Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Fruits
  4. Prunes
  5. Compare
  6. Prunes vs. Mixed nuts

Prunes vs. Mixed nuts — In-Depth Nutrition Comparison

Compare

How are Prunes and Mixed nuts different?

  • Prunes is richer in Vitamin K, while Mixed nuts are higher in Manganese, Copper, Selenium, Phosphorus, Vitamin E , Magnesium, Vitamin B3, and Zinc.
  • Mixed nuts covers your daily need of Manganese 76% more than Prunes.
  • Prunes contains 10 times more Vitamin K than Mixed nuts. Prunes contains 59.5µg of Vitamin K, while Mixed nuts contain 5.7µg.
  • Prunes is lower in Saturated Fat.

Plums, dried (prunes), uncooked and Nuts, mixed nuts, oil roasted, with peanuts, without salt added types were used in this article.

Infographic

Prunes vs Mixed nuts 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
2
:
8
Mixed nuts
Mixed nuts
Contains more Potassium +15.8%
Contains less Sodium -60%
Contains more Calcium +172.1%
Contains more Iron +180.6%
Contains more Magnesium +458.5%
Contains more Phosphorus +560.9%
Contains more Zinc +663.6%
Contains more Copper +222.8%
Contains more Manganese +582.3%
Contains more Selenium +11200%
Prunes
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 13% 35% 30% 30% 65% 1% 12% 94% 39% 2%
Mixed nuts
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 36% 98% 164% 196% 56% 1% 92% 303% 267% 185%
Contains more Potassium +15.8%
Contains less Sodium -60%
Contains more Calcium +172.1%
Contains more Iron +180.6%
Contains more Magnesium +458.5%
Contains more Phosphorus +560.9%
Contains more Zinc +663.6%
Contains more Copper +222.8%
Contains more Manganese +582.3%
Contains more Selenium +11200%

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
3
:
7
Mixed nuts
Mixed nuts
Contains more Vitamin A +25933.3%
Contains more Vitamin C +20%
Contains more Vitamin K +943.9%
Contains more Vitamin E +1718.6%
Contains more Vitamin B1 +270.6%
Contains more Vitamin B3 +309.6%
Contains more Vitamin B5 +170.1%
Contains more Vitamin B6 +71.7%
Contains more Folate +1975%
Equal in Vitamin B2 - 0.196
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%
Mixed nuts
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 157% 0% 2% 48% 46% 145% 69% 82% 63% 0% 15%
Contains more Vitamin A +25933.3%
Contains more Vitamin C +20%
Contains more Vitamin K +943.9%
Contains more Vitamin E +1718.6%
Contains more Vitamin B1 +270.6%
Contains more Vitamin B3 +309.6%
Contains more Vitamin B5 +170.1%
Contains more Vitamin B6 +71.7%
Contains more Folate +1975%
Equal in Vitamin B2 - 0.196

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Prunes
Prunes
2
:
3
Mixed nuts
Mixed nuts
Contains more Carbs +203.5%
Contains more Water +1386.5%
Contains more Protein +819.3%
Contains more Fats +14097.4%
Equal in Other - 2.88
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
Mixed nuts
20% 54% 21% 2% 3%
Protein: 20.04 g
Fats: 53.95 g
Carbs: 21.05 g
Water: 2.08 g
Other: 2.88 g
Contains more Carbs +203.5%
Contains more Water +1386.5%
Contains more Protein +819.3%
Contains more Fats +14097.4%
Equal in Other - 2.88

Fat Type Comparison

Fat type breakdown side-by-side comparison
Prunes
Prunes
1
:
2
Mixed nuts
Mixed nuts
Contains less Saturated Fat -99%
Contains more Monounsaturated Fat +53650.9%
Contains more Polyunsaturated fat +23467.7%
Prunes
43% 26% 31%
Saturated Fat: 0.088 g
Monounsaturated Fat: 0.053 g
Polyunsaturated fat: 0.062 g
Mixed nuts
17% 55% 28%
Saturated Fat: 8.711 g
Monounsaturated Fat: 28.488 g
Polyunsaturated fat: 14.612 g
Contains less Saturated Fat -99%
Contains more Monounsaturated Fat +53650.9%
Contains more Polyunsaturated fat +23467.7%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Prunes
Prunes
4
:
1
Mixed nuts
Mixed nuts
Contains more Starch +21.7%
Contains more Glucose +∞%
Contains more Fructose +∞%
Contains more Maltose +∞%
Contains more Sucrose +2666.7%
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
Mixed nuts
50% 50%
Starch: 4.2 g
Sucrose: 4.15 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more Starch +21.7%
Contains more Glucose +∞%
Contains more Fructose +∞%
Contains more Maltose +∞%
Contains more Sucrose +2666.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Prunes Mixed nuts Opinion
Net carbs 56.78g 14.05g Prunes
Protein 2.18g 20.04g Mixed nuts
Fats 0.38g 53.95g Mixed nuts
Carbs 63.88g 21.05g Prunes
Calories 240kcal 607kcal Mixed nuts
Starch 5.11g 4.2g Prunes
Fructose 12.45g 0g Prunes
Sugar 38.13g 4.15g Mixed nuts
Fiber 7.1g 7g Prunes
Calcium 43mg 117mg Mixed nuts
Iron 0.93mg 2.61mg Mixed nuts
Magnesium 41mg 229mg Mixed nuts
Phosphorus 69mg 456mg Mixed nuts
Potassium 732mg 632mg Prunes
Sodium 2mg 5mg Prunes
Zinc 0.44mg 3.36mg Mixed nuts
Copper 0.281mg 0.907mg Mixed nuts
Manganese 0.299mg 2.04mg Mixed nuts
Selenium 0.3µg 33.9µg Mixed nuts
Vitamin A 781IU 3IU Prunes
Vitamin A RAE 39µg 0µg Prunes
Vitamin E 0.43mg 7.82mg Mixed nuts
Vitamin C 0.6mg 0.5mg Prunes
Vitamin B1 0.051mg 0.189mg Mixed nuts
Vitamin B2 0.186mg 0.196mg Mixed nuts
Vitamin B3 1.882mg 7.709mg Mixed nuts
Vitamin B5 0.422mg 1.14mg Mixed nuts
Vitamin B6 0.205mg 0.352mg Mixed nuts
Folate 4µg 83µg Mixed nuts
Vitamin K 59.5µg 5.7µg Prunes
Tryptophan 0.025mg 0.22mg Mixed nuts
Threonine 0.049mg 0.703mg Mixed nuts
Isoleucine 0.041mg 0.826mg Mixed nuts
Leucine 0.066mg 1.656mg Mixed nuts
Lysine 0.05mg 0.782mg Mixed nuts
Methionine 0.016mg 0.283mg Mixed nuts
Phenylalanine 0.052mg 1.182mg Mixed nuts
Valine 0.056mg 1.001mg Mixed nuts
Histidine 0.027mg 0.572mg Mixed nuts
Trans Fat 0.055g Prunes
Saturated Fat 0.088g 8.711g Prunes
Omega-3 - EPA 0g 0.005g Mixed nuts
Monounsaturated Fat 0.053g 28.488g Mixed nuts
Polyunsaturated fat 0.062g 14.612g Mixed nuts
Omega-6 - Eicosadienoic acid 0g 0.013g Mixed nuts
Omega-6 - Linoleic acid 14.455g Mixed nuts
Omega-3 - ALA 0.082g Mixed nuts

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Prunes Mixed nuts
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

People also compare

Prunes
Prunes vs Plum
Plum
Prunes
Prunes vs Dried fruit
Dried fruit
Prunes
Prunes vs Quince
Quince
Mixed nuts
Mixed nuts vs Brazil nut
Brazil nut
Mixed nuts
Mixed nuts vs Cashew
Cashew
Mixed nuts
Mixed nuts vs Hazelnut
Hazelnut

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
52%
Mixed nuts
Minerals Daily Need Coverage Score
32%
Prunes
139%
Mixed nuts

Comparison summary

Which food contains less Sodium?
Prunes
Prunes contains less Sodium (difference - 3mg)
Which food is lower in Saturated Fat?
Prunes
Prunes is lower in Saturated Fat (difference - 8.623g)
Which food is cheaper?
Prunes
Prunes is cheaper (difference - $1)
Which food is lower in Sugar?
Mixed nuts
Mixed nuts is lower in Sugar (difference - 33.98g)
Which food is lower in glycemic index?
Mixed nuts
Mixed nuts is lower in glycemic index (difference - 5)
Which food is richer in minerals?
Mixed nuts
Mixed nuts is relatively richer in minerals
Which food is richer in vitamins?
Mixed nuts
Mixed nuts is relatively richer in vitamins
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. Mixed nuts - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170587/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.