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  6. Chocolate vs. Prunes

Chocolate vs. Prunes — In-Depth Nutrition Comparison

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Summary of differences between Chocolate and Prunes

  • Chocolate has more Iron, Copper, Manganese, Magnesium, Phosphorus, and Zinc, while Prunes has more Vitamin K, Vitamin B6, and Vitamin B2.
  • Chocolate covers your daily need of Saturated Fat 92% more than Prunes.
  • Chocolate contains 9 times more Iron than Prunes. While Chocolate contains 8.02mg of Iron, Prunes contains only 0.93mg.
  • The amount of Saturated Fat in Prunes is lower.

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

Infographic

Chocolate 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.
Chocolate
Chocolate
8
:
2
Prunes
Prunes
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%
Contains more Potassium +30.9%
Contains less Sodium -91.7%
Chocolate
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 17% 301% 105% 89% 50% 4% 55% 343% 186% 17%
Prunes
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 13% 35% 30% 30% 65% 1% 12% 94% 39% 2%
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%
Contains more Potassium +30.9%
Contains less Sodium -91.7%

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.
Chocolate
Chocolate
2
:
10
Prunes
Prunes
Contains more Vitamin E +25.6%
Contains more Vitamin B12 +∞%
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%
Chocolate
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%
Prunes
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%
Contains more Vitamin E +25.6%
Contains more Vitamin B12 +∞%
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%

Macronutrient Comparison

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

Fat Type Comparison

Fat type breakdown side-by-side comparison
Chocolate
Chocolate
2
:
1
Prunes
Prunes
Contains more Monounsaturated Fat +17900%
Contains more Polyunsaturated fat +1661.3%
Contains less Saturated Fat -99.5%
Chocolate
64% 33% 4%
Saturated Fat: 18.519 g
Monounsaturated Fat: 9.54 g
Polyunsaturated fat: 1.092 g
Prunes
43% 26% 31%
Saturated Fat: 0.088 g
Monounsaturated Fat: 0.053 g
Polyunsaturated fat: 0.062 g
Contains more Monounsaturated Fat +17900%
Contains more Polyunsaturated fat +1661.3%
Contains less Saturated Fat -99.5%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Chocolate
Chocolate
2
:
4
Prunes
Prunes
Contains more Sucrose +30733.3%
Contains more Lactose +∞%
Contains more Starch +∞%
Contains more Glucose +∞%
Contains more Fructose +∞%
Contains more Maltose +∞%
Chocolate
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
Prunes
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
Contains more Sucrose +30733.3%
Contains more Lactose +∞%
Contains more Starch +∞%
Contains more Glucose +∞%
Contains more Fructose +∞%
Contains more Maltose +∞%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Chocolate Prunes
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 Chocolate Prunes Opinion
Net carbs 54.17g 56.78g Prunes
Protein 4.88g 2.18g Chocolate
Fats 31.28g 0.38g Chocolate
Carbs 61.17g 63.88g Prunes
Calories 546kcal 240kcal Chocolate
Starch 5.11g Prunes
Fructose 0g 12.45g Prunes
Sugar 47.9g 38.13g Prunes
Fiber 7g 7.1g Prunes
Calcium 56mg 43mg Chocolate
Iron 8.02mg 0.93mg Chocolate
Magnesium 146mg 41mg Chocolate
Phosphorus 206mg 69mg Chocolate
Potassium 559mg 732mg Prunes
Sodium 24mg 2mg Prunes
Zinc 2.01mg 0.44mg Chocolate
Copper 1.028mg 0.281mg Chocolate
Manganese 1.419mg 0.299mg Chocolate
Selenium 3µg 0.3µg Chocolate
Vitamin A 50IU 781IU Prunes
Vitamin A RAE 2µg 39µg Prunes
Vitamin E 0.54mg 0.43mg Chocolate
Vitamin C 0.6mg Prunes
Vitamin B1 0.025mg 0.051mg Prunes
Vitamin B2 0.05mg 0.186mg Prunes
Vitamin B3 0.725mg 1.882mg Prunes
Vitamin B5 0.297mg 0.422mg Prunes
Vitamin B6 0.042mg 0.205mg Prunes
Folate 4µg Prunes
Vitamin B12 0.23µg 0µg Chocolate
Vitamin K 8.1µg 59.5µg 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 8mg 0mg Prunes
Trans Fat 0.112g Prunes
Saturated Fat 18.519g 0.088g Prunes
Omega-3 - EPA 0.001g 0g Chocolate
Monounsaturated Fat 9.54g 0.053g Chocolate
Polyunsaturated fat 1.092g 0.062g Chocolate
Omega-6 - Eicosadienoic acid 0.001g 0g 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
Chocolate Prunes
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
10%
Chocolate
31%
Prunes
Minerals Daily Need Coverage Score
116%
Chocolate
32%
Prunes

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