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  6. Chocolate brownie vs. Prunes

Chocolate brownie vs. Prunes — In-Depth Nutrition Comparison

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A recap on differences between chocolate brownie and prunes

  • Chocolate brownie has more selenium, manganese, copper, iron, and phosphorus; however, prunes are higher in potassium and vitamin B6.
  • Chocolate brownie covers your daily saturated fat needs 36% more than prunes.
  • The glycemic index of chocolate brownie is higher.

Food varieties used in this article are Cookies, brownies, prepared from recipe and Plums, dried (prunes), uncooked.

Infographic

Chocolate brownie 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 38% 17% 16% 69% 129% 26% 57% 45% 77% 63%
Prunes
Prunes
2
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 +29.3%
Contains more CalciumCalcium +32.6%
Contains more IronIron +97.8%
Contains more CopperCopper +38.1%
Contains more ZincZinc +120.5%
Contains more PhosphorusPhosphorus +91.3%
Contains more ManganeseManganese +96.3%
Contains more SeleniumSelenium +3733.3%
Contains more PotassiumPotassium +315.9%
Contains less SodiumSodium -99.4%

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 1% 59% 0% 0% 35% 44% 18% 20% 22% 20% 0% 22% 0%
Prunes
Prunes
7
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 AVitamin A +351.3%
Contains more Vitamin B1Vitamin B1 +176.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +625%
Contains more Vitamin CVitamin C +100%
Contains more Vitamin B3Vitamin B3 +91.6%
Contains more Vitamin B5Vitamin B5 +28.7%
Contains more Vitamin B6Vitamin B6 +118.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.186mg

All nutrients comparison - raw data values

Nutrient Chocolate brownie Prunes DV% diff.
Polyunsaturated fat 9.412g 0.062g 62%
Vitamin K 59.5µg 50%
Fats 29.1g 0.38g 44%
Saturated fat 7.319g 0.088g 33%
Fiber 7.1g 28%
Monounsaturated fat 10.839g 0.053g 27%
Cholesterol 73mg 0mg 24%
Selenium 11.5µg 0.3µg 20%
Potassium 176mg 732mg 16%
Fructose 12.45g 16%
Vitamin A 176µg 39µg 15%
Sodium 343mg 2mg 15%
Manganese 0.587mg 0.299mg 13%
Copper 0.388mg 0.281mg 12%
Calories 466kcal 240kcal 11%
Iron 1.84mg 0.93mg 11%
Vitamin B6 0.094mg 0.205mg 9%
Phosphorus 132mg 69mg 9%
Vitamin B1 0.141mg 0.051mg 8%
Protein 6.2g 2.18g 8%
Vitamin B12 0.16µg 0µg 7%
Vitamin B3 0.982mg 1.882mg 6%
Folate 29µg 4µg 6%
Zinc 0.97mg 0.44mg 5%
Carbs 50.2g 63.88g 5%
Vitamin E 0.43mg 3%
Magnesium 53mg 41mg 3%
Starch 5.11g 2%
Vitamin B5 0.328mg 0.422mg 2%
Choline 10.1mg 2%
Calcium 57mg 43mg 1%
Vitamin C 0.3mg 0.6mg 0%
Net carbs 50.2g 56.78g N/A
Sugar 38.13g N/A
Vitamin B2 0.19mg 0.186mg 0%
Tryptophan 0.078mg 0.025mg 0%
Threonine 0.228mg 0.049mg 0%
Isoleucine 0.265mg 0.041mg 0%
Leucine 0.447mg 0.066mg 0%
Lysine 0.283mg 0.05mg 0%
Methionine 0.132mg 0.016mg 0%
Phenylalanine 0.298mg 0.052mg 0%
Valine 0.323mg 0.056mg 0%
Histidine 0.136mg 0.027mg 0%
Omega-3 - EPA 0.001g 0g N/A
Omega-3 - DHA 0.006g 0g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
6% 29% 50% 13% 2%
Protein: 6.2 g
Fats: 29.1 g
Carbs: 50.2 g
Water: 12.6 g
Other: 1.9 g
Prunes
Prunes
3
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 +184.4%
Contains more FatsFats +7557.9%
Contains more CarbsCarbs +27.3%
Contains more WaterWater +145.4%
Contains more OtherOther +38.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
27% 39% 34%
Saturated fat: Sat. Fat 7.319 g
Monounsaturated fat: Mono. Fat 10.839 g
Polyunsaturated fat: Poly. Fat 9.412 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 +20350.9%
Contains more Poly. FatPolyunsaturated fat +15080.6%
Contains less Sat. FatSaturated fat -98.8%

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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. Chocolate brownie - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174949/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.