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Prunes vs. Table salt — In-Depth Nutrition Comparison

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How are prunes and table salt different?

  • Prunes are higher than table salt in vitamin K, fiber, copper, potassium, vitamin B6, vitamin A, vitamin B2, vitamin B3, and phosphorus.
  • Table salt covers your daily need for sodium, 1685% more than prunes.
  • Prunes are lower in sodium.
  • Prunes have a higher glycemic index (29) than table salt (0).

Plums, dried (prunes), uncooked and Salt, table types were used in this article.

Infographic

Prunes vs Table salt 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
10
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 0.71% 7.2% 0.71% 12% 10% 2.7% 0% 5055% 13% 0.55%
Contains more MagnesiumMagnesium +4000%
Contains more CalciumCalcium +79.2%
Contains more PotassiumPotassium +9050%
Contains more IronIron +181.8%
Contains more CopperCopper +836.7%
Contains more ZincZinc +340%
Contains more PhosphorusPhosphorus +∞%
Contains less SodiumSodium -100%
Contains more ManganeseManganese +199%
Contains more SeleniumSelenium +200%

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
11
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% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Prunes Table salt DV% diff.
Sodium 2mg 38758mg 1685%
Vitamin K 59.5µg 0µg 50%
Fiber 7.1g 0g 28%
Copper 0.281mg 0.03mg 28%
Carbs 63.88g 0g 21%
Potassium 732mg 8mg 21%
Fructose 12.45g 16%
Vitamin B6 0.205mg 0mg 16%
Vitamin B2 0.186mg 0mg 14%
Vitamin B3 1.882mg 0mg 12%
Calories 240kcal 0kcal 12%
Phosphorus 69mg 0mg 10%
Magnesium 41mg 1mg 10%
Manganese 0.299mg 0.1mg 9%
Iron 0.93mg 0.33mg 8%
Vitamin B5 0.422mg 0mg 8%
Vitamin B1 0.051mg 0mg 4%
Vitamin A 39µg 0µg 4%
Protein 2.18g 0g 4%
Zinc 0.44mg 0.1mg 3%
Vitamin E 0.43mg 0mg 3%
Starch 5.11g 2%
Calcium 43mg 24mg 2%
Choline 10.1mg 0mg 2%
Folate 4µg 0µg 1%
Fats 0.38g 0g 1%
Vitamin C 0.6mg 0mg 1%
Net carbs 56.78g 0g N/A
Sugar 38.13g 0g N/A
Selenium 0.3µg 0.1µg 0%
Saturated fat 0.088g 0g 0%
Monounsaturated fat 0.053g 0g 0%
Polyunsaturated fat 0.062g 0g 0%
Tryptophan 0.025mg 0mg 0%
Threonine 0.049mg 0mg 0%
Isoleucine 0.041mg 0mg 0%
Leucine 0.066mg 0mg 0%
Lysine 0.05mg 0mg 0%
Methionine 0.016mg 0mg 0%
Phenylalanine 0.052mg 0mg 0%
Valine 0.056mg 0mg 0%
Histidine 0.027mg 0mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Prunes
Prunes
4
2% 64% 31% 3%
Protein: 2.18 g
Fats: 0.38 g
Carbs: 63.88 g
Water: 30.92 g
Other: 2.64 g
100%
Protein: 0 g
Fats: 0 g
Carbs: 0 g
Water: 0.2 g
Other: 99.8 g
Contains more ProteinProtein +∞%
Contains more FatsFats +∞%
Contains more CarbsCarbs +∞%
Contains more WaterWater +15360%
Contains more OtherOther +3680.3%

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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. Table salt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173468/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.