Prunes vs. Potato salad — In-Depth Nutrition Comparison
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A recap on the differences between prunes and potato salad
- Prunes have more fiber, copper, potassium, vitamin A, vitamin B2, and manganese; however, potato salad is higher in vitamin C and selenium.
- Prunes cover your daily fiber needs 23% more than potato salad.
- Potato salad contains 5 times less vitamin A than prunes. Prunes contain 781IU of vitamin A, while potato salad contains 157IU.
- Prunes have less sodium.
- The glycemic index of potato salad is higher.
Food varieties used in this article are Plums, dried (prunes), uncooked and Potato salad, home-prepared.
Infographic
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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 more MagnesiumMagnesium | +173.3% |
| Contains more CalciumCalcium | +126.3% |
| Contains more PotassiumPotassium | +188.2% |
| Contains more IronIron | +43.1% |
| Contains more CopperCopper | +138.1% |
| Contains more ZincZinc | +41.9% |
| Contains more PhosphorusPhosphorus | +32.7% |
| Contains less SodiumSodium | -99.6% |
| Contains more ManganeseManganese | +196% |
| Contains more SeleniumSelenium | +1266.7% |
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.
| Contains more Vitamin AVitamin A | +21.9% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B2Vitamin B2 | +210% |
| Contains more Vitamin B3Vitamin B3 | +111.5% |
| Contains more Vitamin B6Vitamin B6 | +45.4% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin CVitamin C | +1566.7% |
| Contains more Vitamin B1Vitamin B1 | +51% |
| Contains more Vitamin B5Vitamin B5 | +26.5% |
| Contains more FolateFolate | +75% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 59.5µg | 50% | |
| Polyunsaturated fat | 0.062g | 3.737g | 25% |
| Cholesterol | 0mg | 68mg | 23% |
| Sodium | 2mg | 529mg | 23% |
| Fiber | 7.1g | 1.3g | 23% |
| Copper | 0.281mg | 0.118mg | 18% |
| Carbs | 63.88g | 11.17g | 18% |
| Fructose | 12.45g | 16% | |
| Potassium | 732mg | 254mg | 14% |
| Fats | 0.38g | 8.2g | 12% |
| Vitamin C | 0.6mg | 10mg | 10% |
| Vitamin B2 | 0.186mg | 0.06mg | 10% |
| Manganese | 0.299mg | 0.101mg | 9% |
| Selenium | 0.3µg | 4.1µg | 7% |
| Monounsaturated fat | 0.053g | 2.48g | 6% |
| Saturated fat | 0.088g | 1.429g | 6% |
| Vitamin B3 | 1.882mg | 0.89mg | 6% |
| Magnesium | 41mg | 15mg | 6% |
| Calories | 240kcal | 143kcal | 5% |
| Vitamin B6 | 0.205mg | 0.141mg | 5% |
| Iron | 0.93mg | 0.65mg | 4% |
| Vitamin E | 0.43mg | 3% | |
| Starch | 5.11g | 2% | |
| Phosphorus | 69mg | 52mg | 2% |
| Choline | 10.1mg | 2% | |
| Vitamin B1 | 0.051mg | 0.077mg | 2% |
| Calcium | 43mg | 19mg | 2% |
| Vitamin B5 | 0.422mg | 0.534mg | 2% |
| Zinc | 0.44mg | 0.31mg | 1% |
| Protein | 2.18g | 2.68g | 1% |
| Vitamin A | 39µg | 32µg | 1% |
| Folate | 4µg | 7µg | 1% |
| Net carbs | 56.78g | 9.87g | N/A |
| Sugar | 38.13g | N/A | |
| Tryptophan | 0.025mg | 0.042mg | 0% |
| Threonine | 0.049mg | 0.116mg | 0% |
| Isoleucine | 0.041mg | 0.141mg | 0% |
| Leucine | 0.066mg | 0.202mg | 0% |
| Lysine | 0.05mg | 0.171mg | 0% |
| Methionine | 0.016mg | 0.066mg | 0% |
| Phenylalanine | 0.052mg | 0.135mg | 0% |
| Valine | 0.056mg | 0.172mg | 0% |
| Histidine | 0.027mg | 0.062mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
2.18 g
Fats:
0.38 g
Carbs:
63.88 g
Water:
30.92 g
Other:
2.64 g
Protein:
2.68 g
Fats:
8.2 g
Carbs:
11.17 g
Water:
76 g
Other:
1.95 g
| Contains more CarbsCarbs | +471.9% |
| Contains more OtherOther | +35.4% |
| Contains more ProteinProtein | +22.9% |
| Contains more FatsFats | +2057.9% |
| Contains more WaterWater | +145.8% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.088 g
Monounsaturated fat:
Mono. Fat
0.053 g
Polyunsaturated fat:
Poly. Fat
0.062 g
Saturated fat:
Sat. Fat
1.429 g
Monounsaturated fat:
Mono. Fat
2.48 g
Polyunsaturated fat:
Poly. Fat
3.737 g
| Contains less Sat. FatSaturated fat | -93.8% |
| Contains more Mono. FatMonounsaturated fat | +4579.2% |
| Contains more Poly. FatPolyunsaturated fat | +5927.4% |
