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Espresso vs. Prunes — In-Depth Nutrition Comparison

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Differences between espresso and prunes

  • Espresso is higher in vitamin B3 and magnesium; however, prunes are richer in vitamin K, fiber, copper, potassium, vitamin A, vitamin B6, manganese, and iron.
  • Prunes' daily need coverage for vitamin K is 49% higher.
  • Espresso has 3 times more vitamin B3 than prunes. While espresso has 5.207mg of vitamin B3, prunes have only 1.882mg.
  • Espresso has a lower glycemic index (0) than prunes (29).

The food types used in this comparison are Beverages, coffee, brewed, espresso, restaurant-prepared and Plums, dried (prunes), uncooked.

Infographic

Espresso 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 57% 0.6% 10% 4.9% 17% 1.4% 3% 1.8% 6.5% 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 +95.1%
Contains more CalciumCalcium +2050%
Contains more PotassiumPotassium +536.5%
Contains more IronIron +615.4%
Contains more CopperCopper +462%
Contains more ZincZinc +780%
Contains more PhosphorusPhosphorus +885.7%
Contains less SodiumSodium -85.7%
Contains more ManganeseManganese +498%
Contains more SeleniumSelenium +∞%

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 0.67% 0% 0.2% 0% 0.25% 41% 98% 1.7% 0.46% 0% 0.25% 0.75% 1.4%
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 B3Vitamin B3 +176.7%
Contains more Vitamin CVitamin C +200%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +4200%
Contains more Vitamin B1Vitamin B1 +5000%
Contains more Vitamin B5Vitamin B5 +1407.1%
Contains more Vitamin B6Vitamin B6 +10150%
Contains more Vitamin KVitamin K +59400%
Contains more FolateFolate +300%
Contains more CholineCholine +288.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.186mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 98%
Protein: 0.12 g
Fats: 0.18 g
Carbs: 1.67 g
Water: 97.8 g
Other: 0.23 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 WaterWater +216.3%
Contains more ProteinProtein +1716.7%
Contains more FatsFats +111.1%
Contains more CarbsCarbs +3725.1%
Contains more OtherOther +1047.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
50% 50%
Saturated fat: Sat. Fat 0.092 g
Monounsaturated fat: Mono. Fat 0 g
Polyunsaturated fat: Poly. Fat 0.092 g
Prunes
2
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 Poly. FatPolyunsaturated fat +48.4%
Contains more Mono. FatMonounsaturated fat +∞%
~equal in Saturated fat ~0.088g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Espresso Prunes DV% diff.
Caffeine 212mg 0mg 53%
Vitamin K 0.1µg 59.5µg 50%
Fiber 0g 7.1g 28%
Copper 0.05mg 0.281mg 26%
Carbs 1.67g 63.88g 21%
Vitamin B3 5.207mg 1.882mg 21%
Potassium 115mg 732mg 18%
Fructose 12.45g 16%
Vitamin B6 0.002mg 0.205mg 16%
Calories 9kcal 240kcal 12%
Manganese 0.05mg 0.299mg 11%
Iron 0.13mg 0.93mg 10%
Magnesium 80mg 41mg 9%
Phosphorus 7mg 69mg 9%
Vitamin B5 0.028mg 0.422mg 8%
Protein 0.12g 2.18g 4%
Vitamin B1 0.001mg 0.051mg 4%
Vitamin A 0µg 39µg 4%
Zinc 0.05mg 0.44mg 4%
Calcium 2mg 43mg 4%
Vitamin E 0.01mg 0.43mg 3%
Starch 5.11g 2%
Choline 2.6mg 10.1mg 1%
Selenium 0µg 0.3µg 1%
Sodium 14mg 2mg 1%
Vitamin B2 0.177mg 0.186mg 1%
Folate 1µg 4µg 1%
Fats 0.18g 0.38g 0%
Vitamin C 0.2mg 0.6mg 0%
Net carbs 1.67g 56.78g N/A
Sugar 0g 38.13g N/A
Saturated fat 0.092g 0.088g 0%
Monounsaturated fat 0g 0.053g 0%
Polyunsaturated fat 0.092g 0.062g 0%
Tryptophan 0.025mg 0%
Threonine 0.049mg 0%
Isoleucine 0.041mg 0%
Leucine 0.066mg 0%
Lysine 0.05mg 0%
Methionine 0.016mg 0%
Phenylalanine 0.052mg 0%
Valine 0.056mg 0%
Histidine 0.027mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Espresso 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
11%
Espresso
26%
Prunes
Minerals Daily Need Coverage Score
10%
Espresso
32%
Prunes

Comparison summary

Which food contains less Sodium?
Prunes
Prunes contains less Sodium (difference - 12mg)
Which food is lower in Saturated fat?
Prunes
Prunes is lower in Saturated fat (difference - 0.004g)
Which food is richer in minerals?
Prunes
Prunes is relatively richer in minerals
Which food is richer in vitamins?
Prunes
Prunes is relatively richer in vitamins
Which food is lower in Sugar?
Espresso
Espresso is lower in Sugar (difference - 38.13g)
Which food is lower in glycemic index?
Espresso
Espresso is lower in glycemic index (difference - 29)
Which food is cheaper?
Espresso
Espresso is cheaper (difference - $1)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 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. Espresso - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171891/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.