Salsa vs. Prunes — In-Depth Nutrition Comparison
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How are salsa and prunes different?
- Salsa is higher in iron; however, prunes are richer in fiber, copper, potassium, vitamin B2, magnesium, phosphorus, and vitamin B3.
- Daily need coverage for fiber for prunes is 23% higher.
- Salsa contains 215 times more sodium than prunes. While salsa contains 430mg of sodium, prunes contain only 2mg.
USDA Commodity, salsa and Plums, dried (prunes), uncooked are the varieties used in this article.
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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 IronIron | +140.9% |
| Contains more SeleniumSelenium | +33.3% |
| Contains more MagnesiumMagnesium | +156.3% |
| Contains more CalciumCalcium | +258.3% |
| Contains more PotassiumPotassium | +171.1% |
| Contains more CopperCopper | +192.7% |
| Contains more ZincZinc | +158.8% |
| Contains more PhosphorusPhosphorus | +130% |
| Contains less SodiumSodium | -99.5% |
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 CVitamin C | +566.7% |
| Contains more FolateFolate | +375% |
| Contains more Vitamin AVitamin A | +39.3% |
| Contains more Vitamin B2Vitamin B2 | +520% |
| Contains more Vitamin B3Vitamin B3 | +74.3% |
| Contains more Vitamin B6Vitamin B6 | +37.6% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more WaterWater | +190.1% |
| Contains more ProteinProtein | +45.3% |
| Contains more FatsFats | +90% |
| Contains more CarbsCarbs | +812.6% |
| Contains more OtherOther | +65% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -67% |
| Contains more Poly. FatPolyunsaturated fat | +72.6% |
| Contains more Mono. FatMonounsaturated fat | +231.3% |
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 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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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Vitamin K | 59.5µg | 50% | |
| Fiber | 1.4g | 7.1g | 23% |
| Copper | 0.096mg | 0.281mg | 21% |
| Carbs | 7g | 63.88g | 19% |
| Sodium | 430mg | 2mg | 19% |
| Fructose | 12.45g | 16% | |
| Iron | 2.24mg | 0.93mg | 16% |
| Potassium | 270mg | 732mg | 14% |
| Manganese | 0.299mg | 13% | |
| Vitamin B2 | 0.03mg | 0.186mg | 12% |
| Calories | 36kcal | 240kcal | 10% |
| Vitamin B5 | 0.422mg | 8% | |
| Phosphorus | 30mg | 69mg | 6% |
| Magnesium | 16mg | 41mg | 6% |
| Vitamin B3 | 1.08mg | 1.882mg | 5% |
| Folate | 19µg | 4µg | 4% |
| Vitamin C | 4mg | 0.6mg | 4% |
| Vitamin B6 | 0.149mg | 0.205mg | 4% |
| Vitamin E | 0.43mg | 3% | |
| Calcium | 12mg | 43mg | 3% |
| Zinc | 0.17mg | 0.44mg | 2% |
| Starch | 5.11g | 2% | |
| Choline | 10.1mg | 2% | |
| Vitamin A | 28µg | 39µg | 1% |
| Protein | 1.5g | 2.18g | 1% |
| Fats | 0.2g | 0.38g | 0% |
| Net carbs | 5.6g | 56.78g | N/A |
| Sugar | 38.13g | N/A | |
| Selenium | 0.4µg | 0.3µg | 0% |
| Vitamin B1 | 0.05mg | 0.051mg | 0% |
| Saturated fat | 0.029g | 0.088g | 0% |
| Monounsaturated fat | 0.016g | 0.053g | 0% |
| Polyunsaturated fat | 0.107g | 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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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
9%
26%
Minerals Daily Need Coverage Score
23%
32%
Comparison summary
Which food is lower in Sugar?
Salsa is lower in Sugar (difference - 38.13g)
Which food is lower in Saturated fat?
Salsa is lower in Saturated fat (difference - 0.059g)
Which food is lower in glycemic index?
Salsa is lower in glycemic index (difference - 29)
Which food is cheaper?
Salsa is cheaper (difference - $2)
Which food contains less Sodium?
Prunes contains less Sodium (difference - 428mg)
Which food is richer in minerals?
Prunes is relatively richer in minerals
Which food is richer in vitamins?
Prunes is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)