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Prunes vs. Waffle — In-Depth Nutrition Comparison

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How are prunes and waffle different?

  • Prunes are richer in copper and potassium, while waffle is higher in selenium, calcium, vitamin B1, phosphorus, and iron.
  • Waffle covers your daily need for selenium, 83% more than prunes.
  • Prunes contain 5 times more potassium than waffle. Prunes contain 732mg of potassium, while waffle contains 159mg.
  • Prunes are lower in saturated fat.
  • Waffle has a higher glycemic index (76) than prunes (29).

Plums, dried (prunes), uncooked and Waffles, plain, prepared from recipe types were used in this article.

Infographic

Prunes vs Waffle 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%
Waffle
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 77% 14% 87% 21% 19% 81% 67% 35% 252%
Contains more MagnesiumMagnesium +115.8%
Contains more PotassiumPotassium +360.4%
Contains more CopperCopper +353.2%
Contains less SodiumSodium -99.6%
Contains more ManganeseManganese +12.8%
Contains more CalciumCalcium +493%
Contains more IronIron +148.4%
Contains more ZincZinc +54.5%
Contains more PhosphorusPhosphorus +175.4%
Contains more SeleniumSelenium +15300%

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
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%
Waffle
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 1.3% 22% 0% 0% 66% 80% 39% 29% 13% 31% 0% 35% 0%
Contains more Vitamin CVitamin C +50%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B6Vitamin B6 +266.1%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +66.7%
Contains more Vitamin B1Vitamin B1 +415.7%
Contains more Vitamin B2Vitamin B2 +86.6%
Contains more Vitamin B3Vitamin B3 +10.1%
Contains more Vitamin B5Vitamin B5 +14.9%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +1050%
~equal in Vitamin D ~µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Prunes
1
2% 64% 31% 3%
Protein: 2.18 g
Fats: 0.38 g
Carbs: 63.88 g
Water: 30.92 g
Other: 2.64 g
Waffle
4
8% 14% 33% 42% 3%
Protein: 7.9 g
Fats: 14.1 g
Carbs: 32.9 g
Water: 42 g
Other: 3.1 g
Contains more CarbsCarbs +94.2%
Contains more ProteinProtein +262.4%
Contains more FatsFats +3610.5%
Contains more WaterWater +35.8%
Contains more OtherOther +17.4%

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
Waffle
2
22% 27% 52%
Saturated fat: Sat. Fat 2.866 g
Monounsaturated fat: Mono. Fat 3.521 g
Polyunsaturated fat: Poly. Fat 6.785 g
Contains less Sat. FatSaturated fat -96.9%
Contains more Mono. FatMonounsaturated fat +6543.4%
Contains more Poly. FatPolyunsaturated fat +10843.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Prunes Waffle DV% diff.
Selenium 0.3µg 46.2µg 83%
Vitamin K 59.5µg 50%
Polyunsaturated fat 0.062g 6.785g 45%
Fiber 7.1g 28%
Copper 0.281mg 0.062mg 24%
Cholesterol 0mg 69mg 23%
Sodium 2mg 511mg 22%
Fats 0.38g 14.1g 21%
Calcium 43mg 255mg 21%
Vitamin B1 0.051mg 0.263mg 18%
Phosphorus 69mg 190mg 17%
Potassium 732mg 159mg 17%
Iron 0.93mg 2.31mg 17%
Fructose 12.45g 16%
Saturated fat 0.088g 2.866g 13%
Vitamin B2 0.186mg 0.347mg 12%
Folate 4µg 46µg 11%
Protein 2.18g 7.9g 11%
Vitamin B6 0.205mg 0.056mg 11%
Vitamin B12 0µg 0.25µg 10%
Carbs 63.88g 32.9g 10%
Monounsaturated fat 0.053g 3.521g 9%
Magnesium 41mg 19mg 5%
Calories 240kcal 291kcal 3%
Vitamin E 0.43mg 3%
Vitamin A 39µg 65µg 3%
Starch 5.11g 2%
Choline 10.1mg 2%
Zinc 0.44mg 0.68mg 2%
Vitamin B3 1.882mg 2.073mg 1%
Manganese 0.299mg 0.265mg 1%
Vitamin B5 0.422mg 0.485mg 1%
Vitamin C 0.6mg 0.4mg 0%
Net carbs 56.78g 32.9g N/A
Sugar 38.13g N/A
Tryptophan 0.025mg 0.099mg 0%
Threonine 0.049mg 0.289mg 0%
Isoleucine 0.041mg 0.362mg 0%
Leucine 0.066mg 0.63mg 0%
Lysine 0.05mg 0.384mg 0%
Methionine 0.016mg 0.179mg 0%
Phenylalanine 0.052mg 0.395mg 0%
Valine 0.056mg 0.409mg 0%
Histidine 0.027mg 0.187mg 0%
Omega-3 - EPA 0g 0.001g N/A
Omega-3 - DHA 0g 0.006g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Prunes Waffle
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
24%
Waffle
Minerals Daily Need Coverage Score
32%
Prunes
66%
Waffle

Comparison summary

Which food is lower in Sugar?
Waffle
Waffle is lower in Sugar (difference - 38.13g)
Which food is cheaper?
Waffle
Waffle is cheaper (difference - $2)
Which food is lower in Cholesterol?
Prunes
Prunes is lower in Cholesterol (difference - 69mg)
Which food contains less Sodium?
Prunes
Prunes contains less Sodium (difference - 509mg)
Which food is lower in Saturated fat?
Prunes
Prunes is lower in Saturated fat (difference - 2.778g)
Which food is lower in glycemic index?
Prunes
Prunes is lower in glycemic index (difference - 47)
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. Waffle - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175039/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.