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Prunes vs. Feijoa — In-Depth Nutrition Comparison

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A recap on differences between Prunes and Feijoa

  • Prunes has more Vitamin K, Copper, Potassium, Vitamin B2, Vitamin B6, Vitamin B3, Iron, Manganese, and Magnesium, however, Feijoa is higher in Vitamin C.
  • Prunes covers your daily Vitamin K needs 47% more than Feijoa.
  • Feijoa contains 10 times less Vitamin B2 than Prunes. Prunes contains 0.186mg of Vitamin B2, while Feijoa contains 0.018mg.

Food varieties used in this article are Plums, dried (prunes), uncooked and Feijoa, raw.

Infographic

Prunes vs Feijoa 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
10
:
0
Feijoa
Contains more Calcium +152.9%
Contains more Iron +564.3%
Contains more Magnesium +355.6%
Contains more Phosphorus +263.2%
Contains more Potassium +325.6%
Contains less Sodium -33.3%
Contains more Zinc +633.3%
Contains more Copper +680.6%
Contains more Manganese +256%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 13% 35% 30% 30% 65% 1% 12% 94% 39% 2%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 6% 7% 9% 16% 1% 2% 12% 11% 0%
Contains more Calcium +152.9%
Contains more Iron +564.3%
Contains more Magnesium +355.6%
Contains more Phosphorus +263.2%
Contains more Potassium +325.6%
Contains less Sodium -33.3%
Contains more Zinc +633.3%
Contains more Copper +680.6%
Contains more Manganese +256%

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
10
:
2
Feijoa
Contains more Vitamin A +12916.7%
Contains more Vitamin E +168.8%
Contains more Vitamin B1 +750%
Contains more Vitamin B2 +933.3%
Contains more Vitamin B3 +538%
Contains more Vitamin B5 +81.1%
Contains more Vitamin B6 +206%
Contains more Vitamin K +1600%
Contains more Vitamin C +5383.3%
Contains more Folate +475%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 47% 9% 0% 2% 13% 43% 36% 26% 48% 3% 0% 6% 149%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 1% 4% 0% 110% 2% 5% 6% 14% 16% 18% 0% 0% 9%
Contains more Vitamin A +12916.7%
Contains more Vitamin E +168.8%
Contains more Vitamin B1 +750%
Contains more Vitamin B2 +933.3%
Contains more Vitamin B3 +538%
Contains more Vitamin B5 +81.1%
Contains more Vitamin B6 +206%
Contains more Vitamin K +1600%
Contains more Vitamin C +5383.3%
Contains more Folate +475%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Prunes
3
:
2
Feijoa
Contains more Protein +207%
Contains more Carbs +320%
Contains more Other +594.7%
Contains more Fats +10.5%
Contains more Water +169.3%
2% 64% 31% 3%
Protein: 2.18 g
Fats: 0.38 g
Carbs: 63.88 g
Water: 30.92 g
Other: 2.64 g
15% 83%
Protein: 0.71 g
Fats: 0.42 g
Carbs: 15.21 g
Water: 83.28 g
Other: 0.38 g
Contains more Protein +207%
Contains more Carbs +320%
Contains more Other +594.7%
Contains more Fats +10.5%
Contains more Water +169.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Prunes
1
:
2
Feijoa
Contains less Saturated Fat -15.4%
Contains more Polyunsaturated fat +119.4%
Equal in Monounsaturated Fat - 0.056
43% 26% 31%
Saturated Fat: 0.088 g
Monounsaturated Fat: 0.053 g
Polyunsaturated fat: 0.062 g
35% 19% 46%
Saturated Fat: 0.104 g
Monounsaturated Fat: 0.056 g
Polyunsaturated fat: 0.136 g
Contains less Saturated Fat -15.4%
Contains more Polyunsaturated fat +119.4%
Equal in Monounsaturated Fat - 0.056

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Prunes
4
:
1
Feijoa
Contains more Starch +∞%
Contains more Glucose +997.4%
Contains more Fructose +322%
Contains more Maltose +∞%
Contains more Sucrose +1853.3%
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
36% 28% 36%
Starch: 0 g
Sucrose: 2.93 g
Glucose: 2.32 g
Fructose: 2.95 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more Starch +∞%
Contains more Glucose +997.4%
Contains more Fructose +322%
Contains more Maltose +∞%
Contains more Sucrose +1853.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Prunes Feijoa Opinion
Net carbs 56.78g 8.81g Prunes
Protein 2.18g 0.71g Prunes
Fats 0.38g 0.42g Feijoa
Carbs 63.88g 15.21g Prunes
Calories 240kcal 61kcal Prunes
Starch 5.11g 0g Prunes
Fructose 12.45g 2.95g Prunes
Sugar 38.13g 8.2g Feijoa
Fiber 7.1g 6.4g Prunes
Calcium 43mg 17mg Prunes
Iron 0.93mg 0.14mg Prunes
Magnesium 41mg 9mg Prunes
Phosphorus 69mg 19mg Prunes
Potassium 732mg 172mg Prunes
Sodium 2mg 3mg Prunes
Zinc 0.44mg 0.06mg Prunes
Copper 0.281mg 0.036mg Prunes
Manganese 0.299mg 0.084mg Prunes
Selenium 0.3µg Prunes
Vitamin A 781IU 6IU Prunes
Vitamin A RAE 39µg 0µg Prunes
Vitamin E 0.43mg 0.16mg Prunes
Vitamin C 0.6mg 32.9mg Feijoa
Vitamin B1 0.051mg 0.006mg Prunes
Vitamin B2 0.186mg 0.018mg Prunes
Vitamin B3 1.882mg 0.295mg Prunes
Vitamin B5 0.422mg 0.233mg Prunes
Vitamin B6 0.205mg 0.067mg Prunes
Folate 4µg 23µg Feijoa
Choline 10.1mg Prunes
Vitamin K 59.5µg 3.5µg Prunes
Tryptophan 0.025mg 0.007mg Prunes
Threonine 0.049mg 0.019mg Prunes
Isoleucine 0.041mg 0.019mg Prunes
Leucine 0.066mg 0.028mg Prunes
Lysine 0.05mg 0.038mg Prunes
Methionine 0.016mg 0.007mg Prunes
Phenylalanine 0.052mg 0.019mg Prunes
Valine 0.056mg 0.019mg Prunes
Histidine 0.027mg 0.009mg Prunes
Saturated Fat 0.088g 0.104g Prunes
Monounsaturated Fat 0.053g 0.056g Feijoa
Polyunsaturated fat 0.062g 0.136g Feijoa
Omega-6 - Linoleic acid 0.107g Feijoa
Omega-3 - ALA 0.029g Feijoa

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Prunes Feijoa
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
29%
Prunes
14%
Feijoa
Minerals Daily Need Coverage Score
32%
Prunes
7%
Feijoa

Comparison summary

Which food contains less Sodium?
Prunes
Prunes contains less Sodium (difference - 1mg)
Which food is lower in Saturated Fat?
Prunes
Prunes is lower in Saturated Fat (difference - 0.016g)
Which food is lower in glycemic index?
Prunes
Prunes is lower in glycemic index (difference - 2)
Which food is richer in minerals?
Prunes
Prunes is relatively richer in minerals
Which food is richer in vitamins?
Prunes
Prunes is relatively richer in vitamins
Which food is lower in Sugar?
Feijoa
Feijoa is lower in Sugar (difference - 29.93g)
Which food is cheaper?
Feijoa
Feijoa is cheaper (difference - $0.7)
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. Prunes - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168162/nutrients
  2. Feijoa - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168176/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.