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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.

Infographic

Salsa vs Prunes infographic
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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.
Salsa
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 11% 3.6% 24% 84% 32% 4.6% 13% 56% 0% 2.2%
Prunes
8
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 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.
Salsa
2
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 13% 9.3% 0% 0% 13% 6.9% 20% 0% 34% 0% 0% 14% 0%
Prunes
8
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 +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%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.051mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Salsa
1
7% 90%
Protein: 1.5 g
Fats: 0.2 g
Carbs: 7 g
Water: 89.7 g
Other: 1.6 g
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
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
Salsa
2
19% 11% 70%
Saturated fat: Sat. Fat 0.029 g
Monounsaturated fat: Mono. Fat 0.016 g
Polyunsaturated fat: Poly. Fat 0.107 g
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 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.
Salsa Prunes
Lower in Sugar 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
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Salsa Prunes 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?

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

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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
9%
Salsa
26%
Prunes
Minerals Daily Need Coverage Score
23%
Salsa
32%
Prunes

Comparison summary

Which food is lower in Sugar?
Salsa
Salsa is lower in Sugar (difference - 38.13g)
Which food is lower in Saturated fat?
Salsa
Salsa is lower in Saturated fat (difference - 0.059g)
Which food is lower in glycemic index?
Salsa
Salsa is lower in glycemic index (difference - 29)
Which food is cheaper?
Salsa
Salsa is cheaper (difference - $2)
Which food contains less Sodium?
Prunes
Prunes contains less Sodium (difference - 428mg)
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
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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

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.