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Prunes vs. Yolk — In-Depth Nutrition Comparison

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What are the main differences between prunes and yolk?

  • Prunes are richer in vitamin K, yet yolk is richer in choline, selenium, vitamin B12, vitamin B5, phosphorus, vitamin D, and folate.
  • Yolk's daily need coverage for cholesterol is 362% higher.
  • Prunes have 85 times more vitamin K than yolk. Prunes have 59.5µg of vitamin K, while yolk has 0.7µg.
  • Prunes contain less saturated fat.
  • Yolk has a lower glycemic index than prunes.

We used Plums, dried (prunes), uncooked and Egg, yolk, raw, fresh types in this comparison.

Infographic

Prunes vs Yolk 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%
Yolk
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 3.6% 39% 9.6% 102% 26% 63% 167% 6.3% 7.2% 305%
Contains more MagnesiumMagnesium +720%
Contains more PotassiumPotassium +571.6%
Contains more CopperCopper +264.9%
Contains less SodiumSodium -95.8%
Contains more ManganeseManganese +443.6%
Contains more CalciumCalcium +200%
Contains more IronIron +193.5%
Contains more ZincZinc +422.7%
Contains more PhosphorusPhosphorus +465.2%
Contains more SeleniumSelenium +18566.7%

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
3
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%
Yolk
10
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% 127% 52% 81% 44% 122% 0.45% 179% 81% 244% 1.8% 110% 447%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B3Vitamin B3 +7741.7%
Contains more Vitamin KVitamin K +8400%
Contains more Vitamin AVitamin A +876.9%
Contains more Vitamin EVitamin E +500%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +245.1%
Contains more Vitamin B2Vitamin B2 +183.9%
Contains more Vitamin B5Vitamin B5 +608.5%
Contains more Vitamin B6Vitamin B6 +70.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +3550%
Contains more CholineCholine +8020.8%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
Yolk
3
16% 27% 4% 52% 2%
Protein: 15.86 g
Fats: 26.54 g
Carbs: 3.59 g
Water: 52.31 g
Other: 1.7 g
Contains more CarbsCarbs +1679.4%
Contains more OtherOther +55.3%
Contains more ProteinProtein +627.5%
Contains more FatsFats +6884.2%
Contains more WaterWater +69.2%

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
Yolk
2
37% 46% 16%
Saturated fat: Sat. Fat 9.551 g
Monounsaturated fat: Mono. Fat 11.738 g
Polyunsaturated fat: Poly. Fat 4.204 g
Contains less Sat. FatSaturated fat -99.1%
Contains more Mono. FatMonounsaturated fat +22047.2%
Contains more Poly. FatPolyunsaturated fat +6680.6%

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
Yolk
3
13% 34% 13% 13% 13% 13%
Starch: 0 g
Sucrose: 0.07 g
Glucose: 0.18 g
Fructose: 0.07 g
Lactose: 0.07 g
Maltose: 0.07 g
Galactose: 0.07 g
Contains more StarchStarch +∞%
Contains more SucroseSucrose +114.3%
Contains more GlucoseGlucose +14044.4%
Contains more FructoseFructose +17685.7%
Contains more LactoseLactose +∞%
Contains more MaltoseMaltose +16.7%
Contains more GalactoseGalactose +∞%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Prunes Yolk DV% diff.
Cholesterol 0mg 1085mg 362%
Choline 10.1mg 820.2mg 147%
Selenium 0.3µg 56µg 101%
Vitamin B12 0µg 1.95µg 81%
Vitamin B5 0.422mg 2.99mg 51%
Vitamin K 59.5µg 0.7µg 49%
Phosphorus 69mg 390mg 46%
Saturated fat 0.088g 9.551g 43%
Fats 0.38g 26.54g 40%
Vitamin A 39µg 381µg 38%
Folate 4µg 146µg 36%
Monounsaturated fat 0.053g 11.738g 29%
Polyunsaturated fat 0.062g 4.204g 28%
Fiber 7.1g 0g 28%
Protein 2.18g 15.86g 27%
Vitamin D 0µg 5.4µg 27%
Vitamin D 0IU 218IU 27%
Vitamin B2 0.186mg 0.528mg 26%
Copper 0.281mg 0.077mg 23%
Iron 0.93mg 2.73mg 23%
Carbs 63.88g 3.59g 20%
Potassium 732mg 109mg 18%
Zinc 0.44mg 2.3mg 17%
Fructose 12.45g 0.07g 15%
Vitamin E 0.43mg 2.58mg 14%
Vitamin B3 1.882mg 0.024mg 12%
Manganese 0.299mg 0.055mg 11%
Vitamin B6 0.205mg 0.35mg 11%
Vitamin B1 0.051mg 0.176mg 10%
Calcium 43mg 129mg 9%
Magnesium 41mg 5mg 9%
Calories 240kcal 322kcal 4%
Sodium 2mg 48mg 2%
Starch 5.11g 2%
Vitamin C 0.6mg 0mg 1%
Net carbs 56.78g 3.59g N/A
Sugar 38.13g 0.56g N/A
Tryptophan 0.025mg 0.177mg 0%
Threonine 0.049mg 0.687mg 0%
Isoleucine 0.041mg 0.866mg 0%
Leucine 0.066mg 1.399mg 0%
Lysine 0.05mg 1.217mg 0%
Methionine 0.016mg 0.378mg 0%
Phenylalanine 0.052mg 0.681mg 0%
Valine 0.056mg 0.949mg 0%
Histidine 0.027mg 0.416mg 0%
Omega-3 - EPA 0g 0.011g N/A
Omega-3 - DHA 0g 0.114g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Prunes Yolk
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
114%
Yolk
Minerals Daily Need Coverage Score
32%
Prunes
73%
Yolk

Comparison summary

Which food is lower in Sugar?
Yolk
Yolk is lower in Sugar (difference - 37.57g)
Which food is lower in glycemic index?
Yolk
Yolk is lower in glycemic index (difference - 29)
Which food is cheaper?
Yolk
Yolk is cheaper (difference - $1)
Which food is richer in vitamins?
Yolk
Yolk is relatively richer in vitamins
Which food is lower in Cholesterol?
Prunes
Prunes is lower in Cholesterol (difference - 1085mg)
Which food contains less Sodium?
Prunes
Prunes contains less Sodium (difference - 46mg)
Which food is lower in Saturated fat?
Prunes
Prunes is lower in Saturated fat (difference - 9.463g)
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.

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. Yolk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172184/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.