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  6. Prunes vs. Figs

Prunes vs. Figs — In-Depth Nutrition Comparison

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Significant differences between prunes and figs

  • The amount of vitamin K, copper, fiber, potassium, vitamin A, vitamin B2, vitamin B3, phosphorus, manganese, and vitamin B6 in prunes is higher than in figs.
  • Prunes cover your daily vitamin K needs 46% more than figs.
  • Figs have 6 times less vitamin A than prunes. Prunes have 781 IU of vitamin A, while figs have 142 IU.
  • Figs have a higher glycemic index. The glycemic index of figs is 61, while the glycemic index of prunes is 29.

Specific food types used in this comparison are Plums, dried (prunes), uncooked and Figs, raw.

Infographic

Prunes vs Figs 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
9
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%
Figs
Figs
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 12% 11% 20% 14% 23% 4.1% 6% 0.13% 17% 1.1%
Contains more MagnesiumMagnesium +141.2%
Contains more CalciumCalcium +22.9%
Contains more PotassiumPotassium +215.5%
Contains more IronIron +151.4%
Contains more CopperCopper +301.4%
Contains more ZincZinc +193.3%
Contains more PhosphorusPhosphorus +392.9%
Contains more ManganeseManganese +133.6%
Contains more SeleniumSelenium +50%
Contains less SodiumSodium -50%

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
7
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 2% 0% 13% 8.6% 13% 43% 35% 25% 47% 0% 149% 3%
Figs
Figs
3
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 6.7% 0% 2.3% 2.2% 15% 12% 7.5% 18% 26% 0% 12% 4.5%
Contains more Vitamin AVitamin A +457.1%
Contains more Vitamin EVitamin E +290.9%
Contains more Vitamin B2Vitamin B2 +272%
Contains more Vitamin B3Vitamin B3 +370.5%
Contains more Vitamin B5Vitamin B5 +40.7%
Contains more Vitamin B6Vitamin B6 +81.4%
Contains more Vitamin KVitamin K +1166%
Contains more Vitamin CVitamin C +233.3%
Contains more Vitamin B1Vitamin B1 +17.6%
Contains more FolateFolate +50%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Prunes Figs DV% diff.
Vitamin K 59.5µg 4.7µg 46%
Copper 0.281mg 0.07mg 23%
Fiber 7.1g 2.9g 17%
Fructose 12.45g 16%
Carbs 63.88g 19.18g 15%
Potassium 732mg 232mg 15%
Vitamin B2 0.186mg 0.05mg 10%
Vitamin B3 1.882mg 0.4mg 9%
Calories 240kcal 74kcal 8%
Phosphorus 69mg 14mg 8%
Iron 0.93mg 0.37mg 7%
Manganese 0.299mg 0.128mg 7%
Vitamin B6 0.205mg 0.113mg 7%
Magnesium 41mg 17mg 6%
Vitamin A 39µg 7µg 4%
Protein 2.18g 0.75g 3%
Zinc 0.44mg 0.15mg 3%
Vitamin C 0.6mg 2mg 2%
Starch 5.11g 2%
Vitamin E 0.43mg 0.11mg 2%
Vitamin B5 0.422mg 0.3mg 2%
Calcium 43mg 35mg 1%
Vitamin B1 0.051mg 0.06mg 1%
Folate 4µg 6µg 1%
Choline 10.1mg 4.7mg 1%
Polyunsaturated fat 0.062g 0.144g 1%
Protein per 100 calories 0.91g 1g N/A
Calories per 10 g protein 1101kcal 987kcal N/A
Weight per 100 calories 42g 135g N/A
Fats 0.38g 0.3g 0%
Net carbs 56.78g 16.28g N/A
Sugar 38.13g 16.26g N/A
Sodium 2mg 1mg 0%
Selenium 0.3µg 0.2µg 0%
Saturated fat 0.088g 0.06g 0%
Monounsaturated fat 0.053g 0.066g 0%
Tryptophan 0.025mg 0.006mg 0%
Threonine 0.049mg 0.024mg 0%
Isoleucine 0.041mg 0.023mg 0%
Leucine 0.066mg 0.033mg 0%
Lysine 0.05mg 0.03mg 0%
Methionine 0.016mg 0.006mg 0%
Phenylalanine 0.052mg 0.018mg 0%
Valine 0.056mg 0.028mg 0%
Histidine 0.027mg 0.011mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Prunes
Prunes
4
2% 64% 31% 3%
Protein: 2.18 g
Fats: 0.38 g
Carbs: 63.88 g
Water: 30.92 g
Other: 2.64 g
Figs
Figs
1
19% 79%
Protein: 0.75 g
Fats: 0.3 g
Carbs: 19.18 g
Water: 79.11 g
Other: 0.66 g
Contains more ProteinProtein +190.7%
Contains more FatsFats +26.7%
Contains more CarbsCarbs +233.1%
Contains more OtherOther +300%
Contains more WaterWater +155.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Prunes
Prunes
0
43% 26% 31%
Saturated fat: Sat. Fat 0.088 g
Monounsaturated fat: Mono. Fat 0.053 g
Polyunsaturated fat: Poly. Fat 0.062 g
Figs
Figs
3
22% 24% 53%
Saturated fat: Sat. Fat 0.06 g
Monounsaturated fat: Mono. Fat 0.066 g
Polyunsaturated fat: Poly. Fat 0.144 g
Contains less Sat. FatSaturated fat -31.8%
Contains more Mono. FatMonounsaturated fat +24.5%
Contains more Poly. FatPolyunsaturated fat +132.3%

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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. Prunes - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168162/nutrients
  2. Figs - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173021/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.