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Prunes vs. Pecan pie — In-Depth Nutrition Comparison

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What are the main differences between prunes and pecan pie?

  • Prunes are richer in potassium, vitamin B6, vitamin A, and copper, yet pecan pie is richer in selenium, manganese, and vitamin B1.
  • Pecan pie's daily need coverage for cholesterol is 29% higher.
  • Prunes have 6 times more potassium than pecan pie. Prunes have 732mg of potassium, while pecan pie has 133mg.
  • Prunes contain less saturated fat.
  • Prunes have a lower glycemic index than pecan pie.

We used Plums, dried (prunes), uncooked and Pie, pecan, prepared from recipe types in this comparison.

Infographic

Prunes vs Pecan pie 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
5
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 9.6% 12% 56% 70% 28% 40% 34% 93% 65%
Contains more MagnesiumMagnesium +57.7%
Contains more CalciumCalcium +34.4%
Contains more PotassiumPotassium +450.4%
Contains more CopperCopper +33.2%
Contains less SodiumSodium -99.2%
Contains more IronIron +59.1%
Contains more ZincZinc +131.8%
Contains more PhosphorusPhosphorus +36.2%
Contains more ManganeseManganese +138.1%
Contains more SeleniumSelenium +3900%

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
6
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%
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 0.67% 27% 0% 0% 47% 42% 16% 29% 14% 21% 0% 20% 0%
Contains more Vitamin CVitamin C +200%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B3Vitamin B3 +122.2%
Contains more Vitamin B6Vitamin B6 +241.7%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +110.3%
Contains more Vitamin B1Vitamin B1 +268.6%
Contains more Vitamin B5Vitamin B5 +13.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +550%
~equal in Vitamin D ~µg
~equal in Vitamin B2 ~0.18mg

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
5% 22% 52% 20%
Protein: 4.9 g
Fats: 22.2 g
Carbs: 52.2 g
Water: 19.5 g
Other: 1.2 g
Contains more CarbsCarbs +22.4%
Contains more WaterWater +58.6%
Contains more OtherOther +120%
Contains more ProteinProtein +124.8%
Contains more FatsFats +5742.1%

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
19% 54% 27%
Saturated fat: Sat. Fat 3.989 g
Monounsaturated fat: Mono. Fat 11.181 g
Polyunsaturated fat: Poly. Fat 5.71 g
Contains less Sat. FatSaturated fat -97.8%
Contains more Mono. FatMonounsaturated fat +20996.2%
Contains more Poly. FatPolyunsaturated fat +9109.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Prunes Pecan pie DV% diff.
Vitamin K 59.5µg 50%
Polyunsaturated fat 0.062g 5.71g 38%
Fats 0.38g 22.2g 34%
Cholesterol 0mg 87mg 29%
Monounsaturated fat 0.053g 11.181g 28%
Fiber 7.1g 28%
Selenium 0.3µg 12µg 21%
Saturated fat 0.088g 3.989g 18%
Potassium 732mg 133mg 18%
Manganese 0.299mg 0.712mg 18%
Fructose 12.45g 16%
Vitamin B6 0.205mg 0.06mg 11%
Vitamin B1 0.051mg 0.188mg 11%
Sodium 2mg 262mg 11%
Calories 240kcal 412kcal 9%
Copper 0.281mg 0.211mg 8%
Iron 0.93mg 1.48mg 7%
Vitamin B12 0µg 0.17µg 7%
Folate 4µg 26µg 6%
Vitamin B3 1.882mg 0.847mg 6%
Protein 2.18g 4.9g 5%
Vitamin A 39µg 82µg 5%
Zinc 0.44mg 1.02mg 5%
Magnesium 41mg 26mg 4%
Carbs 63.88g 52.2g 4%
Phosphorus 69mg 94mg 4%
Vitamin E 0.43mg 3%
Starch 5.11g 2%
Choline 10.1mg 2%
Calcium 43mg 32mg 1%
Vitamin B5 0.422mg 0.479mg 1%
Vitamin C 0.6mg 0.2mg 0%
Net carbs 56.78g 52.2g N/A
Sugar 38.13g N/A
Vitamin B2 0.186mg 0.18mg 0%
Tryptophan 0.025mg 0.069mg 0%
Threonine 0.049mg 0.189mg 0%
Isoleucine 0.041mg 0.223mg 0%
Leucine 0.066mg 0.372mg 0%
Lysine 0.05mg 0.248mg 0%
Methionine 0.016mg 0.125mg 0%
Phenylalanine 0.052mg 0.25mg 0%
Valine 0.056mg 0.255mg 0%
Histidine 0.027mg 0.116mg 0%
Omega-3 - EPA 0g 0.001g N/A
Omega-3 - DHA 0g 0.008g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Prunes Pecan pie
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
17%
Pecan pie
Minerals Daily Need Coverage Score
32%
Prunes
43%
Pecan pie

Comparison summary

Which food is lower in Cholesterol?
Prunes
Prunes is lower in Cholesterol (difference - 87mg)
Which food contains less Sodium?
Prunes
Prunes contains less Sodium (difference - 260mg)
Which food is lower in Saturated fat?
Prunes
Prunes is lower in Saturated fat (difference - 3.901g)
Which food is lower in glycemic index?
Prunes
Prunes is lower in glycemic index (difference - 30)
Which food is lower in Sugar?
Pecan pie
Pecan pie is lower in Sugar (difference - 38.13g)
Which food is cheaper?
Pecan pie
Pecan pie is cheaper (difference - $2)
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. Pecan pie - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172786/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.