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  6. Prunes vs. Halibut raw

Prunes vs. Halibut raw — In-Depth Nutrition Comparison

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How are prunes and halibut raw different?

  • Prunes are higher in vitamin K, fiber, copper, vitamin A, and potassium; however, halibut raw is richer in vitamin D, selenium, vitamin B12, and vitamin B6.
  • Daily need coverage for vitamin D for halibut raw is 183% higher.
  • Halibut raw has a lower glycemic index (0) than prunes (29).

Plums, dried (prunes), uncooked and Fish, halibut, Greenland, raw are the varieties used in this article.

Infographic

Prunes vs Halibut raw 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
7
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 19% 0.9% 24% 25% 10% 11% 70% 10% 1.6% 199%
Contains more MagnesiumMagnesium +57.7%
Contains more CalciumCalcium +1333.3%
Contains more PotassiumPotassium +173.1%
Contains more IronIron +40.9%
Contains more CopperCopper +836.7%
Contains less SodiumSodium -97.5%
Contains more ManganeseManganese +2391.7%
Contains more PhosphorusPhosphorus +137.7%
Contains more SeleniumSelenium +12066.7%
~equal in Zinc ~0.4mg

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
7
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 0% 4.7% 15% 411% 15% 18% 28% 15% 97% 125% 0.25% 0.75% 34%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +178.6%
Contains more Vitamin B2Vitamin B2 +132.5%
Contains more Vitamin B3Vitamin B3 +25.5%
Contains more Vitamin B5Vitamin B5 +68.8%
Contains more Vitamin KVitamin K +59400%
Contains more FolateFolate +300%
Contains more Vitamin EVitamin E +69.8%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +17.6%
Contains more Vitamin B6Vitamin B6 +104.9%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +511.9%

All nutrients comparison - raw data values

Nutrient Prunes Halibut raw DV% diff.
Vitamin D 0µg 27.4µg 137%
Vitamin D 0IU 1097IU 137%
Selenium 0.3µg 36.5µg 66%
Vitamin K 59.5µg 0.1µg 50%
Vitamin B12 0µg 1µg 42%
Fiber 7.1g 0g 28%
Copper 0.281mg 0.03mg 28%
Protein 2.18g 14.37g 24%
Carbs 63.88g 0g 21%
Fats 0.38g 13.84g 21%
Monounsaturated fat 0.053g 8.378g 21%
Vitamin B6 0.205mg 0.42mg 17%
Fructose 12.45g 16%
Cholesterol 0mg 46mg 15%
Phosphorus 69mg 164mg 14%
Potassium 732mg 268mg 14%
Manganese 0.299mg 0.012mg 12%
Saturated fat 0.088g 2.419g 11%
Choline 10.1mg 61.8mg 9%
Polyunsaturated fat 0.062g 1.367g 9%
Vitamin B2 0.186mg 0.08mg 8%
Calcium 43mg 3mg 4%
Magnesium 41mg 26mg 4%
Sodium 2mg 80mg 3%
Vitamin A 39µg 14µg 3%
Iron 0.93mg 0.66mg 3%
Vitamin B5 0.422mg 0.25mg 3%
Calories 240kcal 186kcal 3%
Vitamin E 0.43mg 0.73mg 2%
Starch 5.11g 2%
Vitamin B3 1.882mg 1.5mg 2%
Vitamin B1 0.051mg 0.06mg 1%
Folate 4µg 1µg 1%
Vitamin C 0.6mg 0mg 1%
Net carbs 56.78g 0g N/A
Sugar 38.13g 0g N/A
Zinc 0.44mg 0.4mg 0%
Tryptophan 0.025mg 0.161mg 0%
Threonine 0.049mg 0.63mg 0%
Isoleucine 0.041mg 0.662mg 0%
Leucine 0.066mg 1.168mg 0%
Lysine 0.05mg 1.32mg 0%
Methionine 0.016mg 0.425mg 0%
Phenylalanine 0.052mg 0.561mg 0%
Valine 0.056mg 0.74mg 0%
Histidine 0.027mg 0.423mg 0%
Omega-3 - EPA 0g 0.526g N/A
Omega-3 - DHA 0g 0.393g N/A
Omega-3 - DPA 0g 0.089g 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
14% 14% 70%
Protein: 14.37 g
Fats: 13.84 g
Carbs: 0 g
Water: 70.27 g
Other: 1.52 g
Contains more CarbsCarbs +∞%
Contains more OtherOther +73.7%
Contains more ProteinProtein +559.2%
Contains more FatsFats +3542.1%
Contains more WaterWater +127.3%

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
20% 69% 11%
Saturated fat: Sat. Fat 2.419 g
Monounsaturated fat: Mono. Fat 8.378 g
Polyunsaturated fat: Poly. Fat 1.367 g
Contains less Sat. FatSaturated fat -96.4%
Contains more Mono. FatMonounsaturated fat +15707.5%
Contains more Poly. FatPolyunsaturated fat +2104.8%

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. Halibut raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171965/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.