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  6. Prunes vs. Chia seeds

Prunes vs. Chia seeds — In-Depth Nutrition Comparison

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What are the differences between prunes and chia seeds?

  • Chia seeds are richer than prunes in phosphorus, fiber, manganese, selenium, iron, copper, magnesium, calcium, vitamin B1, and vitamin B3.
  • Chia seeds' daily need coverage for phosphorus is 113% more.
  • The glycemic index of chia seeds is lower.

We used Plums, dried (prunes), uncooked and Seeds, chia seeds, dried types in this article.

Infographic

Prunes vs Chia seeds 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
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 239% 189% 36% 290% 308% 125% 369% 2.1% 355% 301%
Contains more PotassiumPotassium +79.9%
Contains less SodiumSodium -87.5%
Contains more MagnesiumMagnesium +717.1%
Contains more CalciumCalcium +1367.4%
Contains more IronIron +730.1%
Contains more CopperCopper +228.8%
Contains more ZincZinc +940.9%
Contains more PhosphorusPhosphorus +1146.4%
Contains more ManganeseManganese +810.7%
Contains more SeleniumSelenium +18300%

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
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 5.3% 0% 10% 0% 155% 39% 166% 0% 0% 0% 0% 37% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +166.7%
Contains more Vitamin EVitamin E +16.3%
Contains more Vitamin B1Vitamin B1 +1115.7%
Contains more Vitamin B3Vitamin B3 +369.2%
Contains more FolateFolate +1125%
~equal in Vitamin D ~µg
~equal in Vitamin B2 ~0.17mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Prunes Chia seeds DV% diff.
Polyunsaturated fat 0.062g 23.665g 157%
Phosphorus 69mg 860mg 113%
Fiber 7.1g 34.4g 109%
Manganese 0.299mg 2.723mg 105%
Selenium 0.3µg 55.2µg 100%
Iron 0.93mg 7.72mg 85%
Copper 0.281mg 0.924mg 71%
Magnesium 41mg 335mg 70%
Calcium 43mg 631mg 59%
Vitamin K 59.5µg 50%
Fats 0.38g 30.74g 47%
Vitamin B1 0.051mg 0.62mg 47%
Vitamin B3 1.882mg 8.83mg 43%
Zinc 0.44mg 4.58mg 38%
Protein 2.18g 16.54g 29%
Fructose 12.45g 16%
Vitamin B6 0.205mg 16%
Saturated fat 0.088g 3.33g 15%
Calories 240kcal 486kcal 12%
Folate 4µg 49µg 11%
Potassium 732mg 407mg 10%
Vitamin B5 0.422mg 8%
Carbs 63.88g 42.12g 7%
Monounsaturated fat 0.053g 2.309g 6%
Vitamin A 39µg 4%
Starch 5.11g 2%
Choline 10.1mg 2%
Vitamin B2 0.186mg 0.17mg 1%
Vitamin C 0.6mg 1.6mg 1%
Sodium 2mg 16mg 1%
Net carbs 56.78g 7.72g N/A
Sugar 38.13g N/A
Vitamin E 0.43mg 0.5mg 0%
Trans fat 0.14g N/A
Tryptophan 0.025mg 0.436mg 0%
Threonine 0.049mg 0.709mg 0%
Isoleucine 0.041mg 0.801mg 0%
Leucine 0.066mg 1.371mg 0%
Lysine 0.05mg 0.97mg 0%
Methionine 0.016mg 0.588mg 0%
Phenylalanine 0.052mg 1.016mg 0%
Valine 0.056mg 0.95mg 0%
Histidine 0.027mg 0.531mg 0%
Omega-3 - ALA 17.83g N/A
Omega-6 - Linoleic acid 5.835g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Prunes
Prunes
2
2% 64% 31% 3%
Protein: 2.18 g
Fats: 0.38 g
Carbs: 63.88 g
Water: 30.92 g
Other: 2.64 g
17% 31% 42% 6% 5%
Protein: 16.54 g
Fats: 30.74 g
Carbs: 42.12 g
Water: 5.8 g
Other: 4.8 g
Contains more CarbsCarbs +51.7%
Contains more WaterWater +433.1%
Contains more ProteinProtein +658.7%
Contains more FatsFats +7989.5%
Contains more OtherOther +81.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Prunes
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
11% 8% 81%
Saturated fat: Sat. Fat 3.33 g
Monounsaturated fat: Mono. Fat 2.309 g
Polyunsaturated fat: Poly. Fat 23.665 g
Contains less Sat. FatSaturated fat -97.4%
Contains more Mono. FatMonounsaturated fat +4256.6%
Contains more Poly. FatPolyunsaturated fat +38069.4%

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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. Chia seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170554/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.