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

Dried Figs vs. Prunes — In-Depth Nutrition Comparison

Compare

A recap on the differences between dried Figs and prunes

  • Dried Figs has more iron, calcium, fiber, manganese, and magnesium; however, prunes are higher in vitamin K, vitamin A, vitamin B2, vitamin B3, and vitamin B6.
  • Prunes cover your daily vitamin K needs 37% more than dried Figs.
  • Prunes contain 4 times less calcium than dried Figs. Dried Figs contains 162mg of calcium, while prunes contain 43mg.

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

Infographic

Dried Figs 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 49% 49% 60% 76% 96% 15% 29% 1.3% 67% 3.3%
Prunes
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 +65.9%
Contains more CalciumCalcium +276.7%
Contains more IronIron +118.3%
Contains more ZincZinc +25%
Contains more ManganeseManganese +70.6%
Contains more SeleniumSelenium +100%
Contains less SodiumSodium -80%
~equal in Potassium ~732mg
~equal in Copper ~0.281mg
~equal in Phosphorus ~69mg

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 4% 0% 0% 7% 21% 19% 12% 26% 24% 0% 39% 6.8%
Prunes
Prunes
6
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 CVitamin C +100%
Contains more Vitamin B1Vitamin B1 +66.7%
Contains more FolateFolate +125%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +22.9%
Contains more Vitamin B2Vitamin B2 +126.8%
Contains more Vitamin B3Vitamin B3 +204%
Contains more Vitamin B6Vitamin B6 +93.4%
Contains more Vitamin KVitamin K +281.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.422mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Dried Figs Prunes DV% diff.
Vitamin K 15.6µg 59.5µg 37%
Iron 2.03mg 0.93mg 14%
Fructose 22.93g 12.45g 13%
Calcium 162mg 43mg 12%
Fiber 9.8g 7.1g 11%
Manganese 0.51mg 0.299mg 9%
Vitamin B2 0.082mg 0.186mg 8%
Vitamin B3 0.619mg 1.882mg 8%
Vitamin B6 0.106mg 0.205mg 8%
Magnesium 68mg 41mg 6%
Vitamin A 0µg 39µg 4%
Vitamin B1 0.085mg 0.051mg 3%
Protein 3.3g 2.18g 2%
Potassium 680mg 732mg 2%
Polyunsaturated fat 0.345g 0.062g 2%
Fats 0.93g 0.38g 1%
Vitamin C 1.2mg 0.6mg 1%
Copper 0.287mg 0.281mg 1%
Zinc 0.55mg 0.44mg 1%
Vitamin E 0.35mg 0.43mg 1%
Selenium 0.6µg 0.3µg 1%
Folate 9µg 4µg 1%
Choline 15.8mg 10.1mg 1%
Calories 249kcal 240kcal 0%
Protein per 100 calories 1.3g 0.91g N/A
Calories per 10 g protein 755kcal 1101kcal N/A
Weight per 100 calories 40g 42g N/A
Net carbs 54.07g 56.78g N/A
Carbs 63.87g 63.88g 0%
Sugar 47.92g 38.13g N/A
Starch 5.07g 5.11g 0%
Phosphorus 67mg 69mg 0%
Sodium 10mg 2mg 0%
Vitamin B5 0.434mg 0.422mg 0%
Saturated fat 0.144g 0.088g 0%
Monounsaturated fat 0.159g 0.053g 0%
Tryptophan 0.02mg 0.025mg 0%
Threonine 0.085mg 0.049mg 0%
Isoleucine 0.089mg 0.041mg 0%
Leucine 0.128mg 0.066mg 0%
Lysine 0.088mg 0.05mg 0%
Methionine 0.034mg 0.016mg 0%
Phenylalanine 0.076mg 0.052mg 0%
Valine 0.122mg 0.056mg 0%
Histidine 0.037mg 0.027mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 64% 30% 2%
Protein: 3.3 g
Fats: 0.93 g
Carbs: 63.87 g
Water: 30.05 g
Other: 1.85 g
Prunes
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 +51.4%
Contains more FatsFats +144.7%
Contains more OtherOther +42.7%
~equal in Carbs ~63.88g
~equal in Water ~30.92g

Fat Type Comparison

Fat type breakdown side-by-side comparison
22% 25% 53%
Saturated fat: Sat. Fat 0.144 g
Monounsaturated fat: Mono. Fat 0.159 g
Polyunsaturated fat: Poly. Fat 0.345 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 +200%
Contains more Poly. FatPolyunsaturated fat +456.5%
Contains less Sat. FatSaturated fat -38.9%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
10% 47% 43%
Starch: 5.07 g
Sucrose: 0.07 g
Glucose: 24.79 g
Fructose: 22.93 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0.13 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 FructoseFructose +84.2%
Contains more GalactoseGalactose +∞%
Contains more SucroseSucrose +114.3%
Contains more MaltoseMaltose +∞%
~equal in Starch ~5.11g
~equal in Glucose ~25.46g
~equal in Lactose ~0g

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. Dried Figs - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174665/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.