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Prunes vs. Peanut — In-Depth Nutrition Comparison

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How are prunes and peanuts different?

  • Prunes are richer in vitamin K, while peanuts are higher in copper, manganese, vitamin B3, folate, vitamin E, vitamin B1, iron, and phosphorus.
  • Peanuts cover your daily need for copper, 96% more than prunes.
  • Prunes are lower in saturated fat.
  • Prunes have a higher glycemic index (29) than peanuts (13).

Plums, dried (prunes), uncooked and Peanuts, all types, raw types were used in this article.

Infographic

Prunes vs Peanut 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
1
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%
Peanut
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 120% 28% 62% 172% 381% 89% 161% 2.3% 252% 39%
Contains less SodiumSodium -88.9%
Contains more MagnesiumMagnesium +309.8%
Contains more CalciumCalcium +114%
Contains more IronIron +392.5%
Contains more CopperCopper +307.1%
Contains more ZincZinc +643.2%
Contains more PhosphorusPhosphorus +444.9%
Contains more ManganeseManganese +546.8%
Contains more SeleniumSelenium +2300%
~equal in Potassium ~705mg

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%
Peanut
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 0% 0% 167% 0% 160% 31% 226% 106% 80% 0% 0% 180% 29%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +37.8%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin EVitamin E +1837.2%
Contains more Vitamin B1Vitamin B1 +1154.9%
Contains more Vitamin B3Vitamin B3 +541.1%
Contains more Vitamin B5Vitamin B5 +318.7%
Contains more Vitamin B6Vitamin B6 +69.8%
Contains more FolateFolate +5900%
Contains more CholineCholine +419.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Prunes
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
Peanut
2
26% 49% 16% 7% 2%
Protein: 25.8 g
Fats: 49.24 g
Carbs: 16.13 g
Water: 6.5 g
Other: 2.33 g
Contains more CarbsCarbs +296%
Contains more WaterWater +375.7%
Contains more OtherOther +13.3%
Contains more ProteinProtein +1083.5%
Contains more FatsFats +12857.9%

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
Peanut
2
14% 53% 34%
Saturated fat: Sat. Fat 6.279 g
Monounsaturated fat: Mono. Fat 24.426 g
Polyunsaturated fat: Poly. Fat 15.558 g
Contains less Sat. FatSaturated fat -98.6%
Contains more Mono. FatMonounsaturated fat +45986.8%
Contains more Poly. FatPolyunsaturated fat +24993.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Prunes Peanut DV% diff.
Polyunsaturated fat 0.062g 15.558g 103%
Copper 0.281mg 1.144mg 96%
Fats 0.38g 49.24g 75%
Manganese 0.299mg 1.934mg 71%
Vitamin B3 1.882mg 12.066mg 64%
Monounsaturated fat 0.053g 24.426g 61%
Folate 4µg 240µg 59%
Vitamin E 0.43mg 8.33mg 53%
Vitamin K 59.5µg 0µg 50%
Vitamin B1 0.051mg 0.64mg 49%
Protein 2.18g 25.8g 47%
Iron 0.93mg 4.58mg 46%
Phosphorus 69mg 376mg 44%
Magnesium 41mg 168mg 30%
Saturated fat 0.088g 6.279g 28%
Vitamin B5 0.422mg 1.767mg 27%
Zinc 0.44mg 3.27mg 26%
Calories 240kcal 567kcal 16%
Fructose 12.45g 16%
Carbs 63.88g 16.13g 16%
Selenium 0.3µg 7.2µg 13%
Vitamin B6 0.205mg 0.348mg 11%
Choline 10.1mg 52.5mg 8%
Fiber 7.1g 8.5g 6%
Calcium 43mg 92mg 5%
Vitamin A 39µg 0µg 4%
Vitamin B2 0.186mg 0.135mg 4%
Starch 5.11g 2%
Potassium 732mg 705mg 1%
Sodium 2mg 18mg 1%
Vitamin C 0.6mg 0mg 1%
Net carbs 56.78g 7.63g N/A
Sugar 38.13g 4.72g N/A
Tryptophan 0.025mg 0.25mg 0%
Threonine 0.049mg 0.883mg 0%
Isoleucine 0.041mg 0.907mg 0%
Leucine 0.066mg 1.672mg 0%
Lysine 0.05mg 0.926mg 0%
Methionine 0.016mg 0.317mg 0%
Phenylalanine 0.052mg 1.377mg 0%
Valine 0.056mg 1.082mg 0%
Histidine 0.027mg 0.652mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Prunes Peanut
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
75%
Peanut
Minerals Daily Need Coverage Score
32%
Prunes
131%
Peanut

Comparison summary

Which food contains less Sodium?
Prunes
Prunes contains less Sodium (difference - 16mg)
Which food is lower in Saturated fat?
Prunes
Prunes is lower in Saturated fat (difference - 6.191g)
Which food is cheaper?
Prunes
Prunes is cheaper (difference - $0.8)
Which food is lower in Sugar?
Peanut
Peanut is lower in Sugar (difference - 33.41g)
Which food is lower in glycemic index?
Peanut
Peanut is lower in glycemic index (difference - 16)
Which food is richer in minerals?
Peanut
Peanut is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Peanut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172430/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.