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  6. Smoked salmon vs. Prunes

Smoked salmon vs. Prunes — In-Depth Nutrition Comparison

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How are smoked salmon and prunes different?

  • Smoked salmon is richer in vitamin B12, vitamin D, selenium, vitamin B3, and choline, while prunes are higher in vitamin K, fiber, potassium, and vitamin A.
  • Smoked salmon covers your daily need for vitamin B12, 136% more than prunes.
  • Prunes are lower in sodium.
  • Prunes have a higher glycemic index (29) than smoked salmon (0).

Fish, salmon, chinook, smoked and Plums, dried (prunes), uncooked types were used in this article.

Infographic

Smoked salmon 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 13% 3.3% 15% 32% 77% 8.5% 70% 88% 2.2% 177%
Prunes
Prunes
7
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 PhosphorusPhosphorus +137.7%
Contains more SeleniumSelenium +10700%
Contains more MagnesiumMagnesium +127.8%
Contains more CalciumCalcium +290.9%
Contains more PotassiumPotassium +318.3%
Contains more CopperCopper +22.2%
Contains more ZincZinc +41.9%
Contains less SodiumSodium -99.7%
Contains more ManganeseManganese +1658.8%
~equal in Iron ~0.93mg

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 0% 8.7% 27% 257% 5.8% 23% 89% 52% 64% 408% 0.25% 1.5% 49%
Prunes
Prunes
6
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 EVitamin E +214%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +150.8%
Contains more Vitamin B5Vitamin B5 +106.2%
Contains more Vitamin B6Vitamin B6 +35.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +781.2%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +50%
Contains more Vitamin B1Vitamin B1 +121.7%
Contains more Vitamin B2Vitamin B2 +84.2%
Contains more Vitamin KVitamin K +59400%
Contains more FolateFolate +100%

All nutrients comparison - raw data values

Nutrient Smoked salmon Prunes DV% diff.
Vitamin B12 3.26µg 0µg 136%
Vitamin D 685IU 0IU 86%
Vitamin D 17.1µg 0µg 86%
Selenium 32.4µg 0.3µg 58%
Vitamin K 0.1µg 59.5µg 50%
Protein 18.28g 2.18g 32%
Sodium 672mg 2mg 29%
Fiber 0g 7.1g 28%
Carbs 0g 63.88g 21%
Vitamin B3 4.72mg 1.882mg 18%
Potassium 175mg 732mg 16%
Fructose 12.45g 16%
Choline 89mg 10.1mg 14%
Phosphorus 164mg 69mg 14%
Manganese 0.017mg 0.299mg 12%
Vitamin B5 0.87mg 0.422mg 9%
Cholesterol 23mg 0mg 8%
Vitamin B2 0.101mg 0.186mg 7%
Vitamin E 1.35mg 0.43mg 6%
Calories 117kcal 240kcal 6%
Vitamin B6 0.278mg 0.205mg 6%
Polyunsaturated fat 0.995g 0.062g 6%
Fats 4.32g 0.38g 6%
Copper 0.23mg 0.281mg 6%
Monounsaturated fat 2.023g 0.053g 5%
Magnesium 18mg 41mg 5%
Saturated fat 0.929g 0.088g 4%
Calcium 11mg 43mg 3%
Vitamin B1 0.023mg 0.051mg 2%
Starch 5.11g 2%
Vitamin A 26µg 39µg 1%
Vitamin C 0mg 0.6mg 1%
Folate 2µg 4µg 1%
Zinc 0.31mg 0.44mg 1%
Iron 0.85mg 0.93mg 1%
Net carbs 0g 56.78g N/A
Sugar 0g 38.13g N/A
Tryptophan 0.205mg 0.025mg 0%
Threonine 0.801mg 0.049mg 0%
Isoleucine 0.842mg 0.041mg 0%
Leucine 1.486mg 0.066mg 0%
Lysine 1.679mg 0.05mg 0%
Methionine 0.541mg 0.016mg 0%
Phenylalanine 0.714mg 0.052mg 0%
Valine 0.942mg 0.056mg 0%
Histidine 0.538mg 0.027mg 0%
Omega-3 - EPA 0.183g 0g N/A
Omega-3 - DHA 0.267g 0g N/A
Omega-3 - DPA 0.073g 0g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
18% 4% 72% 5%
Protein: 18.28 g
Fats: 4.32 g
Carbs: 0 g
Water: 72 g
Other: 5.4 g
Prunes
Prunes
1
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 +738.5%
Contains more FatsFats +1036.8%
Contains more WaterWater +132.9%
Contains more OtherOther +104.5%
Contains more CarbsCarbs +∞%

Fat Type Comparison

Fat type breakdown side-by-side comparison
24% 51% 25%
Saturated fat: Sat. Fat 0.929 g
Monounsaturated fat: Mono. Fat 2.023 g
Polyunsaturated fat: Poly. Fat 0.995 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 +3717%
Contains more Poly. FatPolyunsaturated fat +1504.8%
Contains less Sat. FatSaturated fat -90.5%

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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. Smoked salmon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173687/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.