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Prunes vs. Chocolate — In-Depth Nutrition Comparison

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Summary of differences between Prunes and Chocolate

  • Prunes have more Vitamin K, Vitamin B6, and Vitamin B2, while Chocolate have more Iron, Copper, Manganese, Magnesium, Phosphorus, and Zinc.
  • Chocolate covers your daily need of Saturated Fat 92% more than Prunes.
  • Prunes contain 7 times more Vitamin K than Chocolate. While Prunes contain 59.5µg of Vitamin K, Chocolate contains only 8.1µg.
  • The amount of Saturated Fat in Prunes are lower.

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

Infographic

Prunes vs Chocolate 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.
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 104% 17% 49% 301% 343% 55% 88% 3.1% 185% 16%
Contains more PotassiumPotassium +30.9%
Contains less SodiumSodium -91.7%
Contains more MagnesiumMagnesium +256.1%
Contains more CalciumCalcium +30.2%
Contains more IronIron +762.4%
Contains more CopperCopper +265.8%
Contains more ZincZinc +356.8%
Contains more PhosphorusPhosphorus +198.6%
Contains more ManganeseManganese +374.6%
Contains more SeleniumSelenium +900%

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.
Prunes
10
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% 47% 8.6% 0% 13% 43% 35% 25% 47% 0% 149% 3% 5.5%
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% 3% 11% 0% 6.3% 12% 14% 18% 9.7% 29% 20% 0% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +1462%
Contains more Vitamin B1Vitamin B1 +104%
Contains more Vitamin B2Vitamin B2 +272%
Contains more Vitamin B3Vitamin B3 +159.6%
Contains more Vitamin B5Vitamin B5 +42.1%
Contains more Vitamin B6Vitamin B6 +388.1%
Contains more Vitamin KVitamin K +634.6%
Contains more FolateFolate +∞%
Contains more CholineCholine +∞%
Contains more Vitamin EVitamin E +25.6%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
5% 31% 61% 2%
Protein: 4.88 g
Fats: 31.28 g
Carbs: 61.17 g
Water: 0.97 g
Other: 1.7 g
Contains more WaterWater +3087.6%
Contains more OtherOther +55.3%
Contains more ProteinProtein +123.9%
Contains more FatsFats +8131.6%
~equal in Carbs ~61.17g

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
64% 33% 4%
Saturated Fat: Sat. Fat 18.519 g
Monounsaturated Fat: Mono. Fat 9.54 g
Polyunsaturated fat: Poly. Fat 1.092 g
Contains less Sat. FatSaturated Fat -99.5%
Contains more Mono. FatMonounsaturated Fat +17900%
Contains more Poly. FatPolyunsaturated fat +1661.3%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Prunes
4
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
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
Contains more StarchStarch +∞%
Contains more GlucoseGlucose +∞%
Contains more FructoseFructose +∞%
Contains more MaltoseMaltose +∞%
Contains more SucroseSucrose +30733.3%
Contains more LactoseLactose +∞%
~equal in Galactose ~0g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Prunes Chocolate
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium 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 Prunes Chocolate Opinion
Calories 240kcal 546kcal Chocolate
Protein 2.18g 4.88g Chocolate
Fats 0.38g 31.28g Chocolate
Vitamin C 0.6mg Prunes
Net carbs 56.78g 54.17g Prunes
Carbs 63.88g 61.17g Prunes
Cholesterol 0mg 8mg Prunes
Magnesium 41mg 146mg Chocolate
Calcium 43mg 56mg Chocolate
Potassium 732mg 559mg Prunes
Iron 0.93mg 8.02mg Chocolate
Sugar 38.13g 47.9g Prunes
Fiber 7.1g 7g Prunes
Copper 0.281mg 1.028mg Chocolate
Zinc 0.44mg 2.01mg Chocolate
Starch 5.11g Prunes
Phosphorus 69mg 206mg Chocolate
Sodium 2mg 24mg Prunes
Vitamin A 781IU 50IU Prunes
Vitamin A 39µg 2µg Prunes
Vitamin E 0.43mg 0.54mg Chocolate
Manganese 0.299mg 1.419mg Chocolate
Selenium 0.3µg 3µg Chocolate
Vitamin B1 0.051mg 0.025mg Prunes
Vitamin B2 0.186mg 0.05mg Prunes
Vitamin B3 1.882mg 0.725mg Prunes
Vitamin B5 0.422mg 0.297mg Prunes
Vitamin B6 0.205mg 0.042mg Prunes
Vitamin B12 0µg 0.23µg Chocolate
Vitamin K 59.5µg 8.1µg Prunes
Folate 4µg Prunes
Trans Fat 0.112g Prunes
Choline 10.1mg Prunes
Saturated Fat 0.088g 18.519g Prunes
Monounsaturated Fat 0.053g 9.54g Chocolate
Polyunsaturated fat 0.062g 1.092g Chocolate
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
Fructose 12.45g 0g Prunes
Omega-3 - EPA 0g 0.001g Chocolate
Omega-3 - ALA 0.085g Chocolate
Omega-6 - Eicosadienoic acid 0g 0.001g Chocolate
Omega-6 - Linoleic acid 0.947g Chocolate

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Prunes Chocolate
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
29%
Prunes
9%
Chocolate
Minerals Daily Need Coverage Score
32%
Prunes
116%
Chocolate

Comparison summary

Which food is lower in Cholesterol?
Prunes
Prunes is lower in Cholesterol (difference - 8mg)
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 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. Prunes - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168162/nutrients
  2. Chocolate - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170271/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.