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  6. Cocoa solids vs. Prunes

Cocoa solids vs. Prunes — In-Depth Nutrition Comparison

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What are the main differences between cocoa solids and prunes?

  • Cocoa solids are richer in copper, iron, manganese, fiber, magnesium, phosphorus, zinc, and selenium, yet prunes are richer in vitamin K.
  • Cocoa solids' daily need coverage for copper is 390% higher.
  • Cocoa solids have 92 times more saturated fat than prunes. Cocoa solids have 8.07g of saturated fat, while prunes have 0.088g.

We used Cocoa, dry powder, unsweetened and Plums, dried (prunes), uncooked types in this comparison.

Infographic

Cocoa solids 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 356% 38% 134% 520% 1263% 186% 315% 2.7% 500% 78%
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 +1117.1%
Contains more CalciumCalcium +197.7%
Contains more PotassiumPotassium +108.2%
Contains more IronIron +1390.3%
Contains more CopperCopper +1248%
Contains more ZincZinc +1447.7%
Contains more PhosphorusPhosphorus +963.8%
Contains more ManganeseManganese +1183.3%
Contains more SeleniumSelenium +4666.7%
Contains less SodiumSodium -90.5%

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% 20% 56% 41% 15% 27% 0% 6.3% 24% 6.5%
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 +52.9%
Contains more Vitamin B2Vitamin B2 +29.6%
Contains more Vitamin B3Vitamin B3 +16.1%
Contains more FolateFolate +700%
Contains more CholineCholine +18.8%
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 +2280%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
20% 14% 58% 3% 6%
Protein: 19.6 g
Fats: 13.7 g
Carbs: 57.9 g
Water: 3 g
Other: 5.8 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 +799.1%
Contains more FatsFats +3505.3%
Contains more OtherOther +119.7%
Contains more CarbsCarbs +10.3%
Contains more WaterWater +930.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
62% 35% 3%
Saturated fat: Sat. Fat 8.07 g
Monounsaturated fat: Mono. Fat 4.57 g
Polyunsaturated fat: Poly. Fat 0.44 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 +8522.6%
Contains more Poly. FatPolyunsaturated fat +609.7%
Contains less Sat. FatSaturated fat -98.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Cocoa solids Prunes DV% diff.
Copper 3.788mg 0.281mg 390%
Iron 13.86mg 0.93mg 162%
Manganese 3.837mg 0.299mg 154%
Fiber 37g 7.1g 120%
Magnesium 499mg 41mg 109%
Phosphorus 734mg 69mg 95%
Zinc 6.81mg 0.44mg 58%
Caffeine 230mg 0mg 58%
Vitamin K 2.5µg 59.5µg 48%
Saturated fat 8.07g 0.088g 36%
Protein 19.6g 2.18g 35%
Selenium 14.3µg 0.3µg 25%
Potassium 1524mg 732mg 23%
Fats 13.7g 0.38g 20%
Fructose 12.45g 16%
Monounsaturated fat 4.57g 0.053g 11%
Calcium 128mg 43mg 9%
Folate 32µg 4µg 7%
Vitamin B6 0.118mg 0.205mg 7%
Vitamin A 0µg 39µg 4%
Vitamin B2 0.241mg 0.186mg 4%
Vitamin B5 0.254mg 0.422mg 3%
Polyunsaturated fat 0.44g 0.062g 3%
Vitamin B1 0.078mg 0.051mg 2%
Vitamin B3 2.185mg 1.882mg 2%
Carbs 57.9g 63.88g 2%
Starch 5.11g 2%
Vitamin E 0.1mg 0.43mg 2%
Vitamin C 0mg 0.6mg 1%
Calories 228kcal 240kcal 1%
Sodium 21mg 2mg 1%
Net carbs 20.9g 56.78g N/A
Sugar 1.75g 38.13g N/A
Choline 12mg 10.1mg 0%
Tryptophan 0.293mg 0.025mg 0%
Threonine 0.776mg 0.049mg 0%
Isoleucine 0.76mg 0.041mg 0%
Leucine 1.189mg 0.066mg 0%
Lysine 0.983mg 0.05mg 0%
Methionine 0.202mg 0.016mg 0%
Phenylalanine 0.941mg 0.052mg 0%
Valine 1.177mg 0.056mg 0%
Histidine 0.339mg 0.027mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cocoa solids Prunes
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
15%
Cocoa solids
26%
Prunes
Minerals Daily Need Coverage Score
339%
Cocoa solids
32%
Prunes

Comparison summary

Which food contains less Sodium?
Prunes
Prunes contains less Sodium (difference - 19mg)
Which food is lower in Saturated fat?
Prunes
Prunes is lower in Saturated fat (difference - 7.982g)
Which food is cheaper?
Prunes
Prunes is cheaper (difference - $0.4)
Which food is lower in Sugar?
Cocoa solids
Cocoa solids is lower in Sugar (difference - 36.38g)
Which food is lower in glycemic index?
Cocoa solids
Cocoa solids is lower in glycemic index (difference - 5)
Which food is richer in minerals?
Cocoa solids
Cocoa solids is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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 solids - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169593/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.