Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Whey vs. Prunes — In-Depth Nutrition Comparison

Compare

A recap on differences between whey and prunes

  • Whey has more vitamin B12; however, prunes are higher in vitamin K, copper, fiber, potassium, vitamin A, vitamin B6, manganese, vitamin B3, and iron.
  • Prunes cover your daily vitamin K needs 50% more than whey.
  • The glycemic index of whey is higher.

Food varieties used in this article are Whey, sweet, fluid and Plums, dried (prunes), uncooked.

Infographic

Whey vs Prunes infographic
Infographic link

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.
Whey
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 5.7% 14% 14% 2.3% 1.3% 3.5% 20% 7% 0.13% 10%
Prunes
8
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 SeleniumSelenium +533.3%
Contains more MagnesiumMagnesium +412.5%
Contains more PotassiumPotassium +354.7%
Contains more IronIron +1450%
Contains more CopperCopper +6925%
Contains more ZincZinc +238.5%
Contains more PhosphorusPhosphorus +50%
Contains less SodiumSodium -96.3%
Contains more ManganeseManganese +29800%
~equal in Calcium ~43mg

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.
Whey
2
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 0.33% 1% 0% 0% 9% 36% 1.4% 23% 7.2% 35% 0% 0.75% 8.7%
Prunes
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 2% 13% 8.6% 0% 13% 43% 35% 25% 47% 0% 149% 3% 5.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +58.4%
Contains more Vitamin CVitamin C +500%
Contains more Vitamin AVitamin A +1200%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +41.7%
Contains more Vitamin B2Vitamin B2 +17.7%
Contains more Vitamin B3Vitamin B3 +2443.2%
Contains more Vitamin B5Vitamin B5 +10.2%
Contains more Vitamin B6Vitamin B6 +561.3%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +300%
~equal in Vitamin D ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Whey
1
5% 93%
Protein: 0.85 g
Fats: 0.36 g
Carbs: 5.14 g
Water: 93.12 g
Other: 0.53 g
Prunes
4
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 WaterWater +201.2%
Contains more ProteinProtein +156.5%
Contains more CarbsCarbs +1142.8%
Contains more OtherOther +398.1%
~equal in Fats ~0.38g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Whey
1
67% 29% 3%
Saturated fat: Sat. Fat 0.23 g
Monounsaturated fat: Mono. Fat 0.1 g
Polyunsaturated fat: Poly. Fat 0.011 g
Prunes
2
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 +88.7%
Contains less Sat. FatSaturated fat -61.7%
Contains more Poly. FatPolyunsaturated fat +463.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Whey Prunes DV% diff.
Vitamin K 0µg 59.5µg 50%
Copper 0.004mg 0.281mg 31%
Fiber 0g 7.1g 28%
Carbs 5.14g 63.88g 20%
Potassium 161mg 732mg 17%
Fructose 12.45g 16%
Vitamin B6 0.031mg 0.205mg 13%
Manganese 0.001mg 0.299mg 13%
Vitamin B12 0.28µg 0µg 12%
Vitamin B3 0.074mg 1.882mg 11%
Calories 27kcal 240kcal 11%
Iron 0.06mg 0.93mg 11%
Magnesium 8mg 41mg 8%
Vitamin A 3µg 39µg 4%
Zinc 0.13mg 0.44mg 3%
Phosphorus 46mg 69mg 3%
Vitamin E 0mg 0.43mg 3%
Selenium 1.9µg 0.3µg 3%
Protein 0.85g 2.18g 3%
Starch 5.11g 2%
Sodium 54mg 2mg 2%
Vitamin B2 0.158mg 0.186mg 2%
Vitamin B1 0.036mg 0.051mg 1%
Saturated fat 0.23g 0.088g 1%
Choline 16mg 10.1mg 1%
Folate 1µg 4µg 1%
Vitamin C 0.1mg 0.6mg 1%
Vitamin B5 0.383mg 0.422mg 1%
Cholesterol 2mg 0mg 1%
Fats 0.36g 0.38g 0%
Net carbs 5.14g 56.78g N/A
Calcium 47mg 43mg 0%
Sugar 5.14g 38.13g N/A
Monounsaturated fat 0.1g 0.053g 0%
Polyunsaturated fat 0.011g 0.062g 0%
Tryptophan 0.013mg 0.025mg 0%
Threonine 0.054mg 0.049mg 0%
Isoleucine 0.047mg 0.041mg 0%
Leucine 0.078mg 0.066mg 0%
Lysine 0.068mg 0.05mg 0%
Methionine 0.016mg 0.016mg 0%
Phenylalanine 0.027mg 0.052mg 0%
Valine 0.046mg 0.056mg 0%
Histidine 0.016mg 0.027mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Whey Prunes
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

People also compare

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
9%
Whey
26%
Prunes
Minerals Daily Need Coverage Score
8%
Whey
32%
Prunes

Comparison summary

Which food is lower in Sugar?
Whey
Whey is lower in Sugar (difference - 32.99g)
Which food is lower in Cholesterol?
Prunes
Prunes is lower in Cholesterol (difference - 2mg)
Which food contains less Sodium?
Prunes
Prunes contains less Sodium (difference - 52mg)
Which food is lower in Saturated fat?
Prunes
Prunes is lower in Saturated fat (difference - 0.142g)
Which food is lower in glycemic index?
Prunes
Prunes is lower in glycemic index (difference - 14)
Which food is cheaper?
Prunes
Prunes is cheaper (difference - $1.6)
Which food is richer in minerals?
Prunes
Prunes is relatively richer in minerals
Which food is richer in vitamins?
Prunes
Prunes is relatively richer in vitamins

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. Whey - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171282/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.