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Peanut butter vs. Prunes — In-Depth Nutrition Comparison

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How are peanut butter and prunes different?

  • Peanut butter is higher in vitamin B3, manganese, vitamin E, phosphorus, magnesium, folate, zinc, and vitamin B6; however, prunes are richer in vitamin K.
  • Daily need coverage for vitamin B3 for peanut butter is 70% higher.
  • Peanut butter contains 117 times more saturated fat than prunes. While peanut butter contains 10.325g of saturated fat, prunes contain only 0.088g.
  • Peanut butter has a lower glycemic index (14) than prunes (29).

Peanut butter, smooth style, without salt and Plums, dried (prunes), uncooked are the varieties used in this article.

Infographic

Peanut butter 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 120% 15% 49% 65% 141% 68% 144% 2.2% 217% 22%
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 +309.8%
Contains more CalciumCalcium +14%
Contains more IronIron +87.1%
Contains more CopperCopper +50.2%
Contains more ZincZinc +470.5%
Contains more PhosphorusPhosphorus +385.5%
Contains more ManganeseManganese +456.9%
Contains more SeleniumSelenium +1266.7%
Contains more PotassiumPotassium +31.2%
Contains less SodiumSodium -88.2%

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% 0% 182% 0% 38% 44% 246% 68% 102% 0% 0.75% 65% 34%
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 +2016.3%
Contains more Vitamin B1Vitamin B1 +194.1%
Contains more Vitamin B3Vitamin B3 +596.7%
Contains more Vitamin B5Vitamin B5 +169.4%
Contains more Vitamin B6Vitamin B6 +115.1%
Contains more FolateFolate +2075%
Contains more CholineCholine +523.8%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin KVitamin K +19733.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.186mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
22% 51% 22% 3%
Protein: 22.21 g
Fats: 51.36 g
Carbs: 22.31 g
Water: 1.23 g
Other: 2.89 g
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 +918.8%
Contains more FatsFats +13415.8%
Contains more CarbsCarbs +186.3%
Contains more WaterWater +2413.8%
~equal in Other ~2.64g

Fat Type Comparison

Fat type breakdown side-by-side comparison
21% 53% 26%
Saturated fat: Sat. Fat 10.325 g
Monounsaturated fat: Mono. Fat 25.941 g
Polyunsaturated fat: Poly. Fat 12.535 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 +48845.3%
Contains more Poly. FatPolyunsaturated fat +20117.7%
Contains less Sat. FatSaturated fat -99.1%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
25% 73%
Starch: 3.56 g
Sucrose: 10.25 g
Glucose: 0.13 g
Fructose: 0.12 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
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 +6733.3%
Contains more StarchStarch +43.5%
Contains more GlucoseGlucose +19484.6%
Contains more FructoseFructose +10275%
Contains more MaltoseMaltose +∞%
~equal in Lactose ~0g
~equal in Galactose ~0g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Peanut butter Prunes DV% diff.
Polyunsaturated fat 12.535g 0.062g 83%
Fats 51.36g 0.38g 78%
Vitamin B3 13.112mg 1.882mg 70%
Monounsaturated fat 25.941g 0.053g 65%
Manganese 1.665mg 0.299mg 59%
Vitamin E 9.1mg 0.43mg 58%
Vitamin K 0.3µg 59.5µg 49%
Saturated fat 10.325g 0.088g 47%
Protein 22.21g 2.18g 40%
Phosphorus 335mg 69mg 38%
Magnesium 168mg 41mg 30%
Folate 87µg 4µg 21%
Zinc 2.51mg 0.44mg 19%
Vitamin B6 0.441mg 0.205mg 18%
Calories 598kcal 240kcal 18%
Copper 0.422mg 0.281mg 16%
Fructose 0.12g 12.45g 15%
Vitamin B5 1.137mg 0.422mg 14%
Carbs 22.31g 63.88g 14%
Iron 1.74mg 0.93mg 10%
Choline 63mg 10.1mg 10%
Fiber 5g 7.1g 8%
Vitamin B1 0.15mg 0.051mg 8%
Selenium 4.1µg 0.3µg 7%
Potassium 558mg 732mg 5%
Vitamin A 0µg 39µg 4%
Vitamin C 0mg 0.6mg 1%
Starch 3.56g 5.11g 1%
Calcium 49mg 43mg 1%
Sodium 17mg 2mg 1%
Net carbs 17.31g 56.78g N/A
Sugar 10.49g 38.13g N/A
Vitamin B2 0.192mg 0.186mg 0%
Trans fat 0.075g N/A
Tryptophan 0.231mg 0.025mg 0%
Threonine 0.525mg 0.049mg 0%
Isoleucine 0.616mg 0.041mg 0%
Leucine 1.546mg 0.066mg 0%
Lysine 0.681mg 0.05mg 0%
Methionine 0.265mg 0.016mg 0%
Phenylalanine 1.202mg 0.052mg 0%
Valine 0.782mg 0.056mg 0%
Histidine 0.557mg 0.027mg 0%
Omega-3 - ALA 0.027g N/A
Omega-3 - Eicosatrienoic acid 0.01g N/A
Omega-6 - Gamma-linoleic acid 0.001g 0g N/A
Omega-6 - Eicosadienoic acid 0.008g 0g N/A
Omega-6 - Linoleic acid 12.215g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Peanut butter 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
60%
Peanut butter
26%
Prunes
Minerals Daily Need Coverage Score
84%
Peanut butter
32%
Prunes

Comparison summary

Which food contains less Sodium?
Prunes
Prunes contains less Sodium (difference - 15mg)
Which food is lower in Saturated fat?
Prunes
Prunes is lower in Saturated fat (difference - 10.237g)
Which food is cheaper?
Prunes
Prunes is cheaper (difference - $0.8)
Which food is lower in Sugar?
Peanut butter
Peanut butter is lower in Sugar (difference - 27.64g)
Which food is lower in glycemic index?
Peanut butter
Peanut butter is lower in glycemic index (difference - 15)
Which food is richer in minerals?
Peanut butter
Peanut butter is relatively richer in minerals
Which food is richer in vitamins?
Peanut butter
Peanut butter is relatively richer in vitamins
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. Peanut butter - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172470/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.