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Table salt vs. Prunes — In-Depth Nutrition Comparison

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How are table salt and prunes different?

  • Prunes are higher than table salt in vitamin K, fiber, copper, potassium, vitamin B6, vitamin A, vitamin B2, vitamin B3, and phosphorus.
  • Table salt covers your daily need for sodium, 1685% more than prunes.
  • Prunes are lower in sodium.
  • Prunes have a higher glycemic index (29) than table salt (0).

Salt, table and Plums, dried (prunes), uncooked types were used in this article.

Infographic

Table salt 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 0.71% 7.2% 0.71% 12% 10% 2.7% 0% 5055% 13% 0.55%
Prunes
Prunes
10
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 MagnesiumMagnesium +4000%
Contains more CalciumCalcium +79.2%
Contains more PotassiumPotassium +9050%
Contains more IronIron +181.8%
Contains more CopperCopper +836.7%
Contains more ZincZinc +340%
Contains more PhosphorusPhosphorus +∞%
Contains less SodiumSodium -100%
Contains more ManganeseManganese +199%
Contains more SeleniumSelenium +200%

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% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Prunes
Prunes
11
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 +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Table salt Prunes DV% diff.
Sodium 38758mg 2mg 1685%
Vitamin K 0µg 59.5µg 50%
Fiber 0g 7.1g 28%
Copper 0.03mg 0.281mg 28%
Carbs 0g 63.88g 21%
Potassium 8mg 732mg 21%
Fructose 12.45g 16%
Vitamin B6 0mg 0.205mg 16%
Vitamin B2 0mg 0.186mg 14%
Vitamin B3 0mg 1.882mg 12%
Calories 0kcal 240kcal 12%
Phosphorus 0mg 69mg 10%
Magnesium 1mg 41mg 10%
Manganese 0.1mg 0.299mg 9%
Iron 0.33mg 0.93mg 8%
Vitamin B5 0mg 0.422mg 8%
Vitamin B1 0mg 0.051mg 4%
Vitamin A 0µg 39µg 4%
Protein 0g 2.18g 4%
Zinc 0.1mg 0.44mg 3%
Vitamin E 0mg 0.43mg 3%
Starch 5.11g 2%
Calcium 24mg 43mg 2%
Choline 0mg 10.1mg 2%
Folate 0µg 4µg 1%
Fats 0g 0.38g 1%
Vitamin C 0mg 0.6mg 1%
Net carbs 0g 56.78g N/A
Sugar 0g 38.13g N/A
Selenium 0.1µg 0.3µg 0%
Saturated fat 0g 0.088g 0%
Monounsaturated fat 0g 0.053g 0%
Polyunsaturated fat 0g 0.062g 0%
Tryptophan 0mg 0.025mg 0%
Threonine 0mg 0.049mg 0%
Isoleucine 0mg 0.041mg 0%
Leucine 0mg 0.066mg 0%
Lysine 0mg 0.05mg 0%
Methionine 0mg 0.016mg 0%
Phenylalanine 0mg 0.052mg 0%
Valine 0mg 0.056mg 0%
Histidine 0mg 0.027mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
100%
Protein: 0 g
Fats: 0 g
Carbs: 0 g
Water: 0.2 g
Other: 99.8 g
Prunes
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 OtherOther +3680.3%
Contains more ProteinProtein +∞%
Contains more FatsFats +∞%
Contains more CarbsCarbs +∞%
Contains more WaterWater +15360%

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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. Table salt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173468/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.