2692.1%
Contains more Water +141.3%
Contains more Carbs +5603.6%
Contains more Other +146.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Egg
Egg
2
:
1
Prunes
Prunes
Contains more Monounsaturated Fat +7592.5%
Contains more Polyunsaturated fat +2180.6%
Contains less Saturated Fat -97.3%
Egg
37% 47% 16%
Saturated Fat: 3.267 g
Monounsaturated Fat: 4.077 g
Polyunsaturated fat: 1.414 g
Prunes
43% 26% 31%
Saturated Fat: 0.088 g
Monounsaturated Fat: 0.053 g
Polyunsaturated fat: 0.062 g
Contains more Monounsaturated Fat +7592.5%
Contains more Polyunsaturated fat +2180.6%
Contains less Saturated Fat -97.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Egg Prunes Opinion
Net carbs 1.12g 56.78g Prunes
Protein 12.58g 2.18g Egg
Fats 10.61g 0.38g Egg
Carbs 1.12g 63.88g Prunes
Calories 155kcal 240kcal Prunes
Starch 5.11g Prunes
Fructose 12.45g Prunes
Sugar 1.12g 38.13g Egg
Fiber 0g 7.1g Prunes
Calcium 50mg 43mg Egg
Iron 1.19mg 0.93mg Egg
Magnesium 10mg 41mg Prunes
Phosphorus 172mg 69mg Egg
Potassium 126mg 732mg Prunes
Sodium 124mg 2mg Prunes
Zinc 1.05mg 0.44mg Egg
Copper 2mg 0.281mg Egg
Manganese 0.026mg 0.299mg Prunes
Selenium 30.8µg 0.3µg Egg
Vitamin A 520IU 781IU Prunes
Vitamin A RAE 149µg 39µg Egg
Vitamin E 1.03mg 0.43mg Egg
Vitamin D 87IU 0IU Egg
Vitamin D 2.2µg 0µg Egg
Vitamin C 0mg 0.6mg Prunes
Vitamin B1 0.066mg 0.051mg Egg
Vitamin B2 0.513mg 0.186mg Egg
Vitamin B3 0.064mg 1.882mg Prunes
Vitamin B5 1.398mg 0.422mg Egg
Vitamin B6 0.121mg 0.205mg Prunes
Folate 44µg 4µg Egg
Vitamin B12 1.11µg 0µg Egg
Vitamin K 0.3µg 59.5µg Prunes
Tryptophan 0.153mg 0.025mg Egg
Threonine 0.604mg 0.049mg Egg
Isoleucine 0.686mg 0.041mg Egg
Leucine 1.075mg 0.066mg Egg
Lysine 0.904mg 0.05mg Egg
Methionine 0.392mg 0.016mg Egg
Phenylalanine 0.668mg 0.052mg Egg
Valine 0.767mg 0.056mg Egg
Histidine 0.298mg 0.027mg Egg
Cholesterol 373mg 0mg Prunes
Saturated Fat 3.267g 0.088g Prunes
Omega-3 - DHA 0.038g 0g Egg
Omega-3 - EPA 0.005g 0g Egg
Monounsaturated Fat 4.077g 0.053g Egg
Polyunsaturated fat 1.414g 0.062g Egg

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Egg 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
45%
Egg
31%
Prunes
Minerals Daily Need Coverage Score
103%
Egg
32%
Prunes

Comparison summary

Which food contains less Sodium?
Prunes
Prunes contains less Sodium (difference - 122mg)
Which food is lower in Cholesterol?
Prunes
Prunes is lower in Cholesterol (difference - 373mg)
Which food is lower in Saturated Fat?
Prunes
Prunes is lower in Saturated Fat (difference - 3.179g)
Which food is lower in Sugar?
Egg
Egg is lower in Sugar (difference - 37.01g)
Which food is lower in glycemic index?
Egg
Egg is lower in glycemic index (difference - 29)
Which food is cheaper?
Egg
Egg is cheaper (difference - $1)
Which food is richer in minerals?
Egg
Egg is relatively richer in minerals
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. Egg - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173424/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.