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  6. Chokecherries vs. Prunes

Chokecherries vs. Prunes — In-Depth Nutrition Comparison

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Significant differences between chokecherries and prunes

  • Chokecherries have more fiber; however, prunes are richer in vitamin K, copper, vitamin A, potassium, vitamin B2, vitamin B3, and iron.
  • Chokecherries cover your daily fiber needs 40% more than prunes.

Specific food types used in this comparison are Chokecherries, raw, pitted (Shoshone Bannock) and Plums, dried (prunes), uncooked.

Infographic

Chokecherries 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 15% 12% 27% 15% 23% 5.2% 19% 0.26% 25% 9.3%
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 SeleniumSelenium +466.7%
Contains more MagnesiumMagnesium +95.2%
Contains more PotassiumPotassium +136.9%
Contains more IronIron +132.5%
Contains more CopperCopper +313.2%
Contains more ZincZinc +131.6%
Contains more PhosphorusPhosphorus +53.3%
Contains more ManganeseManganese +55.7%
~equal in Calcium ~43mg
~equal in Sodium ~2mg

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 2.3% 0.67% 15% 0% 7.3% 13% 13% 20% 45% 0% 73% 7.5% 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 CVitamin C +16.7%
Contains more Vitamin EVitamin E +74.4%
Contains more FolateFolate +150%
Contains more Vitamin AVitamin A +1850%
Contains more Vitamin B1Vitamin B1 +75.9%
Contains more Vitamin B2Vitamin B2 +220.7%
Contains more Vitamin B3Vitamin B3 +180.1%
Contains more Vitamin B5Vitamin B5 +27.9%
Contains more Vitamin KVitamin K +103.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.205mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Chokecherries Prunes DV% diff.
Fiber 17g 7.1g 40%
Vitamin K 29.3µg 59.5µg 25%
Copper 0.068mg 0.281mg 24%
Potassium 309mg 732mg 12%
Vitamin B2 0.058mg 0.186mg 10%
Carbs 33.88g 63.88g 10%
Fructose 5.38g 12.45g 9%
Vitamin B3 0.672mg 1.882mg 8%
Iron 0.4mg 0.93mg 7%
Magnesium 21mg 41mg 5%
Manganese 0.192mg 0.299mg 5%
Vitamin A 2µg 39µg 4%
Calories 156kcal 240kcal 4%
Selenium 1.7µg 0.3µg 3%
Phosphorus 45mg 69mg 3%
Zinc 0.19mg 0.44mg 2%
Choline 10.1mg 2%
Starch 0.87g 5.11g 2%
Vitamin B5 0.33mg 0.422mg 2%
Folate 10µg 4µg 2%
Vitamin B1 0.029mg 0.051mg 2%
Vitamin E 0.75mg 0.43mg 2%
Protein 2.89g 2.18g 1%
Vitamin B6 0.193mg 0.205mg 1%
Fats 0.98g 0.38g 1%
Vitamin C 0.7mg 0.6mg 0%
Net carbs 16.88g 56.78g N/A
Calcium 40mg 43mg 0%
Sugar 14.22g 38.13g N/A
Sodium 2mg 2mg 0%
Saturated fat 0.088g 0%
Monounsaturated fat 0.053g 0%
Polyunsaturated fat 0.062g 0%
Tryptophan 0.025mg 0%
Threonine 0.049mg 0%
Isoleucine 0.041mg 0%
Leucine 0.066mg 0%
Lysine 0.05mg 0%
Methionine 0.016mg 0%
Phenylalanine 0.052mg 0%
Valine 0.056mg 0%
Histidine 0.027mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 34% 62%
Protein: 2.89 g
Fats: 0.98 g
Carbs: 33.88 g
Water: 61.5 g
Other: 0.75 g
Prunes
Prunes
2
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 +32.6%
Contains more FatsFats +157.9%
Contains more WaterWater +98.9%
Contains more CarbsCarbs +88.5%
Contains more OtherOther +252%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
6% 59% 36%
Starch: 0.87 g
Sucrose: 0 g
Glucose: 8.85 g
Fructose: 5.38 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Prunes
Prunes
5
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 StarchStarch +487.4%
Contains more SucroseSucrose +∞%
Contains more GlucoseGlucose +187.7%
Contains more FructoseFructose +131.4%
Contains more MaltoseMaltose +∞%
~equal in Lactose ~0g
~equal in Galactose ~0g

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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. Chokecherries - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168058/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.