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  6. Muffin vs. Prunes

Muffin vs. Prunes — In-Depth Nutrition Comparison

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A recap on differences between Muffin and Prunes

  • Muffin has more Choline, Selenium, and Folate, however, Prunes is higher in Copper, Fiber, Potassium, Vitamin K, and Vitamin B6.
  • Prunes covers your daily Copper needs 25% more than Muffin.
  • Prunes contains 168 times less Sodium than Muffin. Muffin contains 336mg of Sodium, while Prunes contains 2mg.

Food varieties used in this article are Muffins, blueberry, commercially prepared (Includes mini-muffins) and Plums, dried (prunes), uncooked.

Infographic

Muffin 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.
Muffin
Muffin
5
:
5
Prunes
Prunes
Contains more Iron +39.8%
Contains more Phosphorus +111.6%
Contains more Manganese +50.2%
Contains more Selenium +2633.3%
Contains more Magnesium +310%
Contains more Potassium +505%
Contains less Sodium -99.4%
Contains more Zinc +18.9%
Contains more Copper +368.3%
Equal in Calcium - 43
Muffin
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 14% 49% 8% 63% 11% 44% 11% 20% 59% 45%
Prunes
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 13% 35% 30% 30% 65% 1% 12% 94% 39% 2%
Contains more Iron +39.8%
Contains more Phosphorus +111.6%
Contains more Manganese +50.2%
Contains more Selenium +2633.3%
Contains more Magnesium +310%
Contains more Potassium +505%
Contains less Sodium -99.4%
Contains more Zinc +18.9%
Contains more Copper +368.3%
Equal in Calcium - 43

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.
Muffin
Muffin
7
:
5
Prunes
Prunes
Contains more Vitamin E +279.1%
Contains more Vitamin D +∞%
Contains more Vitamin C +50%
Contains more Vitamin B1 +229.4%
Contains more Vitamin B5 +11.4%
Contains more Folate +1100%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +969.9%
Contains more Vitamin B2 +14.1%
Contains more Vitamin B3 +32.7%
Contains more Vitamin B6 +412.5%
Contains more Vitamin K +51.8%
Muffin
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 5% 33% 3% 3% 43% 38% 27% 29% 10% 36% 20% 99%
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 +279.1%
Contains more Vitamin D +∞%
Contains more Vitamin C +50%
Contains more Vitamin B1 +229.4%
Contains more Vitamin B5 +11.4%
Contains more Folate +1100%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +969.9%
Contains more Vitamin B2 +14.1%
Contains more Vitamin B3 +32.7%
Contains more Vitamin B6 +412.5%
Contains more Vitamin K +51.8%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Muffin
Muffin
2
:
3
Prunes
Prunes
Contains more Protein +106%
Contains more Fats +4128.9%
Contains more Carbs +20.5%
Contains more Water +23.9%
Contains more Other +78.4%
Muffin
4% 16% 53% 25%
Protein: 4.49 g
Fats: 16.07 g
Carbs: 53 g
Water: 24.96 g
Other: 1.48 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 +106%
Contains more Fats +4128.9%
Contains more Carbs +20.5%
Contains more Water +23.9%
Contains more Other +78.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Muffin
Muffin
2
:
1
Prunes
Prunes
Contains more Monounsaturated Fat +8998.1%
Contains more Polyunsaturated fat +12969.4%
Contains less Saturated Fat -96.9%
Muffin
18% 31% 51%
Saturated Fat: 2.844 g
Monounsaturated Fat: 4.822 g
Polyunsaturated fat: 8.103 g
Prunes
43% 26% 31%
Saturated Fat: 0.088 g
Monounsaturated Fat: 0.053 g
Polyunsaturated fat: 0.062 g
Contains more Monounsaturated Fat +8998.1%
Contains more Polyunsaturated fat +12969.4%
Contains less Saturated Fat -96.9%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Muffin
Muffin
4
:
2
Prunes
Prunes
Contains more Starch +219.2%
Contains more Sucrose +18573.3%
Contains more Lactose +∞%
Contains more Maltose +683.3%
Contains more Glucose +1969.9%
Contains more Fructose +928.9%
Muffin
34% 59% 3% 3%
Starch: 16.31 g
Sucrose: 28.01 g
Glucose: 1.23 g
Fructose: 1.21 g
Lactose: 0.54 g
Maltose: 0.47 g
Galactose: 0 g
Prunes
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 Starch +219.2%
Contains more Sucrose +18573.3%
Contains more Lactose +∞%
Contains more Maltose +683.3%
Contains more Glucose +1969.9%
Contains more Fructose +928.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Muffin Prunes Opinion
Net carbs 51.9g 56.78g Prunes
Protein 4.49g 2.18g Muffin
Fats 16.07g 0.38g Muffin
Carbs 53g 63.88g Prunes
Calories 375kcal 240kcal Muffin
Starch 16.31g 5.11g Muffin
Fructose 1.21g 12.45g Prunes
Sugar 31.47g 38.13g Muffin
Fiber 1.1g 7.1g Prunes
Calcium 44mg 43mg Muffin
Iron 1.3mg 0.93mg Muffin
Magnesium 10mg 41mg Prunes
Phosphorus 146mg 69mg Muffin
Potassium 121mg 732mg Prunes
Sodium 336mg 2mg Prunes
Zinc 0.37mg 0.44mg Prunes
Copper 0.06mg 0.281mg Prunes
Manganese 0.449mg 0.299mg Muffin
Selenium 8.2µg 0.3µg Muffin
Vitamin A 73IU 781IU Prunes
Vitamin A RAE 21µg 39µg Prunes
Vitamin E 1.63mg 0.43mg Muffin
Vitamin D 4IU 0IU Muffin
Vitamin D 0.1µg 0µg Muffin
Vitamin C 0.9mg 0.6mg Muffin
Vitamin B1 0.168mg 0.051mg Muffin
Vitamin B2 0.163mg 0.186mg Prunes
Vitamin B3 1.418mg 1.882mg Prunes
Vitamin B5 0.47mg 0.422mg Muffin
Vitamin B6 0.04mg 0.205mg Prunes
Folate 48µg 4µg Muffin
Vitamin B12 0.16µg 0µg Muffin
Vitamin K 39.2µg 59.5µg Prunes
Tryptophan 0.066mg 0.025mg Muffin
Threonine 0.181mg 0.049mg Muffin
Isoleucine 0.224mg 0.041mg Muffin
Leucine 0.421mg 0.066mg Muffin
Lysine 0.199mg 0.05mg Muffin
Methionine 0.115mg 0.016mg Muffin
Phenylalanine 0.277mg 0.052mg Muffin
Valine 0.257mg 0.056mg Muffin
Histidine 0.128mg 0.027mg Muffin
Cholesterol 30mg 0mg Prunes
Trans Fat 0.2g Prunes
Saturated Fat 2.844g 0.088g Prunes
Omega-3 - DHA 0.008g 0g Muffin
Omega-3 - DPA 0.001g 0g Muffin
Monounsaturated Fat 4.822g 0.053g Muffin
Polyunsaturated fat 8.103g 0.062g Muffin
Omega-6 - Eicosadienoic acid 0.007g 0g Muffin
Omega-6 - Linoleic acid 6.911g Muffin
Omega-6 - Gamma-linoleic acid 0.048g 0g Muffin
Omega-3 - ALA 1.022g Muffin
Omega-6 - Dihomo-gamma-linoleic acid 0.002g Muffin

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Muffin 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
28%
Muffin
31%
Prunes
Minerals Daily Need Coverage Score
32%
Muffin
32%
Prunes

Comparison summary

Which food contains less Sodium?
Prunes
Prunes contains less Sodium (difference - 334mg)
Which food is lower in Cholesterol?
Prunes
Prunes is lower in Cholesterol (difference - 30mg)
Which food is lower in Saturated Fat?
Prunes
Prunes is lower in Saturated Fat (difference - 2.756g)
Which food is lower in glycemic index?
Prunes
Prunes is lower in glycemic index (difference - 30)
Which food is lower in Sugar?
Muffin
Muffin is lower in Sugar (difference - 6.66g)
Which food is cheaper?
Muffin
Muffin is cheaper (difference - $2)
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.
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. Muffin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172765/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.