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  6. Potato salad vs. Prunes

Potato salad vs. Prunes — In-Depth Nutrition Comparison

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A recap on the differences between potato salad and prunes

  • Potato salad has more vitamin C and selenium; however, prunes are higher in fiber, copper, potassium, vitamin A, vitamin B2, and manganese.
  • Prunes cover your daily fiber needs 23% more than potato salad.
  • The glycemic index of potato salad is higher.

Food varieties used in this article are Potato salad, home-prepared and Plums, dried (prunes), uncooked.

Infographic

Potato salad vs Prunes 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 11% 5.7% 22% 24% 39% 8.5% 22% 69% 13% 22%
Prunes
Prunes
9
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%
Contains more SeleniumSelenium +1266.7%
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%

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.
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 33% 11% 0% 0% 19% 14% 17% 32% 33% 0% 0% 5.3% 0%
Prunes
Prunes
7
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%
Contains more Vitamin CVitamin C +1566.7%
Contains more Vitamin B1Vitamin B1 +51%
Contains more Vitamin B5Vitamin B5 +26.5%
Contains more FolateFolate +75%
Contains more Vitamin AVitamin A +21.9%
Contains more Vitamin B2Vitamin B2 +210%
Contains more Vitamin B3Vitamin B3 +111.5%
Contains more Vitamin B6Vitamin B6 +45.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Potato salad Prunes DV% diff.
Vitamin K 59.5µg 50%
Polyunsaturated fat 3.737g 0.062g 25%
Cholesterol 68mg 0mg 23%
Sodium 529mg 2mg 23%
Fiber 1.3g 7.1g 23%
Copper 0.118mg 0.281mg 18%
Carbs 11.17g 63.88g 18%
Fructose 12.45g 16%
Potassium 254mg 732mg 14%
Fats 8.2g 0.38g 12%
Vitamin C 10mg 0.6mg 10%
Vitamin B2 0.06mg 0.186mg 10%
Manganese 0.101mg 0.299mg 9%
Selenium 4.1µg 0.3µg 7%
Monounsaturated fat 2.48g 0.053g 6%
Saturated fat 1.429g 0.088g 6%
Vitamin B3 0.89mg 1.882mg 6%
Magnesium 15mg 41mg 6%
Calories 143kcal 240kcal 5%
Vitamin B6 0.141mg 0.205mg 5%
Iron 0.65mg 0.93mg 4%
Vitamin E 0.43mg 3%
Starch 5.11g 2%
Phosphorus 52mg 69mg 2%
Choline 10.1mg 2%
Vitamin B1 0.077mg 0.051mg 2%
Calcium 19mg 43mg 2%
Vitamin B5 0.534mg 0.422mg 2%
Zinc 0.31mg 0.44mg 1%
Protein 2.68g 2.18g 1%
Vitamin A 32µg 39µg 1%
Folate 7µg 4µg 1%
Net carbs 9.87g 56.78g N/A
Sugar 38.13g N/A
Tryptophan 0.042mg 0.025mg 0%
Threonine 0.116mg 0.049mg 0%
Isoleucine 0.141mg 0.041mg 0%
Leucine 0.202mg 0.066mg 0%
Lysine 0.171mg 0.05mg 0%
Methionine 0.066mg 0.016mg 0%
Phenylalanine 0.135mg 0.052mg 0%
Valine 0.172mg 0.056mg 0%
Histidine 0.062mg 0.027mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 8% 11% 76% 2%
Protein: 2.68 g
Fats: 8.2 g
Carbs: 11.17 g
Water: 76 g
Other: 1.95 g
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
Contains more ProteinProtein +22.9%
Contains more FatsFats +2057.9%
Contains more WaterWater +145.8%
Contains more CarbsCarbs +471.9%
Contains more OtherOther +35.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
19% 32% 49%
Saturated fat: Sat. Fat 1.429 g
Monounsaturated fat: Mono. Fat 2.48 g
Polyunsaturated fat: Poly. Fat 3.737 g
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
Contains more Mono. FatMonounsaturated fat +4579.2%
Contains more Poly. FatPolyunsaturated fat +5927.4%
Contains less Sat. FatSaturated fat -93.8%

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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. Potato salad - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169269/nutrients
  2. Prunes - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168162/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.