Walnut vs. Prunes — In-Depth Nutrition Comparison
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What are the main differences between walnut and prunes?
- Walnut is richer in copper, manganese, phosphorus, magnesium, vitamin B6, iron, vitamin B1, and zinc, yet prunes are richer in vitamin K.
- Walnut's daily need coverage for copper is 145% higher.
- Walnut has 70 times more saturated fat than prunes. Walnut has 6.126g of saturated fat, while prunes have 0.088g.
- Walnut has a lower glycemic index than prunes.
We used Nuts, walnuts, english and Plums, dried (prunes), uncooked types in this comparison.
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.
| 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% |
| Contains more PotassiumPotassium | +66% |
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.
| 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% |
| 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% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Polyunsaturated fat | 47.174g | 0.062g | 314% |
| Copper | 1.586mg | 0.281mg | 145% |
| Manganese | 3.414mg | 0.299mg | 135% |
| Fats | 65.21g | 0.38g | 100% |
| Vitamin K | 2.7µg | 59.5µg | 47% |
| Phosphorus | 346mg | 69mg | 40% |
| Magnesium | 158mg | 41mg | 28% |
| Saturated fat | 6.126g | 0.088g | 27% |
| Vitamin B6 | 0.537mg | 0.205mg | 26% |
| Protein | 15.23g | 2.18g | 26% |
| Iron | 2.91mg | 0.93mg | 25% |
| Vitamin B1 | 0.341mg | 0.051mg | 24% |
| Folate | 98µg | 4µg | 24% |
| Zinc | 3.09mg | 0.44mg | 24% |
| Monounsaturated fat | 8.933g | 0.053g | 22% |
| Calories | 654kcal | 240kcal | 21% |
| Carbs | 13.71g | 63.88g | 17% |
| Fructose | 0.09g | 12.45g | 15% |
| Potassium | 441mg | 732mg | 9% |
| Selenium | 4.9µg | 0.3µg | 8% |
| Calcium | 98mg | 43mg | 6% |
| Vitamin B3 | 1.125mg | 1.882mg | 5% |
| Choline | 39.2mg | 10.1mg | 5% |
| Vitamin A | 1µg | 39µg | 4% |
| Vitamin B2 | 0.15mg | 0.186mg | 3% |
| Vitamin B5 | 0.57mg | 0.422mg | 3% |
| Vitamin E | 0.7mg | 0.43mg | 2% |
| Starch | 0.06g | 5.11g | 2% |
| Fiber | 6.7g | 7.1g | 2% |
| Vitamin C | 1.3mg | 0.6mg | 1% |
| Net carbs | 7.01g | 56.78g | N/A |
| Sugar | 2.61g | 38.13g | N/A |
| Sodium | 2mg | 2mg | 0% |
| Tryptophan | 0.17mg | 0.025mg | 0% |
| Threonine | 0.596mg | 0.049mg | 0% |
| Isoleucine | 0.625mg | 0.041mg | 0% |
| Leucine | 1.17mg | 0.066mg | 0% |
| Lysine | 0.424mg | 0.05mg | 0% |
| Methionine | 0.236mg | 0.016mg | 0% |
| Phenylalanine | 0.711mg | 0.052mg | 0% |
| Valine | 0.753mg | 0.056mg | 0% |
| Histidine | 0.391mg | 0.027mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +598.6% |
| Contains more FatsFats | +17060.5% |
| Contains more CarbsCarbs | +365.9% |
| Contains more WaterWater | +659.7% |
| Contains more OtherOther | +48.3% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +16754.7% |
| Contains more Poly. FatPolyunsaturated fat | +75987.1% |
| Contains less Sat. FatSaturated fat | -98.6% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
| Contains more SucroseSucrose | +1520% |
| Contains more StarchStarch | +8416.7% |
| Contains more GlucoseGlucose | +31725% |
| Contains more FructoseFructose | +13733.3% |
| Contains more MaltoseMaltose | +∞% |
~equal in
Lactose
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~equal in
Galactose
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