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Egg vs. Prunes — In-Depth Nutrition Comparison

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Significant differences between eggs and prunes

  • Eggs have more copper, selenium, choline, vitamin B12, vitamin B2, and vitamin B5; however, prunes are richer in vitamin K, fiber, and potassium.
  • Eggs cover your daily copper needs 191% more than prunes.
  • Prunes have a higher glycemic index. The glycemic index of prunes is 29, while the glycemic index of eggs is 0.

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

Infographic

Egg 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.
Egg
Egg
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 15% 11% 45% 667% 29% 74% 16% 3.4% 168%
Prunes
4
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 +16.3%
Contains more IronIron +28%
Contains more CopperCopper +611.7%
Contains more ZincZinc +138.6%
Contains more PhosphorusPhosphorus +149.3%
Contains more SeleniumSelenium +10166.7%
Contains more MagnesiumMagnesium +310%
Contains more PotassiumPotassium +481%
Contains less SodiumSodium -98.4%
Contains more ManganeseManganese +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
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 0% 50% 21% 33% 17% 118% 1.2% 84% 28% 139% 0.75% 33% 160%
Prunes
4
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 +282.1%
Contains more Vitamin EVitamin E +139.5%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +29.4%
Contains more Vitamin B2Vitamin B2 +175.8%
Contains more Vitamin B5Vitamin B5 +231.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +1000%
Contains more CholineCholine +2808.9%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B3Vitamin B3 +2840.6%
Contains more Vitamin B6Vitamin B6 +69.4%
Contains more Vitamin KVitamin K +19733.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Egg
Egg
3
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
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 +477.1%
Contains more FatsFats +2692.1%
Contains more WaterWater +141.3%
Contains more CarbsCarbs +5603.6%
Contains more OtherOther +146.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Egg
Egg
2
37% 47% 16%
Saturated fat: Sat. Fat 3.267 g
Monounsaturated fat: Mono. Fat 4.077 g
Polyunsaturated fat: Poly. Fat 1.414 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 +7592.5%
Contains more Poly. FatPolyunsaturated fat +2180.6%
Contains less Sat. FatSaturated 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 Cholesterol ok
Lower in Sodium 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 ok

All nutrients comparison - raw data values

Nutrient Egg Prunes DV% diff.
Copper 2mg 0.281mg 191%
Cholesterol 373mg 0mg 124%
Selenium 30.8µg 0.3µg 55%
Choline 293.8mg 10.1mg 52%
Vitamin K 0.3µg 59.5µg 49%
Vitamin B12 1.11µg 0µg 46%
Fiber 0g 7.1g 28%
Vitamin B2 0.513mg 0.186mg 25%
Protein 12.58g 2.18g 21%
Carbs 1.12g 63.88g 21%
Vitamin B5 1.398mg 0.422mg 20%
Potassium 126mg 732mg 18%
Fats 10.61g 0.38g 16%
Fructose 12.45g 16%
Phosphorus 172mg 69mg 15%
Saturated fat 3.267g 0.088g 14%
Manganese 0.026mg 0.299mg 12%
Vitamin A 149µg 39µg 12%
Vitamin D 87IU 0IU 11%
Vitamin D 2.2µg 0µg 11%
Vitamin B3 0.064mg 1.882mg 11%
Monounsaturated fat 4.077g 0.053g 10%
Folate 44µg 4µg 10%
Polyunsaturated fat 1.414g 0.062g 9%
Magnesium 10mg 41mg 7%
Zinc 1.05mg 0.44mg 6%
Vitamin B6 0.121mg 0.205mg 6%
Sodium 124mg 2mg 5%
Calories 155kcal 240kcal 4%
Vitamin E 1.03mg 0.43mg 4%
Iron 1.19mg 0.93mg 3%
Starch 5.11g 2%
Vitamin B1 0.066mg 0.051mg 1%
Vitamin C 0mg 0.6mg 1%
Calcium 50mg 43mg 1%
Net carbs 1.12g 56.78g N/A
Sugar 1.12g 38.13g N/A
Tryptophan 0.153mg 0.025mg 0%
Threonine 0.604mg 0.049mg 0%
Isoleucine 0.686mg 0.041mg 0%
Leucine 1.075mg 0.066mg 0%
Lysine 0.904mg 0.05mg 0%
Methionine 0.392mg 0.016mg 0%
Phenylalanine 0.668mg 0.052mg 0%
Valine 0.767mg 0.056mg 0%
Histidine 0.298mg 0.027mg 0%
Omega-3 - EPA 0.005g 0g N/A
Omega-3 - DHA 0.038g 0g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Egg 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
53%
Egg
26%
Prunes
Minerals Daily Need Coverage Score
103%
Egg
32%
Prunes

Comparison summary

Which food is lower in Cholesterol?
Prunes
Prunes is lower in Cholesterol (difference - 373mg)
Which food contains less Sodium?
Prunes
Prunes contains less Sodium (difference - 122mg)
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?
Egg
Egg is relatively richer in vitamins

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.