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Prunes vs. Chinook salmon — In-Depth Nutrition Comparison

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Differences between prunes and chinook salmon

  • Prunes are higher in fiber and copper; however, chinook salmon is richer in vitamin B12, selenium, vitamin B3, phosphorus, vitamin B6, and magnesium.
  • Chinook salmon's daily need coverage for vitamin B12 is 120% higher.
  • Prunes have less saturated fat.
  • Chinook salmon has a lower glycemic index (0) than prunes (29).

The food types used in this comparison are Plums, dried (prunes), uncooked and Fish, salmon, chinook, cooked, dry heat.

Infographic

Prunes vs Chinook salmon 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
5
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 87% 8.4% 45% 34% 18% 15% 159% 7.8% 2.5% 255%
Contains more CalciumCalcium +53.6%
Contains more PotassiumPotassium +45%
Contains more CopperCopper +430.2%
Contains less SodiumSodium -96.7%
Contains more ManganeseManganese +1473.7%
Contains more MagnesiumMagnesium +197.6%
Contains more ZincZinc +27.3%
Contains more PhosphorusPhosphorus +437.7%
Contains more SeleniumSelenium +15500%
~equal in Iron ~0.91mg

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
5
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%
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 14% 50% 0% 0% 11% 36% 188% 52% 107% 359% 0% 26% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +15.9%
Contains more Vitamin B2Vitamin B2 +20.8%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +583.3%
Contains more Vitamin AVitamin A +282.1%
Contains more Vitamin B3Vitamin B3 +433.7%
Contains more Vitamin B5Vitamin B5 +105%
Contains more Vitamin B6Vitamin B6 +125.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +775%
~equal in Vitamin D ~µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
26% 13% 66%
Protein: 25.72 g
Fats: 13.38 g
Carbs: 0 g
Water: 65.6 g
Other: 0 g
Contains more CarbsCarbs +∞%
Contains more OtherOther +-156.2%
Contains more ProteinProtein +1079.8%
Contains more FatsFats +3421.1%
Contains more WaterWater +112.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
28% 49% 23%
Saturated fat: Sat. Fat 3.214 g
Monounsaturated fat: Mono. Fat 5.742 g
Polyunsaturated fat: Poly. Fat 2.662 g
Contains less Sat. FatSaturated fat -97.3%
Contains more Mono. FatMonounsaturated fat +10734%
Contains more Poly. FatPolyunsaturated fat +4193.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Prunes Chinook salmon DV% diff.
Vitamin B12 0µg 2.87µg 120%
Selenium 0.3µg 46.8µg 85%
Vitamin B3 1.882mg 10.045mg 51%
Vitamin K 59.5µg 50%
Protein 2.18g 25.72g 47%
Phosphorus 69mg 371mg 43%
Cholesterol 0mg 85mg 28%
Fiber 7.1g 0g 28%
Copper 0.281mg 0.053mg 25%
Carbs 63.88g 0g 21%
Vitamin B6 0.205mg 0.462mg 20%
Fats 0.38g 13.38g 20%
Magnesium 41mg 122mg 19%
Polyunsaturated fat 0.062g 2.662g 17%
Fructose 12.45g 16%
Monounsaturated fat 0.053g 5.742g 14%
Saturated fat 0.088g 3.214g 14%
Manganese 0.299mg 0.019mg 12%
Vitamin A 39µg 149µg 12%
Vitamin B5 0.422mg 0.865mg 9%
Folate 4µg 35µg 8%
Potassium 732mg 505mg 7%
Vitamin C 0.6mg 4.1mg 4%
Vitamin E 0.43mg 3%
Sodium 2mg 60mg 3%
Vitamin B2 0.186mg 0.154mg 2%
Starch 5.11g 2%
Calcium 43mg 28mg 2%
Choline 10.1mg 2%
Vitamin B1 0.051mg 0.044mg 1%
Zinc 0.44mg 0.56mg 1%
Calories 240kcal 231kcal 0%
Net carbs 56.78g 0g N/A
Iron 0.93mg 0.91mg 0%
Sugar 38.13g N/A
Tryptophan 0.025mg 0.288mg 0%
Threonine 0.049mg 1.127mg 0%
Isoleucine 0.041mg 1.185mg 0%
Leucine 0.066mg 2.09mg 0%
Lysine 0.05mg 2.362mg 0%
Methionine 0.016mg 0.761mg 0%
Phenylalanine 0.052mg 1.004mg 0%
Valine 0.056mg 1.325mg 0%
Histidine 0.027mg 0.757mg 0%
Omega-3 - EPA 0g 1.01g N/A
Omega-3 - DHA 0g 0.727g N/A
Omega-3 - DPA 0g 0.296g N/A

Which food is preferable for your diet?

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

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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
26%
Prunes
65%
Chinook salmon
Minerals Daily Need Coverage Score
32%
Prunes
63%
Chinook salmon

Comparison summary

Which food is lower in Cholesterol?
Prunes
Prunes is lower in Cholesterol (difference - 85mg)
Which food contains less Sodium?
Prunes
Prunes contains less Sodium (difference - 58mg)
Which food is lower in Saturated fat?
Prunes
Prunes is lower in Saturated fat (difference - 3.126g)
Which food is cheaper?
Prunes
Prunes is cheaper (difference - $13)
Which food is lower in Sugar?
Chinook salmon
Chinook salmon is lower in Sugar (difference - 38.13g)
Which food is lower in glycemic index?
Chinook salmon
Chinook salmon is lower in glycemic index (difference - 29)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Chinook salmon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171999/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.