Prunes vs. Salmonberries — In-Depth Nutrition Comparison
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A recap on differences between prunes and salmonberries
- Prunes have more vitamin K, copper, fiber, potassium, vitamin B6, vitamin B2, and vitamin B3; however, salmonberries are higher in manganese, vitamin C, and vitamin E.
- Prunes cover your daily vitamin K needs 37% more than salmonberries.
- Salmonberries contain 9 times less copper than prunes. Prunes contain 0.281mg of copper, while salmonberries contain 0.03mg.
Food varieties used in this article are Plums, dried (prunes), uncooked and Salmonberries, raw (Alaska Native).
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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 | +230.8% |
| Contains more PotassiumPotassium | +565.5% |
| Contains more IronIron | +132.5% |
| Contains more CopperCopper | +836.7% |
| Contains more ZincZinc | +57.1% |
| Contains more PhosphorusPhosphorus | +155.6% |
| Contains less SodiumSodium | -85.7% |
| Contains more SeleniumSelenium | +∞% |
| Contains more ManganeseManganese | +267.9% |
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 B1Vitamin B1 | +24.4% |
| Contains more Vitamin B2Vitamin B2 | +200% |
| Contains more Vitamin B3Vitamin B3 | +303.9% |
| Contains more Vitamin B5Vitamin B5 | +152.7% |
| Contains more Vitamin B6Vitamin B6 | +162.8% |
| Contains more Vitamin KVitamin K | +302% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin CVitamin C | +1433.3% |
| Contains more Vitamin AVitamin A | +28.2% |
| Contains more Vitamin EVitamin E | +274.4% |
| Contains more FolateFolate | +325% |
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:
0.85 g
Fats:
0.33 g
Carbs:
10.05 g
Water:
88.21 g
Other:
0.56 g
| Contains more ProteinProtein | +156.5% |
| Contains more FatsFats | +15.2% |
| Contains more CarbsCarbs | +535.6% |
| Contains more OtherOther | +371.4% |
| Contains more WaterWater | +185.3% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
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
Starch:
0 g
Sucrose:
0.02 g
Glucose:
1.9 g
Fructose:
1.75 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
| Contains more StarchStarch | +∞% |
| Contains more SucroseSucrose | +650% |
| Contains more GlucoseGlucose | +1240% |
| Contains more FructoseFructose | +611.4% |
| Contains more MaltoseMaltose | +∞% |
~equal in
Lactose
~0g
~equal in
Galactose
~0g
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Cholesterol |
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| Lower in Sugar |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Lower in Sodium |
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| Rich in minerals |
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| Rich in vitamins |
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All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin K | 59.5µg | 14.8µg | 37% |
| Manganese | 0.299mg | 1.1mg | 35% |
| Copper | 0.281mg | 0.03mg | 28% |
| Fiber | 7.1g | 1.9g | 21% |
| Carbs | 63.88g | 10.05g | 18% |
| Potassium | 732mg | 110mg | 18% |
| Fructose | 12.45g | 1.75g | 13% |
| Vitamin B6 | 0.205mg | 0.078mg | 10% |
| Vitamin B2 | 0.186mg | 0.062mg | 10% |
| Calories | 240kcal | 47kcal | 10% |
| Vitamin C | 0.6mg | 9.2mg | 10% |
| Vitamin B3 | 1.882mg | 0.466mg | 9% |
| Vitamin E | 0.43mg | 1.61mg | 8% |
| Iron | 0.93mg | 0.4mg | 7% |
| Phosphorus | 69mg | 27mg | 6% |
| Magnesium | 41mg | 15mg | 6% |
| Vitamin B5 | 0.422mg | 0.167mg | 5% |
| Folate | 4µg | 17µg | 3% |
| Protein | 2.18g | 0.85g | 3% |
| Calcium | 43mg | 13mg | 3% |
| Starch | 5.11g | 0g | 2% |
| Choline | 10.1mg | 2% | |
| Sodium | 2mg | 14mg | 1% |
| Vitamin A | 39µg | 50µg | 1% |
| Selenium | 0.3µg | 1% | |
| Zinc | 0.44mg | 0.28mg | 1% |
| Vitamin B1 | 0.051mg | 0.041mg | 1% |
| Fats | 0.38g | 0.33g | 0% |
| Net carbs | 56.78g | 8.15g | N/A |
| Sugar | 38.13g | 3.66g | N/A |
| Saturated fat | 0.088g | 0% | |
| Monounsaturated fat | 0.053g | 0% | |
| Polyunsaturated fat | 0.062g | 0% | |
| Tryptophan | 0.025mg | 0% | |
| Threonine | 0.049mg | 0% | |
| Isoleucine | 0.041mg | 0% | |
| Leucine | 0.066mg | 0% | |
| Lysine | 0.05mg | 0% | |
| Methionine | 0.016mg | 0% | |
| Phenylalanine | 0.052mg | 0% | |
| Valine | 0.056mg | 0% | |
| Histidine | 0.027mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
15%
Minerals Daily Need Coverage Score
32%
21%
Comparison summary
Which food is lower in Cholesterol?
Salmonberries is lower in Cholesterol (difference - 0mg)
Which food is lower in Sugar?
Salmonberries is lower in Sugar (difference - 34.47g)
Which food is lower in Saturated fat?
Salmonberries is lower in Saturated fat (difference - 0.088g)
Which food is lower in glycemic index?
Salmonberries is lower in glycemic index (difference - 29)
Which food is cheaper?
Salmonberries is cheaper (difference - $2)
Which food contains less Sodium?
Prunes contains less Sodium (difference - 12mg)
Which food is richer in minerals?
Prunes is relatively richer in minerals
Which food is richer in vitamins?
Prunes is relatively richer in vitamins