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  6. Prunes vs. Almonds

Prunes vs. Almonds — In-Depth Nutrition Comparison

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Important differences between prunes and almonds

  • Prunes have more vitamin K; however, almonds are richer in vitamin E, copper, manganese, vitamin B2, phosphorus, magnesium, iron, zinc, and calcium.
  • Almonds' daily need coverage for vitamin E is 168% more.
  • 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 Plums, dried (prunes), uncooked and Nuts, almonds.

Infographic

Prunes vs Almonds 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.
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%
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%
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 ~733mg

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.
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%
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%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B6Vitamin B6 +49.6%
Contains more Vitamin KVitamin K +∞%
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%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
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
Contains more CarbsCarbs +196.4%
Contains more WaterWater +601.1%
Contains more ProteinProtein +870.2%
Contains more FatsFats +13039.5%
Contains more OtherOther +12.1%

Fat Type Comparison

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

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
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
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
Contains more StarchStarch +609.7%
Contains more GlucoseGlucose +14876.5%
Contains more FructoseFructose +11218.2%
Contains more MaltoseMaltose +50%
Contains more SucroseSucrose +2533.3%
Contains more GalactoseGalactose +∞%
~equal in Lactose ~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. Prunes - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168162/nutrients
  2. Almonds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170567/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.