Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Nuts
  4. Almonds
  5. Compare
  6. Almonds vs. Prunes

Almonds vs. Prunes — In-Depth Nutrition Comparison

Compare

Important differences between almonds and prunes

  • Almonds have more vitamin E, copper, manganese, vitamin B2, phosphorus, magnesium, iron, zinc, and calcium; however, prunes are richer in vitamin K.
  • Almonds' daily need coverage for vitamin E is 168% more.
  • Almonds contain 7 times more manganese than prunes. Almonds contain 2.179mg of manganese, while prunes contain 0.299mg.
  • Prunes have a higher glycemic index. The glycemic index of prunes is 29, while the glycemic index of almonds is 0.

The food varieties used in the comparison are Nuts, almonds and Plums, dried (prunes), uncooked.

Infographic

Almonds 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 193% 81% 65% 139% 344% 85% 206% 0.13% 284% 22%
Prunes
Prunes
0
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 +558.5%
Contains more CalciumCalcium +525.6%
Contains more IronIron +298.9%
Contains more CopperCopper +266.9%
Contains more ZincZinc +609.1%
Contains more PhosphorusPhosphorus +597.1%
Contains less SodiumSodium -50%
Contains more ManganeseManganese +628.8%
Contains more SeleniumSelenium +1266.7%
~equal in Potassium ~732mg

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.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 513% 51% 263% 68% 28% 32% 0% 0% 33%
Prunes
Prunes
4
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 2% 0% 13% 8.6% 13% 43% 35% 25% 47% 0% 149% 3%
Contains more Vitamin EVitamin E +5860.5%
Contains more Vitamin B1Vitamin B1 +302%
Contains more Vitamin B2Vitamin B2 +511.8%
Contains more Vitamin B3Vitamin B3 +92.2%
Contains more Vitamin B5Vitamin B5 +11.6%
Contains more FolateFolate +1000%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B6Vitamin B6 +49.6%
Contains more Vitamin KVitamin K +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Almonds Prunes DV% diff.
Vitamin E 25.63mg 0.43mg 168%
Copper 1.031mg 0.281mg 83%
Manganese 2.179mg 0.299mg 82%
Polyunsaturated fat 12.329g 0.062g 82%
Monounsaturated fat 31.551g 0.053g 79%
Fats 49.93g 0.38g 76%
Vitamin B2 1.138mg 0.186mg 73%
Phosphorus 481mg 69mg 59%
Magnesium 270mg 41mg 55%
Vitamin K 0µg 59.5µg 50%
Protein 21.15g 2.18g 38%
Iron 3.71mg 0.93mg 35%
Zinc 3.12mg 0.44mg 24%
Calcium 269mg 43mg 23%
Fiber 12.5g 7.1g 22%
Calories 579kcal 240kcal 17%
Saturated fat 3.802g 0.088g 17%
Fructose 0.11g 12.45g 15%
Carbs 21.55g 63.88g 14%
Vitamin B1 0.205mg 0.051mg 13%
Vitamin B3 3.618mg 1.882mg 11%
Folate 44µg 4µg 10%
Choline 52.1mg 10.1mg 8%
Selenium 4.1µg 0.3µg 7%
Vitamin B6 0.137mg 0.205mg 5%
Vitamin A 0µg 39µg 4%
Starch 0.72g 5.11g 2%
Vitamin C 0mg 0.6mg 1%
Vitamin B5 0.471mg 0.422mg 1%
Protein per 100 calories 3.7g 0.91g N/A
Calories per 10 g protein 274kcal 1101kcal N/A
Weight per 100 calories 17g 42g N/A
Unsaturated / Saturated Fat ratio 12 1.3 N/A
Net carbs 9.05g 56.78g N/A
Potassium 733mg 732mg 0%
Sugar 4.35g 38.13g N/A
Sodium 1mg 2mg 0%
Trans fat 0.015g N/A
Tryptophan 0.211mg 0.025mg 0%
Threonine 0.601mg 0.049mg 0%
Isoleucine 0.751mg 0.041mg 0%
Leucine 1.473mg 0.066mg 0%
Lysine 0.568mg 0.05mg 0%
Methionine 0.157mg 0.016mg 0%
Phenylalanine 1.132mg 0.052mg 0%
Valine 0.855mg 0.056mg 0%
Histidine 0.539mg 0.027mg 0%
Omega-3 - ALA 0.003g N/A
Omega-6 - Eicosadienoic acid 0.002g 0g N/A
Omega-6 - Linoleic acid 12.32g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
21% 50% 22% 4% 3%
Protein: 21.15 g
Fats: 49.93 g
Carbs: 21.55 g
Water: 4.41 g
Other: 2.96 g
Prunes
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
Contains more ProteinProtein +870.2%
Contains more FatsFats +13039.5%
Contains more OtherOther +12.1%
Contains more CarbsCarbs +196.4%
Contains more WaterWater +601.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
8% 66% 26%
Saturated fat: Sat. Fat 3.802 g
Monounsaturated fat: Mono. Fat 31.551 g
Polyunsaturated fat: Poly. Fat 12.329 g
Prunes
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 +59430.2%
Contains more Poly. FatPolyunsaturated fat +19785.5%
Contains less Sat. FatSaturated fat -97.7%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
14% 78% 3% 2%
Starch: 0.72 g
Sucrose: 3.95 g
Glucose: 0.17 g
Fructose: 0.11 g
Lactose: 0 g
Maltose: 0.04 g
Galactose: 0.07 g
Prunes
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 +2533.3%
Contains more GalactoseGalactose +∞%
Contains more StarchStarch +609.7%
Contains more GlucoseGlucose +14876.5%
Contains more FructoseFructose +11218.2%
Contains more MaltoseMaltose +50%
~equal in Lactose ~0g

People also compare

Almonds
Almonds vs Brazil nut
Brazil nut
Almonds
Almonds vs Pistachio
Pistachio
Almonds
Almonds vs Hazelnut
Hazelnut
Prunes
Prunes vs Plum
Plum
Prunes
Prunes vs Dried fruit
Dried fruit
Prunes
Prunes vs Quince
Quince

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. Almonds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170567/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.