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Prunes vs. Chocolate — In-Depth Nutrition Comparison

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Summary of differences between Prunes and Chocolate

  • Prunes has more Vitamin K, Vitamin B6, and Vitamin B2, while Chocolate has more Iron, Copper, Manganese, Magnesium, Phosphorus, and Zinc.
  • Chocolate covers your daily need of Saturated Fat 92% more than Prunes.
  • Prunes contains 7 times more Vitamin K than Chocolate. While Prunes contains 59.5µg of Vitamin K, Chocolate contains only 8.1µg.
  • The amount of Saturated Fat in Prunes is lower.

These are the specific foods used in this comparison Plums, dried (prunes), uncooked and Chocolate, dark, 45- 59% cacao solids.

Infographic

Prunes vs Chocolate 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 Potassium +30.9%
Contains less Sodium -91.7%
Contains more Calcium +30.2%
Contains more Iron +762.4%
Contains more Magnesium +256.1%
Contains more Phosphorus +198.6%
Contains more Zinc +356.8%
Contains more Copper +265.8%
Contains more Manganese +374.6%
Contains more Selenium +900%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 13% 35% 30% 30% 65% 1% 12% 94% 39% 2%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 17% 301% 105% 89% 50% 4% 55% 343% 186% 17%
Contains more Potassium +30.9%
Contains less Sodium -91.7%
Contains more Calcium +30.2%
Contains more Iron +762.4%
Contains more Magnesium +256.1%
Contains more Phosphorus +198.6%
Contains more Zinc +356.8%
Contains more Copper +265.8%
Contains more Manganese +374.6%
Contains more Selenium +900%

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.
Prunes
10
:
Contains more Vitamin A +1462%
Contains more Vitamin B1 +104%
Contains more Vitamin B2 +272%
Contains more Vitamin B3 +159.6%
Contains more Vitamin B5 +42.1%
Contains more Vitamin B6 +388.1%
Contains more Vitamin K +634.6%
Contains more Vitamin E +25.6%
Contains more Vitamin B12 +∞%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 47% 9% 0% 2% 13% 43% 36% 26% 48% 3% 0% 149%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 3% 11% 0% 0% 7% 12% 14% 18% 10% 0% 29% 21%
Contains more Vitamin A +1462%
Contains more Vitamin B1 +104%
Contains more Vitamin B2 +272%
Contains more Vitamin B3 +159.6%
Contains more Vitamin B5 +42.1%
Contains more Vitamin B6 +388.1%
Contains more Vitamin K +634.6%
Contains more Vitamin E +25.6%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Water +3087.6%
Contains more Other +55.3%
Contains more Protein +123.9%
Contains more Fats +8131.6%
Equal in Carbs - 61.17
2% 64% 31% 3%
Protein: 2.18 g
Fats: 0.38 g
Carbs: 63.88 g
Water: 30.92 g
Other: 2.64 g
5% 31% 61% 2%
Protein: 4.88 g
Fats: 31.28 g
Carbs: 61.17 g
Water: 0.97 g
Other: 1.7 g
Contains more Water +3087.6%
Contains more Other +55.3%
Contains more Protein +123.9%
Contains more Fats +8131.6%
Equal in Carbs - 61.17

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -99.5%
Contains more Monounsaturated Fat +17900%
Contains more Polyunsaturated fat +1661.3%
43% 26% 31%
Saturated Fat: 0.088 g
Monounsaturated Fat: 0.053 g
Polyunsaturated fat: 0.062 g
64% 33% 4%
Saturated Fat: 18.519 g
Monounsaturated Fat: 9.54 g
Polyunsaturated fat: 1.092 g
Contains less Saturated Fat -99.5%
Contains more Monounsaturated Fat +17900%
Contains more Polyunsaturated fat +1661.3%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Contains more Starch +∞%
Contains more Glucose +∞%
Contains more Fructose +∞%
Contains more Maltose +∞%
Contains more Sucrose +30733.3%
Contains more Lactose +∞%
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
97% 3%
Starch: 0 g
Sucrose: 46.25 g
Glucose: 0 g
Fructose: 0 g
Lactose: 1.65 g
Maltose: 0 g
Galactose: 0 g
Contains more Starch +∞%
Contains more Glucose +∞%
Contains more Fructose +∞%
Contains more Maltose +∞%
Contains more Sucrose +30733.3%
Contains more Lactose +∞%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Prunes Chocolate Opinion
Net carbs 56.78g 54.17g Prunes
Protein 2.18g 4.88g Chocolate
Fats 0.38g 31.28g Chocolate
Carbs 63.88g 61.17g Prunes
Calories 240kcal 546kcal Chocolate
Starch 5.11g Prunes
Fructose 12.45g 0g Prunes
Sugar 38.13g 47.9g Prunes
Fiber 7.1g 7g Prunes
Calcium 43mg 56mg Chocolate
Iron 0.93mg 8.02mg Chocolate
Magnesium 41mg 146mg Chocolate
Phosphorus 69mg 206mg Chocolate
Potassium 732mg 559mg Prunes
Sodium 2mg 24mg Prunes
Zinc 0.44mg 2.01mg Chocolate
Copper 0.281mg 1.028mg Chocolate
Manganese 0.299mg 1.419mg Chocolate
Selenium 0.3µg 3µg Chocolate
Vitamin A 781IU 50IU Prunes
Vitamin A RAE 39µg 2µg Prunes
Vitamin E 0.43mg 0.54mg Chocolate
Vitamin C 0.6mg Prunes
Vitamin B1 0.051mg 0.025mg Prunes
Vitamin B2 0.186mg 0.05mg Prunes
Vitamin B3 1.882mg 0.725mg Prunes
Vitamin B5 0.422mg 0.297mg Prunes
Vitamin B6 0.205mg 0.042mg Prunes
Folate 4µg Prunes
Vitamin B12 0µg 0.23µg Chocolate
Vitamin K 59.5µg 8.1µg 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
Cholesterol 0mg 8mg Prunes
Trans Fat 0.112g Prunes
Saturated Fat 0.088g 18.519g Prunes
Omega-3 - EPA 0g 0.001g Chocolate
Monounsaturated Fat 0.053g 9.54g Chocolate
Polyunsaturated fat 0.062g 1.092g Chocolate
Omega-6 - Eicosadienoic acid 0g 0.001g Chocolate
Omega-6 - Linoleic acid 0.947g Chocolate
Omega-3 - ALA 0.085g Chocolate

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Prunes Chocolate
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
31%
Prunes
10%
Chocolate
Minerals Daily Need Coverage Score
32%
Prunes
116%
Chocolate

Comparison summary

Which food is lower in Sugar?
Prunes
Prunes is lower in Sugar (difference - 9.77g)
Which food contains less Sodium?
Prunes
Prunes contains less Sodium (difference - 22mg)
Which food is lower in Cholesterol?
Prunes
Prunes is lower in Cholesterol (difference - 8mg)
Which food is lower in Saturated Fat?
Prunes
Prunes is lower in Saturated Fat (difference - 18.431g)
Which food is richer in vitamins?
Prunes
Prunes is relatively richer in vitamins
Which food is lower in glycemic index?
Chocolate
Chocolate is lower in glycemic index (difference - 6)
Which food is richer in minerals?
Chocolate
Chocolate is relatively richer in minerals
Which food is cheaper?
?
The foods are relatively equal in price ($2)

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
  2. Chocolate - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170271/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.