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Prunes vs. Feta — In-Depth Nutrition Comparison

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Significant differences between prunes and feta

  • Prunes have more vitamin K, fiber, and copper; however, feta is richer in vitamin B12, vitamin B2, calcium, and phosphorus.
  • Feta covers your daily saturated fat needs 74% more than prunes.
  • Prunes contain less saturated fat.

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

Infographic

Prunes vs Feta 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%
Feta
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 148% 5.5% 24% 11% 79% 144% 120% 3.7% 82%
Contains more MagnesiumMagnesium +115.8%
Contains more PotassiumPotassium +1080.6%
Contains more IronIron +43.1%
Contains more CopperCopper +778.1%
Contains less SodiumSodium -99.8%
Contains more ManganeseManganese +967.9%
Contains more CalciumCalcium +1046.5%
Contains more ZincZinc +554.5%
Contains more PhosphorusPhosphorus +388.4%
Contains more SeleniumSelenium +4900%

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
4
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%
Feta
9
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% 42% 3.6% 6% 39% 195% 19% 58% 98% 211% 4.5% 24% 8.4%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +138.9%
Contains more Vitamin B3Vitamin B3 +89.9%
Contains more Vitamin KVitamin K +3205.6%
Contains more Vitamin AVitamin A +220.5%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +202%
Contains more Vitamin B2Vitamin B2 +353.8%
Contains more Vitamin B5Vitamin B5 +129.1%
Contains more Vitamin B6Vitamin B6 +106.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +700%
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
Feta
4
14% 21% 4% 55% 5%
Protein: 14.21 g
Fats: 21.28 g
Carbs: 4.09 g
Water: 55.22 g
Other: 5.2 g
Contains more CarbsCarbs +1461.9%
Contains more ProteinProtein +551.8%
Contains more FatsFats +5500%
Contains more WaterWater +78.6%
Contains more OtherOther +97%

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
Feta
2
74% 23% 3%
Saturated fat: Sat. Fat 14.946 g
Monounsaturated fat: Mono. Fat 4.623 g
Polyunsaturated fat: Poly. Fat 0.591 g
Contains less Sat. FatSaturated fat -99.4%
Contains more Mono. FatMonounsaturated fat +8622.6%
Contains more Poly. FatPolyunsaturated fat +853.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Prunes Feta DV% diff.
Vitamin B12 0µg 1.69µg 70%
Saturated fat 0.088g 14.946g 68%
Vitamin B2 0.186mg 0.844mg 51%
Vitamin K 59.5µg 1.8µg 48%
Calcium 43mg 493mg 45%
Sodium 2mg 917mg 40%
Phosphorus 69mg 337mg 38%
Fats 0.38g 21.28g 32%
Cholesterol 0mg 89mg 30%
Copper 0.281mg 0.032mg 28%
Fiber 7.1g 0g 28%
Selenium 0.3µg 15µg 27%
Protein 2.18g 14.21g 24%
Zinc 0.44mg 2.88mg 22%
Potassium 732mg 62mg 20%
Carbs 63.88g 4.09g 20%
Vitamin B6 0.205mg 0.424mg 17%
Fructose 12.45g 16%
Manganese 0.299mg 0.028mg 12%
Vitamin B5 0.422mg 0.967mg 11%
Monounsaturated fat 0.053g 4.623g 11%
Vitamin A 39µg 125µg 10%
Vitamin B1 0.051mg 0.154mg 9%
Folate 4µg 32µg 7%
Vitamin B3 1.882mg 0.991mg 6%
Magnesium 41mg 19mg 5%
Polyunsaturated fat 0.062g 0.591g 4%
Iron 0.93mg 0.65mg 4%
Starch 5.11g 2%
Vitamin E 0.43mg 0.18mg 2%
Vitamin D 0µg 0.4µg 2%
Vitamin D 0IU 16IU 2%
Choline 10.1mg 15.4mg 1%
Calories 240kcal 264kcal 1%
Vitamin C 0.6mg 0mg 1%
Net carbs 56.78g 4.09g N/A
Sugar 38.13g 4.09g N/A
Tryptophan 0.025mg 0.2mg 0%
Threonine 0.049mg 0.637mg 0%
Isoleucine 0.041mg 0.803mg 0%
Leucine 0.066mg 1.395mg 0%
Lysine 0.05mg 1.219mg 0%
Methionine 0.016mg 0.368mg 0%
Phenylalanine 0.052mg 0.675mg 0%
Valine 0.056mg 1.065mg 0%
Histidine 0.027mg 0.397mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Prunes Feta
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
54%
Feta
Minerals Daily Need Coverage Score
32%
Prunes
63%
Feta

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 - 915mg)
Which food is lower in Saturated fat?
Prunes
Prunes is lower in Saturated fat (difference - 14.858g)
Which food is cheaper?
Prunes
Prunes is cheaper (difference - $0.5)
Which food is lower in Sugar?
Feta
Feta is lower in Sugar (difference - 34.04g)
Which food is lower in glycemic index?
Feta
Feta is lower in glycemic index (difference - 2)
Which food is richer in vitamins?
Feta
Feta is relatively richer in vitamins
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.

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. Feta - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173420/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.