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Prunes vs. Walnut — In-Depth Nutrition Comparison

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What are the main differences between prunes and walnut?

  • Prunes are richer in vitamin K, yet walnut is richer in copper, manganese, phosphorus, magnesium, vitamin B6, iron, vitamin B1, and zinc.
  • Walnut's daily need coverage for copper is 145% higher.
  • Prunes have 22 times more vitamin K than walnut. Prunes have 59.5µg of vitamin K, while walnut has 2.7µg.
  • Prunes contain less saturated fat.
  • Walnut has a lower glycemic index than prunes.

We used Plums, dried (prunes), uncooked and Nuts, walnuts, english types in this comparison.

Infographic

Prunes vs Walnut 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%
Walnut
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 113% 29% 39% 109% 529% 84% 148% 0.26% 445% 27%
Contains more PotassiumPotassium +66%
Contains more MagnesiumMagnesium +285.4%
Contains more CalciumCalcium +127.9%
Contains more IronIron +212.9%
Contains more CopperCopper +464.4%
Contains more ZincZinc +602.3%
Contains more PhosphorusPhosphorus +401.4%
Contains more ManganeseManganese +1041.8%
Contains more SeleniumSelenium +1533.3%
~equal in Sodium ~2mg

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%
Walnut
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 4.3% 0.33% 14% 0% 85% 35% 21% 34% 124% 0% 6.8% 74% 21%
Contains more Vitamin AVitamin A +3800%
Contains more Vitamin B2Vitamin B2 +24%
Contains more Vitamin B3Vitamin B3 +67.3%
Contains more Vitamin KVitamin K +2103.7%
Contains more Vitamin CVitamin C +116.7%
Contains more Vitamin EVitamin E +62.8%
Contains more Vitamin B1Vitamin B1 +568.6%
Contains more Vitamin B5Vitamin B5 +35.1%
Contains more Vitamin B6Vitamin B6 +162%
Contains more FolateFolate +2350%
Contains more CholineCholine +288.1%
~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
Walnut
2
15% 65% 14% 4% 2%
Protein: 15.23 g
Fats: 65.21 g
Carbs: 13.71 g
Water: 4.07 g
Other: 1.78 g
Contains more CarbsCarbs +365.9%
Contains more WaterWater +659.7%
Contains more OtherOther +48.3%
Contains more ProteinProtein +598.6%
Contains more FatsFats +17060.5%

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
Walnut
2
10% 14% 76%
Saturated fat: Sat. Fat 6.126 g
Monounsaturated fat: Mono. Fat 8.933 g
Polyunsaturated fat: Poly. Fat 47.174 g
Contains less Sat. FatSaturated fat -98.6%
Contains more Mono. FatMonounsaturated fat +16754.7%
Contains more Poly. FatPolyunsaturated fat +75987.1%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Prunes
4
12% 59% 29%
Starch: 5.11 g
Sucrose: 0.15 g
Glucose: 25.46 g
Fructose: 12.45 g
Lactose: 0 g
Maltose: 0.06 g
Galactose: 0 g
Walnut
1
2% 91% 3% 3%
Starch: 0.06 g
Sucrose: 2.43 g
Glucose: 0.08 g
Fructose: 0.09 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more StarchStarch +8416.7%
Contains more GlucoseGlucose +31725%
Contains more FructoseFructose +13733.3%
Contains more MaltoseMaltose +∞%
Contains more SucroseSucrose +1520%
~equal in Lactose ~0g
~equal in Galactose ~0g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Prunes Walnut DV% diff.
Polyunsaturated fat 0.062g 47.174g 314%
Copper 0.281mg 1.586mg 145%
Manganese 0.299mg 3.414mg 135%
Fats 0.38g 65.21g 100%
Vitamin K 59.5µg 2.7µg 47%
Phosphorus 69mg 346mg 40%
Magnesium 41mg 158mg 28%
Saturated fat 0.088g 6.126g 27%
Vitamin B6 0.205mg 0.537mg 26%
Protein 2.18g 15.23g 26%
Iron 0.93mg 2.91mg 25%
Vitamin B1 0.051mg 0.341mg 24%
Folate 4µg 98µg 24%
Zinc 0.44mg 3.09mg 24%
Monounsaturated fat 0.053g 8.933g 22%
Calories 240kcal 654kcal 21%
Carbs 63.88g 13.71g 17%
Fructose 12.45g 0.09g 15%
Potassium 732mg 441mg 9%
Selenium 0.3µg 4.9µg 8%
Calcium 43mg 98mg 6%
Vitamin B3 1.882mg 1.125mg 5%
Choline 10.1mg 39.2mg 5%
Vitamin A 39µg 1µg 4%
Vitamin B2 0.186mg 0.15mg 3%
Vitamin B5 0.422mg 0.57mg 3%
Vitamin E 0.43mg 0.7mg 2%
Starch 5.11g 0.06g 2%
Fiber 7.1g 6.7g 2%
Vitamin C 0.6mg 1.3mg 1%
Net carbs 56.78g 7.01g N/A
Sugar 38.13g 2.61g N/A
Sodium 2mg 2mg 0%
Tryptophan 0.025mg 0.17mg 0%
Threonine 0.049mg 0.596mg 0%
Isoleucine 0.041mg 0.625mg 0%
Leucine 0.066mg 1.17mg 0%
Lysine 0.05mg 0.424mg 0%
Methionine 0.016mg 0.236mg 0%
Phenylalanine 0.052mg 0.711mg 0%
Valine 0.056mg 0.753mg 0%
Histidine 0.027mg 0.391mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Prunes Walnut
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
32%
Walnut
Minerals Daily Need Coverage Score
32%
Prunes
152%
Walnut

Comparison summary

Which food is lower in Sugar?
Walnut
Walnut is lower in Sugar (difference - 35.52g)
Which food is lower in glycemic index?
Walnut
Walnut is lower in glycemic index (difference - 29)
Which food is richer in minerals?
Walnut
Walnut is relatively richer in minerals
Which food is lower in Saturated fat?
Prunes
Prunes is lower in Saturated fat (difference - 6.038g)
Which food is cheaper?
Prunes
Prunes is cheaper (difference - $3)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (2 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. Walnut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170187/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.