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Salmonberries vs. Prunes — In-Depth Nutrition Comparison

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A recap on differences between Salmonberries and Prunes

  • Salmonberries have more Manganese, Vitamin C, and Vitamin E , however, Prunes is higher in Vitamin K, Copper, Fiber, Potassium, Vitamin B6, Vitamin B2, and Vitamin B3.
  • Prunes covers your daily Vitamin K needs 37% more than Salmonberries.
  • Prunes contains 15 times less Vitamin C than Salmonberries. Salmonberries contain 9.2mg of Vitamin C, while Prunes contains 0.6mg.

Food varieties used in this article are Salmonberries, raw (Alaska Native) and Plums, dried (prunes), uncooked.

Infographic

Salmonberries 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.
Contains more Manganese +267.9%
Contains more Calcium +230.8%
Contains more Iron +132.5%
Contains more Magnesium +173.3%
Contains more Phosphorus +155.6%
Contains more Potassium +565.5%
Contains less Sodium -85.7%
Contains more Zinc +57.1%
Contains more Copper +836.7%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3.9% 15% 11% 12% 9.7% 1.8% 7.6% 10% 143% 0%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 13% 35% 29% 30% 65% 0.26% 12% 94% 39% 1.6%
Contains more Manganese +267.9%
Contains more Calcium +230.8%
Contains more Iron +132.5%
Contains more Magnesium +173.3%
Contains more Phosphorus +155.6%
Contains more Potassium +565.5%
Contains less Sodium -85.7%
Contains more Zinc +57.1%
Contains more Copper +836.7%

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.
:
10
Prunes
Contains more Vitamin E +274.4%
Contains more Vitamin C +1433.3%
Contains more Folate +325%
Contains more Vitamin A +57.5%
Contains more Vitamin B1 +24.4%
Contains more Vitamin B2 +200%
Contains more Vitamin B3 +303.9%
Contains more Vitamin B5 +152.7%
Contains more Vitamin B6 +162.8%
Contains more Vitamin K +302%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 30% 32% 0% 31% 10% 14% 8.7% 10% 18% 13% 0% 0% 37%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 47% 8.6% 0% 2% 13% 43% 35% 25% 47% 3% 0% 5.5% 149%
Contains more Vitamin E +274.4%
Contains more Vitamin C +1433.3%
Contains more Folate +325%
Contains more Vitamin A +57.5%
Contains more Vitamin B1 +24.4%
Contains more Vitamin B2 +200%
Contains more Vitamin B3 +303.9%
Contains more Vitamin B5 +152.7%
Contains more Vitamin B6 +162.8%
Contains more Vitamin K +302%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Water +185.3%
Contains more Protein +156.5%
Contains more Fats +15.2%
Contains more Carbs +535.6%
Contains more Other +371.4%
10% 88%
Protein: 0.85 g
Fats: 0.33 g
Carbs: 10.05 g
Water: 88.21 g
Other: 0.56 g
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 Water +185.3%
Contains more Protein +156.5%
Contains more Fats +15.2%
Contains more Carbs +535.6%
Contains more Other +371.4%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Contains more Starch +∞%
Contains more Sucrose +650%
Contains more Glucose +1240%
Contains more Fructose +611.4%
Contains more Maltose +∞%
52% 48%
Starch: 0 g
Sucrose: 0.02 g
Glucose: 1.9 g
Fructose: 1.75 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
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
Contains more Starch +∞%
Contains more Sucrose +650%
Contains more Glucose +1240%
Contains more Fructose +611.4%
Contains more Maltose +∞%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Salmonberries Prunes Opinion
Net carbs 8.15g 56.78g Prunes
Protein 0.85g 2.18g Prunes
Fats 0.33g 0.38g Prunes
Carbs 10.05g 63.88g Prunes
Calories 47kcal 240kcal Prunes
Starch 0g 5.11g Prunes
Fructose 1.75g 12.45g Prunes
Sugar 3.66g 38.13g Salmonberries
Fiber 1.9g 7.1g Prunes
Calcium 13mg 43mg Prunes
Iron 0.4mg 0.93mg Prunes
Magnesium 15mg 41mg Prunes
Phosphorus 27mg 69mg Prunes
Potassium 110mg 732mg Prunes
Sodium 14mg 2mg Prunes
Zinc 0.28mg 0.44mg Prunes
Copper 0.03mg 0.281mg Prunes
Manganese 1.1mg 0.299mg Salmonberries
Selenium 0.3µg Prunes
Vitamin A 496IU 781IU Prunes
Vitamin A RAE 50µg 39µg Salmonberries
Vitamin E 1.61mg 0.43mg Salmonberries
Vitamin C 9.2mg 0.6mg Salmonberries
Vitamin B1 0.041mg 0.051mg Prunes
Vitamin B2 0.062mg 0.186mg Prunes
Vitamin B3 0.466mg 1.882mg Prunes
Vitamin B5 0.167mg 0.422mg Prunes
Vitamin B6 0.078mg 0.205mg Prunes
Folate 17µg 4µg Salmonberries
Choline 10.1mg Prunes
Vitamin K 14.8µg 59.5µg Prunes
Tryptophan 0.025mg Prunes
Threonine 0.049mg Prunes
Isoleucine 0.041mg Prunes
Leucine 0.066mg Prunes
Lysine 0.05mg Prunes
Methionine 0.016mg Prunes
Phenylalanine 0.052mg Prunes
Valine 0.056mg Prunes
Histidine 0.027mg Prunes
Saturated Fat 0.088g Salmonberries
Monounsaturated Fat 0.053g Prunes
Polyunsaturated fat 0.062g Prunes

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Salmonberries Prunes
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

People also compare

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
16%
Salmonberries
29%
Prunes
Minerals Daily Need Coverage Score
21%
Salmonberries
32%
Prunes

Comparison summary

Which food is lower in Sugar?
Salmonberries
Salmonberries is lower in Sugar (difference - 34.47g)
Which food is lower in Cholesterol?
Salmonberries
Salmonberries is lower in Cholesterol (difference - 0mg)
Which food is lower in Saturated Fat?
Salmonberries
Salmonberries is lower in Saturated Fat (difference - 0.088g)
Which food is lower in glycemic index?
Salmonberries
Salmonberries is lower in glycemic index (difference - 29)
Which food is cheaper?
Salmonberries
Salmonberries is cheaper (difference - $2)
Which food contains less Sodium?
Prunes
Prunes contains less Sodium (difference - 12mg)
Which food is richer in minerals?
Prunes
Prunes is relatively richer in minerals
Which food is richer in vitamins?
Prunes
Prunes is relatively richer in vitamins

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. Salmonberries - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168048/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.