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  6. Prunes vs. Mussels

Prunes vs. Mussels — In-Depth Nutrition Comparison

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What are the main differences between Prunes and Mussels?

  • Prunes is richer in Fiber, yet Mussels is richer in Vitamin B12, Manganese, Selenium, Iron, Phosphorus, Vitamin B1, Zinc, and Vitamin B2.
  • Mussels's daily need coverage for Vitamin B12 is 1000% higher.

We used Plums, dried (prunes), uncooked and Mollusks, mussel, blue, cooked, moist heat types in this comparison.

Infographic

Prunes vs Mussels 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
5
:
5
Mussels
Mussels
Contains more Calcium +30.3%
Contains more Magnesium +10.8%
Contains more Potassium +173.1%
Contains less Sodium -99.5%
Contains more Copper +88.6%
Contains more Iron +622.6%
Contains more Phosphorus +313%
Contains more Zinc +506.8%
Contains more Manganese +2174.2%
Contains more Selenium +29766.7%
Equal in Magnesium - 37
Prunes
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 13% 35% 30% 30% 65% 1% 12% 94% 39% 2%
Mussels
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 10% 252% 27% 123% 24% 49% 73% 50% 887% 489%
Contains more Calcium +30.3%
Contains more Magnesium +10.8%
Contains more Potassium +173.1%
Contains less Sodium -99.5%
Contains more Copper +88.6%
Contains more Iron +622.6%
Contains more Phosphorus +313%
Contains more Zinc +506.8%
Contains more Manganese +2174.2%
Contains more Selenium +29766.7%
Equal in Magnesium - 37

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
5
:
7
Mussels
Mussels
Contains more Vitamin A +156.9%
Contains more Vitamin B6 +105%
Contains more Vitamin C +2166.7%
Contains more Vitamin B1 +488.2%
Contains more Vitamin B2 +125.8%
Contains more Vitamin B3 +59.4%
Contains more Vitamin B5 +125.1%
Contains more Folate +1800%
Contains more Vitamin B12 +∞%
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%
Mussels
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 19% 0% 0% 46% 75% 97% 57% 57% 24% 57% 3000% 0%
Contains more Vitamin A +156.9%
Contains more Vitamin B6 +105%
Contains more Vitamin C +2166.7%
Contains more Vitamin B1 +488.2%
Contains more Vitamin B2 +125.8%
Contains more Vitamin B3 +59.4%
Contains more Vitamin B5 +125.1%
Contains more Folate +1800%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Prunes
Prunes
1
:
4
Mussels
Mussels
Contains more Carbs +764.4%
Contains more Protein +991.7%
Contains more Fats +1078.9%
Contains more Water +97.8%
Contains more Other +20.5%
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
Mussels
24% 4% 7% 61% 3%
Protein: 23.8 g
Fats: 4.48 g
Carbs: 7.39 g
Water: 61.15 g
Other: 3.18 g
Contains more Carbs +764.4%
Contains more Protein +991.7%
Contains more Fats +1078.9%
Contains more Water +97.8%
Contains more Other +20.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Prunes
Prunes
1
:
2
Mussels
Mussels
Contains less Saturated Fat -89.6%
Contains more Monounsaturated Fat +1813.2%
Contains more Polyunsaturated fat +1854.8%
Prunes
43% 26% 31%
Saturated Fat: 0.088 g
Monounsaturated Fat: 0.053 g
Polyunsaturated fat: 0.062 g
Mussels
28% 33% 39%
Saturated Fat: 0.85 g
Monounsaturated Fat: 1.014 g
Polyunsaturated fat: 1.212 g
Contains less Saturated Fat -89.6%
Contains more Monounsaturated Fat +1813.2%
Contains more Polyunsaturated fat +1854.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Prunes Mussels Opinion
Net carbs 56.78g 7.39g Prunes
Protein 2.18g 23.8g Mussels
Fats 0.38g 4.48g Mussels
Carbs 63.88g 7.39g Prunes
Calories 240kcal 172kcal Prunes
Starch 5.11g Prunes
Fructose 12.45g Prunes
Sugar 38.13g Mussels
Fiber 7.1g 0g Prunes
Calcium 43mg 33mg Prunes
Iron 0.93mg 6.72mg Mussels
Magnesium 41mg 37mg Prunes
Phosphorus 69mg 285mg Mussels
Potassium 732mg 268mg Prunes
Sodium 2mg 369mg Prunes
Zinc 0.44mg 2.67mg Mussels
Copper 0.281mg 0.149mg Prunes
Manganese 0.299mg 6.8mg Mussels
Selenium 0.3µg 89.6µg Mussels
Vitamin A 781IU 304IU Prunes
Vitamin A RAE 39µg 91µg Mussels
Vitamin E 0.43mg Prunes
Vitamin C 0.6mg 13.6mg Mussels
Vitamin B1 0.051mg 0.3mg Mussels
Vitamin B2 0.186mg 0.42mg Mussels
Vitamin B3 1.882mg 3mg Mussels
Vitamin B5 0.422mg 0.95mg Mussels
Vitamin B6 0.205mg 0.1mg Prunes
Folate 4µg 76µg Mussels
Vitamin B12 0µg 24µg Mussels
Vitamin K 59.5µg Prunes
Tryptophan 0.025mg 0.267mg Mussels
Threonine 0.049mg 1.025mg Mussels
Isoleucine 0.041mg 1.036mg Mussels
Leucine 0.066mg 1.676mg Mussels
Lysine 0.05mg 1.779mg Mussels
Methionine 0.016mg 0.537mg Mussels
Phenylalanine 0.052mg 0.853mg Mussels
Valine 0.056mg 1.04mg Mussels
Histidine 0.027mg 0.457mg Mussels
Cholesterol 0mg 56mg Prunes
Saturated Fat 0.088g 0.85g Prunes
Omega-3 - DHA 0g 0.506g Mussels
Omega-3 - EPA 0g 0.276g Mussels
Omega-3 - DPA 0g 0.044g Mussels
Monounsaturated Fat 0.053g 1.014g Mussels
Polyunsaturated fat 0.062g 1.212g Mussels

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Prunes Mussels
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
31%
Prunes
286%
Mussels
Minerals Daily Need Coverage Score
32%
Prunes
198%
Mussels

Comparison summary

Which food contains less Sodium?
Prunes
Prunes contains less Sodium (difference - 367mg)
Which food is lower in Cholesterol?
Prunes
Prunes is lower in Cholesterol (difference - 56mg)
Which food is lower in Saturated Fat?
Prunes
Prunes is lower in Saturated Fat (difference - 0.762g)
Which food is lower in glycemic index?
Prunes
Prunes is lower in glycemic index (difference - 21)
Which food is cheaper?
Prunes
Prunes is cheaper (difference - $5)
Which food is lower in Sugar?
Mussels
Mussels is lower in Sugar (difference - 38.13g)
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. Mussels - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174217/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.