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Feta vs. Prunes — In-Depth Nutrition Comparison

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Significant differences between feta and prunes

  • Feta has more vitamin B12, vitamin B2, calcium, and phosphorus; however, prunes are richer in vitamin K, fiber, and copper.
  • Feta covers your daily saturated fat needs 74% more than prunes.
  • Prunes contain less cholesterol.

Specific food types used in this comparison are Cheese, feta and Plums, dried (prunes), uncooked.

Infographic

Feta 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.
Feta
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 148% 5.5% 24% 11% 79% 144% 120% 3.7% 82%
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 +1046.5%
Contains more ZincZinc +554.5%
Contains more PhosphorusPhosphorus +388.4%
Contains more SeleniumSelenium +4900%
Contains more MagnesiumMagnesium +115.8%
Contains more PotassiumPotassium +1080.6%
Contains more IronIron +43.1%
Contains more CopperCopper +778.1%
Contains less SodiumSodium -99.8%
Contains more ManganeseManganese +967.9%

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.
Feta
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% 42% 3.6% 6% 39% 195% 19% 58% 98% 211% 4.5% 24% 8.4%
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 +220.5%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +202%
Contains more Vitamin B2Vitamin B2 +353.8%
Contains more Vitamin B5Vitamin B5 +129.1%
Contains more Vitamin B6Vitamin B6 +106.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +700%
Contains more CholineCholine +52.5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +138.9%
Contains more Vitamin B3Vitamin B3 +89.9%
Contains more Vitamin KVitamin K +3205.6%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Feta
4
14% 21% 4% 55% 5%
Protein: 14.21 g
Fats: 21.28 g
Carbs: 4.09 g
Water: 55.22 g
Other: 5.2 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 +551.8%
Contains more FatsFats +5500%
Contains more WaterWater +78.6%
Contains more OtherOther +97%
Contains more CarbsCarbs +1461.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Feta
2
74% 23% 3%
Saturated fat: Sat. Fat 14.946 g
Monounsaturated fat: Mono. Fat 4.623 g
Polyunsaturated fat: Poly. Fat 0.591 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 +8622.6%
Contains more Poly. FatPolyunsaturated fat +853.2%
Contains less Sat. FatSaturated fat -99.4%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Feta 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 vitamins ok
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Feta Prunes DV% diff.
Vitamin B12 1.69µg 0µg 70%
Saturated fat 14.946g 0.088g 68%
Vitamin B2 0.844mg 0.186mg 51%
Vitamin K 1.8µg 59.5µg 48%
Calcium 493mg 43mg 45%
Sodium 917mg 2mg 40%
Phosphorus 337mg 69mg 38%
Fats 21.28g 0.38g 32%
Cholesterol 89mg 0mg 30%
Copper 0.032mg 0.281mg 28%
Fiber 0g 7.1g 28%
Selenium 15µg 0.3µg 27%
Protein 14.21g 2.18g 24%
Zinc 2.88mg 0.44mg 22%
Potassium 62mg 732mg 20%
Carbs 4.09g 63.88g 20%
Vitamin B6 0.424mg 0.205mg 17%
Fructose 12.45g 16%
Manganese 0.028mg 0.299mg 12%
Vitamin B5 0.967mg 0.422mg 11%
Monounsaturated fat 4.623g 0.053g 11%
Vitamin A 125µg 39µg 10%
Vitamin B1 0.154mg 0.051mg 9%
Folate 32µg 4µg 7%
Vitamin B3 0.991mg 1.882mg 6%
Magnesium 19mg 41mg 5%
Polyunsaturated fat 0.591g 0.062g 4%
Iron 0.65mg 0.93mg 4%
Starch 5.11g 2%
Vitamin E 0.18mg 0.43mg 2%
Vitamin D 0.4µg 0µg 2%
Vitamin D 16IU 0IU 2%
Choline 15.4mg 10.1mg 1%
Calories 264kcal 240kcal 1%
Vitamin C 0mg 0.6mg 1%
Net carbs 4.09g 56.78g N/A
Sugar 4.09g 38.13g N/A
Tryptophan 0.2mg 0.025mg 0%
Threonine 0.637mg 0.049mg 0%
Isoleucine 0.803mg 0.041mg 0%
Leucine 1.395mg 0.066mg 0%
Lysine 1.219mg 0.05mg 0%
Methionine 0.368mg 0.016mg 0%
Phenylalanine 0.675mg 0.052mg 0%
Valine 1.065mg 0.056mg 0%
Histidine 0.397mg 0.027mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Feta 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
54%
Feta
26%
Prunes
Minerals Daily Need Coverage Score
63%
Feta
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 - 915mg)
Which food is lower in Saturated fat?
Prunes
Prunes is lower in Saturated fat (difference - 14.858g)
Which food is cheaper?
Prunes
Prunes is cheaper (difference - $0.5)
Which food is lower in Sugar?
Feta
Feta is lower in Sugar (difference - 34.04g)
Which food is lower in glycemic index?
Feta
Feta is lower in glycemic index (difference - 2)
Which food is richer in vitamins?
Feta
Feta is relatively richer in vitamins
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.

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. Feta - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173420/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.