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  6. Prunes vs. Pacific saury raw

Prunes vs. Pacific saury raw — In-Depth Nutrition Comparison

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Summary of differences between prunes and pacific saury raw

  • Prunes have more vitamin K, fiber, copper, vitamin A, and potassium, while pacific saury raw has more vitamin B12, selenium, phosphorus, and vitamin D.
  • Pacific saury raw covers your daily need for vitamin B12, 83% more than prunes.
  • Pacific saury raw has a lower glycemic index. The glycemic index of pacific saury raw is 0, while the glycemic index of prunes is 29.

These are the specific foods used in this comparison Plums, dried (prunes), uncooked and Fish, pike, northern, raw.

Infographic

Prunes vs Pacific saury 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
6
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 22% 17% 23% 21% 17% 18% 94% 5.1% 31% 69%
Contains more MagnesiumMagnesium +32.3%
Contains more PotassiumPotassium +182.6%
Contains more IronIron +69.1%
Contains more CopperCopper +451%
Contains less SodiumSodium -94.9%
Contains more ManganeseManganese +24.6%
Contains more CalciumCalcium +32.6%
Contains more ZincZinc +52.3%
Contains more PhosphorusPhosphorus +218.8%
Contains more SeleniumSelenium +4100%

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
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 13% 7% 4% 38% 15% 15% 43% 45% 27% 250% 0.25% 11% 35%
Contains more Vitamin AVitamin A +85.7%
Contains more Vitamin EVitamin E +115%
Contains more Vitamin B2Vitamin B2 +195.2%
Contains more Vitamin B6Vitamin B6 +75.2%
Contains more Vitamin KVitamin K +59400%
Contains more Vitamin CVitamin C +533.3%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +13.7%
Contains more Vitamin B3Vitamin B3 +22.2%
Contains more Vitamin B5Vitamin B5 +77.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +275%
Contains more CholineCholine +543.6%

All nutrients comparison - raw data values

Nutrient Prunes Pacific saury raw DV% diff.
Vitamin B12 0µg 2µg 83%
Vitamin K 59.5µg 0.1µg 50%
Protein 2.18g 19.26g 34%
Fiber 7.1g 0g 28%
Copper 0.281mg 0.051mg 26%
Selenium 0.3µg 12.6µg 22%
Phosphorus 69mg 220mg 22%
Carbs 63.88g 0g 21%
Fructose 12.45g 16%
Potassium 732mg 259mg 14%
Cholesterol 0mg 39mg 13%
Vitamin D 0µg 2.5µg 13%
Vitamin D 0IU 99IU 12%
Choline 10.1mg 65mg 10%
Vitamin B2 0.186mg 0.063mg 9%
Calories 240kcal 88kcal 8%
Vitamin B6 0.205mg 0.117mg 7%
Vitamin B5 0.422mg 0.75mg 7%
Iron 0.93mg 0.55mg 5%
Vitamin C 0.6mg 3.8mg 4%
Folate 4µg 15µg 3%
Manganese 0.299mg 0.24mg 3%
Vitamin B3 1.882mg 2.3mg 3%
Starch 5.11g 2%
Sodium 2mg 39mg 2%
Vitamin A 39µg 21µg 2%
Vitamin E 0.43mg 0.2mg 2%
Magnesium 41mg 31mg 2%
Zinc 0.44mg 0.67mg 2%
Polyunsaturated fat 0.062g 0.202g 1%
Vitamin B1 0.051mg 0.058mg 1%
Calcium 43mg 57mg 1%
Fats 0.38g 0.69g 0%
Net carbs 56.78g 0g N/A
Sugar 38.13g 0g N/A
Saturated fat 0.088g 0.118g 0%
Monounsaturated fat 0.053g 0.157g 0%
Tryptophan 0.025mg 0.216mg 0%
Threonine 0.049mg 0.844mg 0%
Isoleucine 0.041mg 0.887mg 0%
Leucine 0.066mg 1.565mg 0%
Lysine 0.05mg 1.768mg 0%
Methionine 0.016mg 0.57mg 0%
Phenylalanine 0.052mg 0.752mg 0%
Valine 0.056mg 0.992mg 0%
Histidine 0.027mg 0.567mg 0%
Omega-3 - EPA 0g 0.033g N/A
Omega-3 - DHA 0g 0.074g N/A
Omega-3 - DPA 0g 0.014g 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
19% 79%
Protein: 19.26 g
Fats: 0.69 g
Carbs: 0 g
Water: 78.92 g
Other: 1.13 g
Contains more CarbsCarbs +∞%
Contains more OtherOther +133.6%
Contains more ProteinProtein +783.5%
Contains more FatsFats +81.6%
Contains more WaterWater +155.2%

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
25% 33% 42%
Saturated fat: Sat. Fat 0.118 g
Monounsaturated fat: Mono. Fat 0.157 g
Polyunsaturated fat: Poly. Fat 0.202 g
Contains less Sat. FatSaturated fat -25.4%
Contains more Mono. FatMonounsaturated fat +196.2%
Contains more Poly. FatPolyunsaturated fat +225.8%

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. Pacific saury raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173680/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.