Prunes vs. Salmonberries — In-Depth Nutrition Comparison
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A recap on differences between Prunes and Salmonberries
- Prunes has more Vitamin K, Copper, Fiber, Potassium, Vitamin B6, Vitamin B2, and Vitamin B3, however, Salmonberries are higher in Manganese, Vitamin C, and Vitamin E .
- Prunes covers your daily Vitamin K needs 37% more than Salmonberries.
- Salmonberries contain 9 times less Copper than Prunes. Prunes contains 0.281mg of Copper, while Salmonberries contain 0.03mg.
Food varieties used in this article are Plums, dried (prunes), uncooked and Salmonberries, raw (Alaska Native).
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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.
Contains
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Calcium
+230.8%
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Iron
+132.5%
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Magnesium
+173.3%
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Phosphorus
+155.6%
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Potassium
+565.5%
Contains
less
Sodium
-85.7%
Contains
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Zinc
+57.1%
Contains
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Copper
+836.7%
Contains
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Manganese
+267.9%
Contains
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Calcium
+230.8%
Contains
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Iron
+132.5%
Contains
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Magnesium
+173.3%
Contains
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Phosphorus
+155.6%
Contains
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Potassium
+565.5%
Contains
less
Sodium
-85.7%
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Zinc
+57.1%
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Copper
+836.7%
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Manganese
+267.9%
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.
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Contains
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Vitamin A
+57.5%
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Vitamin B1
+24.4%
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Vitamin B2
+200%
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Vitamin B3
+303.9%
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Vitamin B5
+152.7%
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Vitamin B6
+162.8%
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Vitamin K
+302%
Contains
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Vitamin E
+274.4%
Contains
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Vitamin C
+1433.3%
Contains
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Folate
+325%
Contains
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Vitamin A
+57.5%
Contains
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Vitamin B1
+24.4%
Contains
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Vitamin B2
+200%
Contains
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Vitamin B3
+303.9%
Contains
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Vitamin B5
+152.7%
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Vitamin B6
+162.8%
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Vitamin K
+302%
Contains
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Vitamin E
+274.4%
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Vitamin C
+1433.3%
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Folate
+325%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Protein
+156.5%
Contains
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Fats
+15.2%
Contains
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Carbs
+535.6%
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Other
+371.4%
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Water
+185.3%
Protein:
2.18 g
Fats:
0.38 g
Carbs:
63.88 g
Water:
30.92 g
Other:
2.64 g
Protein:
0.85 g
Fats:
0.33 g
Carbs:
10.05 g
Water:
88.21 g
Other:
0.56 g
Contains
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Protein
+156.5%
Contains
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Fats
+15.2%
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Carbs
+535.6%
Contains
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Other
+371.4%
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Water
+185.3%
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Contains
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Starch
+∞%
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Sucrose
+650%
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Glucose
+1240%
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Fructose
+611.4%
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Maltose
+∞%
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
Starch:
0 g
Sucrose:
0.02 g
Glucose:
1.9 g
Fructose:
1.75 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
Contains
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Starch
+∞%
Contains
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Sucrose
+650%
Contains
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Glucose
+1240%
Contains
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Fructose
+611.4%
Contains
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Maltose
+∞%
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Cholesterol |
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| Lower in Saturated Fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Lower in Sodium |
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| Rich in minerals |
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| Rich in vitamins |
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All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 56.78g | 8.15g |
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| Protein | 2.18g | 0.85g |
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| Fats | 0.38g | 0.33g |
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| Carbs | 63.88g | 10.05g |
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| Calories | 240kcal | 47kcal |
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| Starch | 5.11g | 0g |
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| Fructose | 12.45g | 1.75g |
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| Sugar | 38.13g | 3.66g |
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| Fiber | 7.1g | 1.9g |
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| Calcium | 43mg | 13mg |
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| Iron | 0.93mg | 0.4mg |
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| Magnesium | 41mg | 15mg |
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| Phosphorus | 69mg | 27mg |
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| Potassium | 732mg | 110mg |
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| Sodium | 2mg | 14mg |
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| Zinc | 0.44mg | 0.28mg |
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| Copper | 0.281mg | 0.03mg |
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| Manganese | 0.299mg | 1.1mg |
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| Selenium | 0.3µg |
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| Vitamin A | 781IU | 496IU |
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| Vitamin A RAE | 39µg | 50µg |
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| Vitamin E | 0.43mg | 1.61mg |
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| Vitamin C | 0.6mg | 9.2mg |
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| Vitamin B1 | 0.051mg | 0.041mg |
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| Vitamin B2 | 0.186mg | 0.062mg |
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| Vitamin B3 | 1.882mg | 0.466mg |
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| Vitamin B5 | 0.422mg | 0.167mg |
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| Vitamin B6 | 0.205mg | 0.078mg |
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| Folate | 4µg | 17µg |
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| Vitamin K | 59.5µg | 14.8µg |
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| Tryptophan | 0.025mg |
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| Threonine | 0.049mg |
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| Isoleucine | 0.041mg |
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| Leucine | 0.066mg |
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| Lysine | 0.05mg |
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| Methionine | 0.016mg |
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| Phenylalanine | 0.052mg |
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| Valine | 0.056mg |
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| Histidine | 0.027mg |
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| Saturated Fat | 0.088g |
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| Monounsaturated Fat | 0.053g |
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| Polyunsaturated fat | 0.062g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low Glycemic Index diet |
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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
31%
17%
Minerals Daily Need Coverage Score
32%
21%
Comparison summary
Which food is lower in Sugar?
Salmonberries is lower in Sugar (difference - 34.47g)
Which food is lower in Cholesterol?
Salmonberries is lower in Cholesterol (difference - 0mg)
Which food is lower in Saturated Fat?
Salmonberries is lower in Saturated Fat (difference - 0.088g)
Which food is lower in glycemic index?
Salmonberries is lower in glycemic index (difference - 29)
Which food is cheaper?
Salmonberries is cheaper (difference - $2)
Which food contains less Sodium?
Prunes contains less Sodium (difference - 12mg)
Which food is richer in minerals?
Prunes is relatively richer in minerals
Which food is richer in vitamins?
Prunes is relatively richer in vitamins