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Prunes vs. Edam — In-Depth Nutrition Comparison

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How are prunes and edam different?

  • Prunes are higher in vitamin K, fiber, and copper; however, edam is richer in calcium, phosphorus, vitamin B12, and zinc.
  • Daily need coverage for saturated fat for edam is 87% higher.
  • Prunes have less saturated fat.

Plums, dried (prunes), uncooked and Cheese, edam are the varieties used in this article.

Infographic

Prunes vs Edam 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.
Prunes
6
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%
Edam
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 21% 219% 17% 17% 12% 102% 230% 106% 1.4% 79%
Contains more MagnesiumMagnesium +36.7%
Contains more PotassiumPotassium +289.4%
Contains more IronIron +111.4%
Contains more CopperCopper +680.6%
Contains less SodiumSodium -99.8%
Contains more ManganeseManganese +2618.2%
Contains more CalciumCalcium +1600%
Contains more ZincZinc +752.3%
Contains more PhosphorusPhosphorus +676.8%
Contains more SeleniumSelenium +4733.3%

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
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 2% 13% 8.6% 0% 13% 43% 35% 25% 47% 0% 149% 3% 5.5%
Edam
6
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% 81% 4.8% 7.5% 9.3% 90% 1.5% 17% 18% 193% 5.8% 12% 8.4%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +79.2%
Contains more Vitamin B1Vitamin B1 +37.8%
Contains more Vitamin B3Vitamin B3 +2195.1%
Contains more Vitamin B5Vitamin B5 +50.2%
Contains more Vitamin B6Vitamin B6 +169.7%
Contains more Vitamin KVitamin K +2487%
Contains more Vitamin AVitamin A +523.1%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +109.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +300%
Contains more CholineCholine +52.5%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Prunes
1
2% 64% 31% 3%
Protein: 2.18 g
Fats: 0.38 g
Carbs: 63.88 g
Water: 30.92 g
Other: 2.64 g
Edam
4
25% 28% 42% 4%
Protein: 24.99 g
Fats: 27.8 g
Carbs: 1.43 g
Water: 41.56 g
Other: 4.22 g
Contains more CarbsCarbs +4367.1%
Contains more ProteinProtein +1046.3%
Contains more FatsFats +7215.8%
Contains more WaterWater +34.4%
Contains more OtherOther +59.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
Edam
2
67% 31% 3%
Saturated fat: Sat. Fat 17.572 g
Monounsaturated fat: Mono. Fat 8.125 g
Polyunsaturated fat: Poly. Fat 0.665 g
Contains less Sat. FatSaturated fat -99.5%
Contains more Mono. FatMonounsaturated fat +15230.2%
Contains more Poly. FatPolyunsaturated fat +972.6%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Prunes Edam
Lower in Cholesterol ok
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 Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Prunes Edam DV% diff.
Saturated fat 0.088g 17.572g 79%
Calcium 43mg 731mg 69%
Phosphorus 69mg 536mg 67%
Vitamin B12 0µg 1.54µg 64%
Vitamin K 59.5µg 2.3µg 48%
Protein 2.18g 24.99g 46%
Fats 0.38g 27.8g 42%
Sodium 2mg 812mg 35%
Cholesterol 0mg 89mg 30%
Zinc 0.44mg 3.75mg 30%
Fiber 7.1g 0g 28%
Copper 0.281mg 0.036mg 27%
Selenium 0.3µg 14.5µg 26%
Vitamin A 39µg 243µg 23%
Carbs 63.88g 1.43g 21%
Monounsaturated fat 0.053g 8.125g 20%
Vitamin B2 0.186mg 0.389mg 16%
Fructose 12.45g 16%
Potassium 732mg 188mg 16%
Manganese 0.299mg 0.011mg 13%
Vitamin B3 1.882mg 0.082mg 11%
Vitamin B6 0.205mg 0.076mg 10%
Calories 240kcal 357kcal 6%
Iron 0.93mg 0.44mg 6%
Polyunsaturated fat 0.062g 0.665g 4%
Vitamin D 0IU 20IU 3%
Vitamin D 0µg 0.5µg 3%
Folate 4µg 16µg 3%
Vitamin B5 0.422mg 0.281mg 3%
Magnesium 41mg 30mg 3%
Starch 5.11g 2%
Vitamin B1 0.051mg 0.037mg 1%
Vitamin C 0.6mg 0mg 1%
Vitamin E 0.43mg 0.24mg 1%
Choline 10.1mg 15.4mg 1%
Net carbs 56.78g 1.43g N/A
Sugar 38.13g 1.43g N/A
Tryptophan 0.025mg 0.352mg 0%
Threonine 0.049mg 0.932mg 0%
Isoleucine 0.041mg 1.308mg 0%
Leucine 0.066mg 2.57mg 0%
Lysine 0.05mg 2.66mg 0%
Methionine 0.016mg 0.721mg 0%
Phenylalanine 0.052mg 1.434mg 0%
Valine 0.056mg 1.81mg 0%
Histidine 0.027mg 1.034mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Prunes Edam
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
26%
Prunes
34%
Edam
Minerals Daily Need Coverage Score
32%
Prunes
80%
Edam

Comparison summary

Which food is lower in Cholesterol?
Prunes
Prunes is lower in Cholesterol (difference - 89mg)
Which food contains less Sodium?
Prunes
Prunes contains less Sodium (difference - 810mg)
Which food is lower in Saturated fat?
Prunes
Prunes is lower in Saturated fat (difference - 17.484g)
Which food is cheaper?
Prunes
Prunes is cheaper (difference - $0.6)
Which food is lower in Sugar?
Edam
Edam is lower in Sugar (difference - 36.7g)
Which food is lower in glycemic index?
Edam
Edam is lower in glycemic index (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. Prunes - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168162/nutrients
  2. Edam - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173419/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.