Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Nuts
  4. Mixed nuts
  5. Compare
  6. Mixed nuts vs. Prunes

Mixed nuts vs. Prunes — In-Depth Nutrition Comparison

Compare

How are mixed nuts and prunes different?

  • Mixed nuts are richer in manganese, copper, selenium, phosphorus, vitamin E, magnesium, vitamin B3, and zinc, while prunes are higher in vitamin K.
  • Mixed nuts cover your daily need for manganese, 76% more than prunes.
  • Mixed nuts contain 113 times more selenium than prunes. Mixed nuts contain 33.9µg of selenium, while prunes contain 0.3µg.
  • Prunes are lower in saturated fat.

Nuts, mixed nuts, oil roasted, with peanuts, without salt added and Plums, dried (prunes), uncooked types were used in this article.

Infographic

Mixed nuts 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 164% 35% 56% 98% 302% 92% 195% 0.65% 266% 185%
Prunes
Prunes
2
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 +458.5%
Contains more CalciumCalcium +172.1%
Contains more IronIron +180.6%
Contains more CopperCopper +222.8%
Contains more ZincZinc +663.6%
Contains more PhosphorusPhosphorus +560.9%
Contains more ManganeseManganese +582.3%
Contains more SeleniumSelenium +11200%
Contains more PotassiumPotassium +15.8%
Contains less SodiumSodium -60%

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 1.7% 0% 156% 0% 47% 45% 145% 68% 81% 0% 14% 62% 28%
Prunes
Prunes
3
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 EVitamin E +1718.6%
Contains more Vitamin B1Vitamin B1 +270.6%
Contains more Vitamin B3Vitamin B3 +309.6%
Contains more Vitamin B5Vitamin B5 +170.1%
Contains more Vitamin B6Vitamin B6 +71.7%
Contains more FolateFolate +1975%
Contains more CholineCholine +414.9%
Contains more Vitamin CVitamin C +20%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin KVitamin K +943.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.186mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Mixed nuts Prunes DV% diff.
Polyunsaturated fat 14.612g 0.062g 97%
Fats 53.95g 0.38g 82%
Manganese 2.04mg 0.299mg 76%
Monounsaturated fat 28.488g 0.053g 71%
Copper 0.907mg 0.281mg 70%
Selenium 33.9µg 0.3µg 61%
Phosphorus 456mg 69mg 55%
Vitamin E 7.82mg 0.43mg 49%
Magnesium 229mg 41mg 45%
Vitamin K 5.7µg 59.5µg 45%
Saturated fat 8.711g 0.088g 39%
Vitamin B3 7.709mg 1.882mg 36%
Protein 20.04g 2.18g 36%
Zinc 3.36mg 0.44mg 27%
Iron 2.61mg 0.93mg 21%
Folate 83µg 4µg 20%
Calories 607kcal 240kcal 18%
Fructose 0g 12.45g 16%
Carbs 21.05g 63.88g 14%
Vitamin B5 1.14mg 0.422mg 14%
Vitamin B1 0.189mg 0.051mg 12%
Vitamin B6 0.352mg 0.205mg 11%
Choline 52mg 10.1mg 8%
Calcium 117mg 43mg 7%
Vitamin A 0µg 39µg 4%
Potassium 632mg 732mg 3%
Vitamin B2 0.196mg 0.186mg 1%
Vitamin C 0.5mg 0.6mg 0%
Net carbs 14.05g 56.78g N/A
Sugar 4.15g 38.13g N/A
Fiber 7g 7.1g 0%
Starch 4.2g 5.11g 0%
Sodium 5mg 2mg 0%
Trans fat 0.055g N/A
Tryptophan 0.22mg 0.025mg 0%
Threonine 0.703mg 0.049mg 0%
Isoleucine 0.826mg 0.041mg 0%
Leucine 1.656mg 0.066mg 0%
Lysine 0.782mg 0.05mg 0%
Methionine 0.283mg 0.016mg 0%
Phenylalanine 1.182mg 0.052mg 0%
Valine 1.001mg 0.056mg 0%
Histidine 0.572mg 0.027mg 0%
Omega-3 - EPA 0.005g 0g N/A
Omega-3 - ALA 0.082g N/A
Omega-6 - Eicosadienoic acid 0.013g 0g N/A
Omega-6 - Linoleic acid 14.455g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
20% 54% 21% 2% 3%
Protein: 20.04 g
Fats: 53.95 g
Carbs: 21.05 g
Water: 2.08 g
Other: 2.88 g
Prunes
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 +819.3%
Contains more FatsFats +14097.4%
Contains more CarbsCarbs +203.5%
Contains more WaterWater +1386.5%
~equal in Other ~2.64g

Fat Type Comparison

Fat type breakdown side-by-side comparison
17% 55% 28%
Saturated fat: Sat. Fat 8.711 g
Monounsaturated fat: Mono. Fat 28.488 g
Polyunsaturated fat: Poly. Fat 14.612 g
Prunes
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 +53650.9%
Contains more Poly. FatPolyunsaturated fat +23467.7%
Contains less Sat. FatSaturated fat -99%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
50% 50%
Starch: 4.2 g
Sucrose: 4.15 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Prunes
Prunes
4
12% 59% 29%
Starch: 5.11 g
Sucrose: 0.15 g
Glucose: 25.46 g
Fructose: 12.45 g
Lactose: 0 g
Maltose: 0.06 g
Galactose: 0 g
Contains more SucroseSucrose +2666.7%
Contains more StarchStarch +21.7%
Contains more GlucoseGlucose +∞%
Contains more FructoseFructose +∞%
Contains more MaltoseMaltose +∞%
~equal in Lactose ~0g
~equal in Galactose ~0g

People also compare

Mixed nuts
Mixed nuts vs Brazil nut
Brazil nut
Mixed nuts
Mixed nuts vs Cashew
Cashew
Mixed nuts
Mixed nuts vs Hazelnut
Hazelnut
Prunes
Prunes vs Plum
Plum
Prunes
Prunes vs Dried fruit
Dried fruit
Prunes
Prunes vs Quince
Quince

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. Mixed nuts - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170587/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.