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  6. Cocoa bean vs. Prunes

Cocoa bean vs. Prunes — In-Depth Nutrition Comparison

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What are the differences between cocoa bean and prunes?

  • Cocoa bean is higher in copper, iron, manganese, magnesium, phosphorus, fiber, zinc, and potassium, yet prunes are higher in vitamin K.
  • Cocoa bean's daily need coverage for copper is 370% more.
  • Cocoa bean has 88 times more saturated fat than prunes. While cocoa bean has 7.76g of saturated fat, prunes have only 0.088g.

We used Cocoa, dry powder, unsweetened, processed with alkali and Plums, dried (prunes), uncooked types in this article.

Infographic

Cocoa bean 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 340% 33% 221% 582% 1202% 174% 312% 2.5% 487% 72%
Prunes
Prunes
1
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 +1061%
Contains more CalciumCalcium +158.1%
Contains more PotassiumPotassium +242.8%
Contains more IronIron +1568.8%
Contains more CopperCopper +1183.6%
Contains more ZincZinc +1347.7%
Contains more PhosphorusPhosphorus +955.1%
Contains more ManganeseManganese +1149.8%
Contains more SeleniumSelenium +4300%
Contains less SodiumSodium -89.5%

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% 2% 0% 28% 106% 45% 15% 27% 0% 6% 24% 6.2%
Prunes
Prunes
6
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 B1Vitamin B1 +115.7%
Contains more Vitamin B2Vitamin B2 +147.3%
Contains more Vitamin B3Vitamin B3 +27.5%
Contains more FolateFolate +700%
Contains more CholineCholine +12.9%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +330%
Contains more Vitamin B5Vitamin B5 +66.1%
Contains more Vitamin B6Vitamin B6 +73.7%
Contains more Vitamin KVitamin K +2379.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Cocoa bean Prunes DV% diff.
Copper 3.607mg 0.281mg 370%
Iron 15.52mg 0.93mg 182%
Manganese 3.737mg 0.299mg 149%
Magnesium 476mg 41mg 104%
Phosphorus 728mg 69mg 94%
Fiber 29.8g 7.1g 91%
Zinc 6.37mg 0.44mg 54%
Potassium 2509mg 732mg 52%
Vitamin K 2.4µg 59.5µg 48%
Saturated fat 7.76g 0.088g 35%
Protein 18.1g 2.18g 32%
Selenium 13.2µg 0.3µg 23%
Vitamin B2 0.46mg 0.186mg 21%
Caffeine 78mg 0mg 20%
Fats 13.1g 0.38g 20%
Fructose 12.45g 16%
Monounsaturated fat 4.39g 0.053g 11%
Calcium 111mg 43mg 7%
Vitamin B6 0.118mg 0.205mg 7%
Folate 32µg 4µg 7%
Vitamin B1 0.11mg 0.051mg 5%
Vitamin A 0µg 39µg 4%
Vitamin B3 2.4mg 1.882mg 3%
Vitamin B5 0.254mg 0.422mg 3%
Vitamin E 0.1mg 0.43mg 2%
Carbs 58.3g 63.88g 2%
Starch 5.11g 2%
Polyunsaturated fat 0.42g 0.062g 2%
Vitamin C 0mg 0.6mg 1%
Calories 220kcal 240kcal 1%
Sodium 19mg 2mg 1%
Net carbs 28.5g 56.78g N/A
Sugar 1.76g 38.13g N/A
Choline 11.4mg 10.1mg 0%
Tryptophan 0.271mg 0.025mg 0%
Threonine 0.716mg 0.049mg 0%
Isoleucine 0.701mg 0.041mg 0%
Leucine 1.097mg 0.066mg 0%
Lysine 0.907mg 0.05mg 0%
Methionine 0.187mg 0.016mg 0%
Phenylalanine 0.869mg 0.052mg 0%
Valine 1.086mg 0.056mg 0%
Histidine 0.312mg 0.027mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
18% 13% 58% 3% 8%
Protein: 18.1 g
Fats: 13.1 g
Carbs: 58.3 g
Water: 2.7 g
Other: 7.8 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 +730.3%
Contains more FatsFats +3347.4%
Contains more OtherOther +195.5%
Contains more WaterWater +1045.2%
~equal in Carbs ~63.88g

Fat Type Comparison

Fat type breakdown side-by-side comparison
62% 35% 3%
Saturated fat: Sat. Fat 7.76 g
Monounsaturated fat: Mono. Fat 4.39 g
Polyunsaturated fat: Poly. Fat 0.42 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 +8183%
Contains more Poly. FatPolyunsaturated fat +577.4%
Contains less Sat. FatSaturated fat -98.9%

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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. Cocoa bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169594/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.