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  6. Prunes vs. Almond

Prunes vs. Almond — In-Depth Nutrition Comparison

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Important differences between Prunes and Almond

  • Prunes has more Vitamin K, however, Almond is richer in Vitamin E , Copper, Manganese, Vitamin B2, Phosphorus, Magnesium, Iron, Zinc, and Calcium.
  • Almond's daily need coverage for Vitamin E is 168% more.

The food varieties used in the comparison are Plums, dried (prunes), uncooked and Nuts, almonds.

Infographic

Prunes vs Almond 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.
Prunes
Prunes
0
:
10
Almond
Almond
Contains more Calcium +525.6%
Contains more Iron +298.9%
Contains more Magnesium +558.5%
Contains more Phosphorus +597.1%
Contains less Sodium -50%
Contains more Zinc +609.1%
Contains more Copper +266.9%
Contains more Manganese +628.8%
Contains more Selenium +1266.7%
Equal in Potassium - 733
Prunes
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 13% 35% 30% 30% 65% 1% 12% 94% 39% 2%
Almond
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 81% 140% 193% 207% 65% 1% 86% 344% 285% 23%
Contains more Calcium +525.6%
Contains more Iron +298.9%
Contains more Magnesium +558.5%
Contains more Phosphorus +597.1%
Contains less Sodium -50%
Contains more Zinc +609.1%
Contains more Copper +266.9%
Contains more Manganese +628.8%
Contains more Selenium +1266.7%
Equal in Potassium - 733

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.
Prunes
Prunes
4
:
6
Almond
Almond
Contains more Vitamin A +38950%
Contains more Vitamin C +∞%
Contains more Vitamin B6 +49.6%
Contains more Vitamin K +∞%
Contains more Vitamin E +5860.5%
Contains more Vitamin B1 +302%
Contains more Vitamin B2 +511.8%
Contains more Vitamin B3 +92.2%
Contains more Vitamin B5 +11.6%
Contains more Folate +1000%
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%
Almond
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 513% 0% 0% 52% 263% 68% 29% 32% 33% 0% 0%
Contains more Vitamin A +38950%
Contains more Vitamin C +∞%
Contains more Vitamin B6 +49.6%
Contains more Vitamin K +∞%
Contains more Vitamin E +5860.5%
Contains more Vitamin B1 +302%
Contains more Vitamin B2 +511.8%
Contains more Vitamin B3 +92.2%
Contains more Vitamin B5 +11.6%
Contains more Folate +1000%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Prunes
Prunes
2
:
3
Almond
Almond
Contains more Carbs +196.4%
Contains more Water +601.1%
Contains more Protein +870.2%
Contains more Fats +13039.5%
Contains more Other +12.1%
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
Almond
21% 50% 22% 4% 3%
Protein: 21.15 g
Fats: 49.93 g
Carbs: 21.55 g
Water: 4.41 g
Other: 2.96 g
Contains more Carbs +196.4%
Contains more Water +601.1%
Contains more Protein +870.2%
Contains more Fats +13039.5%
Contains more Other +12.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Prunes
Prunes
1
:
2
Almond
Almond
Contains less Saturated Fat -97.7%
Contains more Monounsaturated Fat +59430.2%
Contains more Polyunsaturated fat +19785.5%
Prunes
43% 26% 31%
Saturated Fat: 0.088 g
Monounsaturated Fat: 0.053 g
Polyunsaturated fat: 0.062 g
Almond
8% 66% 26%
Saturated Fat: 3.802 g
Monounsaturated Fat: 31.551 g
Polyunsaturated fat: 12.329 g
Contains less Saturated Fat -97.7%
Contains more Monounsaturated Fat +59430.2%
Contains more Polyunsaturated fat +19785.5%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Prunes
Prunes
4
:
2
Almond
Almond
Contains more Starch +609.7%
Contains more Glucose +14876.5%
Contains more Fructose +11218.2%
Contains more Maltose +50%
Contains more Sucrose +2533.3%
Contains more Galactose +∞%
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
Almond
14% 78% 3% 2%
Starch: 0.72 g
Sucrose: 3.95 g
Glucose: 0.17 g
Fructose: 0.11 g
Lactose: 0 g
Maltose: 0.04 g
Galactose: 0.07 g
Contains more Starch +609.7%
Contains more Glucose +14876.5%
Contains more Fructose +11218.2%
Contains more Maltose +50%
Contains more Sucrose +2533.3%
Contains more Galactose +∞%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Prunes Almond Opinion
Net carbs 56.78g 9.05g Prunes
Protein 2.18g 21.15g Almond
Fats 0.38g 49.93g Almond
Carbs 63.88g 21.55g Prunes
Calories 240kcal 579kcal Almond
Starch 5.11g 0.72g Prunes
Fructose 12.45g 0.11g Prunes
Sugar 38.13g 4.35g Almond
Fiber 7.1g 12.5g Almond
Calcium 43mg 269mg Almond
Iron 0.93mg 3.71mg Almond
Magnesium 41mg 270mg Almond
Phosphorus 69mg 481mg Almond
Potassium 732mg 733mg Almond
Sodium 2mg 1mg Almond
Zinc 0.44mg 3.12mg Almond
Copper 0.281mg 1.031mg Almond
Manganese 0.299mg 2.179mg Almond
Selenium 0.3µg 4.1µg Almond
Vitamin A 781IU 2IU Prunes
Vitamin A RAE 39µg 0µg Prunes
Vitamin E 0.43mg 25.63mg Almond
Vitamin C 0.6mg 0mg Prunes
Vitamin B1 0.051mg 0.205mg Almond
Vitamin B2 0.186mg 1.138mg Almond
Vitamin B3 1.882mg 3.618mg Almond
Vitamin B5 0.422mg 0.471mg Almond
Vitamin B6 0.205mg 0.137mg Prunes
Folate 4µg 44µg Almond
Vitamin K 59.5µg 0µg Prunes
Tryptophan 0.025mg 0.211mg Almond
Threonine 0.049mg 0.601mg Almond
Isoleucine 0.041mg 0.751mg Almond
Leucine 0.066mg 1.473mg Almond
Lysine 0.05mg 0.568mg Almond
Methionine 0.016mg 0.157mg Almond
Phenylalanine 0.052mg 1.132mg Almond
Valine 0.056mg 0.855mg Almond
Histidine 0.027mg 0.539mg Almond
Trans Fat 0.015g Prunes
Saturated Fat 0.088g 3.802g Prunes
Monounsaturated Fat 0.053g 31.551g Almond
Polyunsaturated fat 0.062g 12.329g Almond
Omega-6 - Eicosadienoic acid 0g 0.002g Almond
Omega-6 - Linoleic acid 12.32g Almond
Omega-3 - ALA 0.003g Almond

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Prunes Almond
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
31%
Prunes
82%
Almond
Minerals Daily Need Coverage Score
32%
Prunes
142%
Almond

Comparison summary

Which food is lower in Saturated Fat?
Prunes
Prunes is lower in Saturated Fat (difference - 3.714g)
Which food is cheaper?
Prunes
Prunes is cheaper (difference - $0.4)
Which food is lower in Sugar?
Almond
Almond is lower in Sugar (difference - 33.78g)
Which food contains less Sodium?
Almond
Almond contains less Sodium (difference - 1mg)
Which food is lower in glycemic index?
Almond
Almond is lower in glycemic index (difference - 29)
Which food is richer in minerals?
Almond
Almond is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Prunes - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168162/nutrients
  2. Almond - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170567/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.