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  6. Prunes vs. Salami

Prunes vs. Salami — In-Depth Nutrition Comparison

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Significant differences between Prunes and Salami

  • Prunes has more Vitamin K, and Fiber, however, Salami is richer in Vitamin B12, Selenium, Manganese, Vitamin B1, and Vitamin B3.
  • Salami covers your daily Sodium needs 76% more than Prunes.
  • Prunes contains less Saturated Fat.

Specific food types used in this comparison are Plums, dried (prunes), uncooked and Salami, cooked, beef and pork.

Infographic

Prunes vs Salami 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
4
:
6
Salami
Salami
Contains more Calcium +186.7%
Contains more Magnesium +115.8%
Contains more Potassium +131.6%
Contains less Sodium -99.9%
Contains more Iron +67.7%
Contains more Phosphorus +176.8%
Contains more Zinc +565.9%
Contains more Copper +27%
Contains more Manganese +227.1%
Contains more Selenium +10333.3%
Prunes
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 13% 35% 30% 30% 65% 1% 12% 94% 39% 2%
Salami
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 59% 14% 82% 28% 227% 80% 119% 128% 171%
Contains more Calcium +186.7%
Contains more Magnesium +115.8%
Contains more Potassium +131.6%
Contains less Sodium -99.9%
Contains more Iron +67.7%
Contains more Phosphorus +176.8%
Contains more Zinc +565.9%
Contains more Copper +27%
Contains more Manganese +227.1%
Contains more Selenium +10333.3%

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
:
7
Salami
Salami
Contains more Vitamin A +∞%
Contains more Vitamin E +95.5%
Contains more Vitamin C +∞%
Contains more Folate +33.3%
Contains more Vitamin K +1759.4%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +619.6%
Contains more Vitamin B2 +91.9%
Contains more Vitamin B3 +221.6%
Contains more Vitamin B5 +184.6%
Contains more Vitamin B6 +123.9%
Contains more Vitamin B12 +∞%
Prunes
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 47% 9% 0% 2% 13% 43% 36% 26% 48% 3% 0% 149%
Salami
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 5% 30% 0% 92% 83% 114% 73% 106% 3% 191% 8%
Contains more Vitamin A +∞%
Contains more Vitamin E +95.5%
Contains more Vitamin C +∞%
Contains more Folate +33.3%
Contains more Vitamin K +1759.4%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +619.6%
Contains more Vitamin B2 +91.9%
Contains more Vitamin B3 +221.6%
Contains more Vitamin B5 +184.6%
Contains more Vitamin B6 +123.9%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Prunes
Prunes
1
:
4
Salami
Salami
Contains more Carbs +2561.7%
Contains more Protein +902.3%
Contains more Fats +6715.8%
Contains more Water +46.2%
Contains more Other +76.5%
Prunes
2% 64% 31% 3%
Protein: 2.18 g
Fats: 0.38 g
Carbs: 63.88 g
Water: 30.92 g
Other: 2.64 g
Salami
22% 26% 2% 45% 5%
Protein: 21.85 g
Fats: 25.9 g
Carbs: 2.4 g
Water: 45.19 g
Other: 4.66 g
Contains more Carbs +2561.7%
Contains more Protein +902.3%
Contains more Fats +6715.8%
Contains more Water +46.2%
Contains more Other +76.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Prunes
Prunes
1
:
2
Salami
Salami
Contains less Saturated Fat -99.1%
Contains more Monounsaturated Fat +20894.3%
Contains more Polyunsaturated fat +3979%
Prunes
43% 26% 31%
Saturated Fat: 0.088 g
Monounsaturated Fat: 0.053 g
Polyunsaturated fat: 0.062 g
Salami
41% 48% 11%
Saturated Fat: 9.316 g
Monounsaturated Fat: 11.127 g
Polyunsaturated fat: 2.529 g
Contains less Saturated Fat -99.1%
Contains more Monounsaturated Fat +20894.3%
Contains more Polyunsaturated fat +3979%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Prunes
Prunes
4
:
1
Salami
Salami
Contains more Starch +∞%
Contains more Glucose +4796.2%
Contains more Fructose +∞%
Contains more Maltose +∞%
Contains more Sucrose +193.3%
Prunes
12% 59% 29%
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
Salami
46% 54%
Starch: 0 g
Sucrose: 0.44 g
Glucose: 0.52 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more Starch +∞%
Contains more Glucose +4796.2%
Contains more Fructose +∞%
Contains more Maltose +∞%
Contains more Sucrose +193.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Prunes Salami Opinion
Net carbs 56.78g 2.4g Prunes
Protein 2.18g 21.85g Salami
Fats 0.38g 25.9g Salami
Carbs 63.88g 2.4g Prunes
Calories 240kcal 336kcal Salami
Starch 5.11g Prunes
Fructose 12.45g 0g Prunes
Sugar 38.13g 0.96g Salami
Fiber 7.1g 0g Prunes
Calcium 43mg 15mg Prunes
Iron 0.93mg 1.56mg Salami
Magnesium 41mg 19mg Prunes
Phosphorus 69mg 191mg Salami
Potassium 732mg 316mg Prunes
Sodium 2mg 1740mg Prunes
Zinc 0.44mg 2.93mg Salami
Copper 0.281mg 0.357mg Salami
Manganese 0.299mg 0.978mg Salami
Selenium 0.3µg 31.3µg Salami
Vitamin A 781IU 0IU Prunes
Vitamin A RAE 39µg 0µg Prunes
Vitamin E 0.43mg 0.22mg Prunes
Vitamin D 0IU 41IU Salami
Vitamin D 0µg 1µg Salami
Vitamin C 0.6mg 0mg Prunes
Vitamin B1 0.051mg 0.367mg Salami
Vitamin B2 0.186mg 0.357mg Salami
Vitamin B3 1.882mg 6.053mg Salami
Vitamin B5 0.422mg 1.201mg Salami
Vitamin B6 0.205mg 0.459mg Salami
Folate 4µg 3µg Prunes
Vitamin B12 0µg 1.52µg Salami
Vitamin K 59.5µg 3.2µg Prunes
Tryptophan 0.025mg 0.114mg Salami
Threonine 0.049mg 0.521mg Salami
Isoleucine 0.041mg 0.675mg Salami
Leucine 0.066mg 0.929mg Salami
Lysine 0.05mg 1.107mg Salami
Methionine 0.016mg 0.301mg Salami
Phenylalanine 0.052mg 0.481mg Salami
Valine 0.056mg 0.668mg Salami
Histidine 0.027mg 0.359mg Salami
Cholesterol 0mg 89mg Prunes
Trans Fat 0.586g Prunes
Saturated Fat 0.088g 9.316g Prunes
Monounsaturated Fat 0.053g 11.127g Salami
Polyunsaturated fat 0.062g 2.529g Salami
Omega-6 - Eicosadienoic acid 0g 0.084g Salami
Omega-6 - Linoleic acid 2.104g Salami
Omega-3 - ALA 0.126g Salami

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Prunes Salami
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
31%
Prunes
58%
Salami
Minerals Daily Need Coverage Score
32%
Prunes
91%
Salami

Comparison summary

Which food is lower in Sugar?
Salami
Salami is lower in Sugar (difference - 37.17g)
Which food is lower in glycemic index?
Salami
Salami is lower in glycemic index (difference - 1)
Which food is richer in minerals?
Salami
Salami is relatively richer in minerals
Which food contains less Sodium?
Prunes
Prunes contains less Sodium (difference - 1738mg)
Which food is lower in Cholesterol?
Prunes
Prunes is lower in Cholesterol (difference - 89mg)
Which food is lower in Saturated Fat?
Prunes
Prunes is lower in Saturated Fat (difference - 9.228g)
Which food is cheaper?
Prunes
Prunes is cheaper (difference - $0.7)
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. Salami - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172936/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.