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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

Walnut vs Prunes 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.
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%
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%
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%
~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.
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%
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%
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%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Walnut Prunes 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
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
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
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
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
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
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
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
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
Contains more SucroseSucrose +1520%
Contains more StarchStarch +8416.7%
Contains more GlucoseGlucose +31725%
Contains more FructoseFructose +13733.3%
Contains more MaltoseMaltose +∞%
~equal in Lactose ~0g
~equal in Galactose ~0g

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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. Walnut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170187/nutrients
  2. Prunes - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168162/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.