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Peanut vs. Prunes — In-Depth Nutrition Comparison

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How are peanuts and prunes different?

  • Peanuts are richer in copper, manganese, vitamin B3, folate, vitamin E, vitamin B1, iron, and phosphorus, while prunes are higher in vitamin K.
  • Peanuts cover your daily need for copper, 96% more than prunes.
  • Peanuts contain 71 times more saturated fat than prunes. Peanuts contain 6.279g of saturated fat, while prunes contain 0.088g.
  • Prunes have a higher glycemic index (29) than peanuts (13).

Peanuts, all types, raw and Plums, dried (prunes), uncooked types were used in this article.

Infographic

Peanut 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.
Peanut
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 120% 28% 62% 172% 381% 89% 161% 2.3% 252% 39%
Prunes
1
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 +309.8%
Contains more CalciumCalcium +114%
Contains more IronIron +392.5%
Contains more CopperCopper +307.1%
Contains more ZincZinc +643.2%
Contains more PhosphorusPhosphorus +444.9%
Contains more ManganeseManganese +546.8%
Contains more SeleniumSelenium +2300%
Contains less SodiumSodium -88.9%
~equal in Potassium ~732mg

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.
Peanut
7
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% 0% 167% 0% 160% 31% 226% 106% 80% 0% 0% 180% 29%
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 EVitamin E +1837.2%
Contains more Vitamin B1Vitamin B1 +1154.9%
Contains more Vitamin B3Vitamin B3 +541.1%
Contains more Vitamin B5Vitamin B5 +318.7%
Contains more Vitamin B6Vitamin B6 +69.8%
Contains more FolateFolate +5900%
Contains more CholineCholine +419.8%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +37.8%
Contains more Vitamin KVitamin K +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Peanut Prunes DV% diff.
Polyunsaturated fat 15.558g 0.062g 103%
Copper 1.144mg 0.281mg 96%
Fats 49.24g 0.38g 75%
Manganese 1.934mg 0.299mg 71%
Vitamin B3 12.066mg 1.882mg 64%
Monounsaturated fat 24.426g 0.053g 61%
Folate 240µg 4µg 59%
Vitamin E 8.33mg 0.43mg 53%
Vitamin K 0µg 59.5µg 50%
Vitamin B1 0.64mg 0.051mg 49%
Protein 25.8g 2.18g 47%
Iron 4.58mg 0.93mg 46%
Phosphorus 376mg 69mg 44%
Magnesium 168mg 41mg 30%
Saturated fat 6.279g 0.088g 28%
Vitamin B5 1.767mg 0.422mg 27%
Zinc 3.27mg 0.44mg 26%
Calories 567kcal 240kcal 16%
Fructose 12.45g 16%
Carbs 16.13g 63.88g 16%
Selenium 7.2µg 0.3µg 13%
Vitamin B6 0.348mg 0.205mg 11%
Choline 52.5mg 10.1mg 8%
Fiber 8.5g 7.1g 6%
Calcium 92mg 43mg 5%
Vitamin A 0µg 39µg 4%
Vitamin B2 0.135mg 0.186mg 4%
Starch 5.11g 2%
Potassium 705mg 732mg 1%
Sodium 18mg 2mg 1%
Vitamin C 0mg 0.6mg 1%
Net carbs 7.63g 56.78g N/A
Sugar 4.72g 38.13g N/A
Tryptophan 0.25mg 0.025mg 0%
Threonine 0.883mg 0.049mg 0%
Isoleucine 0.907mg 0.041mg 0%
Leucine 1.672mg 0.066mg 0%
Lysine 0.926mg 0.05mg 0%
Methionine 0.317mg 0.016mg 0%
Phenylalanine 1.377mg 0.052mg 0%
Valine 1.082mg 0.056mg 0%
Histidine 0.652mg 0.027mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Peanut
2
26% 49% 16% 7% 2%
Protein: 25.8 g
Fats: 49.24 g
Carbs: 16.13 g
Water: 6.5 g
Other: 2.33 g
Prunes
3
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 +1083.5%
Contains more FatsFats +12857.9%
Contains more CarbsCarbs +296%
Contains more WaterWater +375.7%
Contains more OtherOther +13.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Peanut
2
14% 53% 34%
Saturated fat: Sat. Fat 6.279 g
Monounsaturated fat: Mono. Fat 24.426 g
Polyunsaturated fat: Poly. Fat 15.558 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 +45986.8%
Contains more Poly. FatPolyunsaturated fat +24993.5%
Contains less Sat. FatSaturated fat -98.6%

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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. Peanut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172430/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.