Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Prunes vs. Chocolate cake — In-Depth Nutrition Comparison

Compare

Important differences between prunes and chocolate cake

  • Prunes have more fiber, potassium, vitamin A, and vitamin B6; however, chocolate cake is richer in choline, selenium, and iron.
  • Chocolate cake's daily need coverage for saturated fat is 27% more.
  • Prunes contain 6 times more vitamin A than chocolate cake. Prunes contain 781IU of vitamin A, while chocolate cake contains 140IU.
  • Prunes contain less saturated fat.
  • Chocolate cake has a higher glycemic index. The glycemic index of chocolate cake is 41, while the glycemic index of prunes is 29.

The food varieties used in the comparison are Plums, dried (prunes), uncooked and Cake, chocolate, prepared from recipe without frosting.

Infographic

Prunes vs Chocolate cake 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
4
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 23% 18% 12% 60% 69% 19% 45% 41% 37% 65%
Contains more MagnesiumMagnesium +28.1%
Contains more PotassiumPotassium +422.9%
Contains more CopperCopper +35.7%
Contains less SodiumSodium -99.4%
Contains more CalciumCalcium +39.5%
Contains more IronIron +73.1%
Contains more ZincZinc +56.8%
Contains more PhosphorusPhosphorus +53.6%
Contains more SeleniumSelenium +3866.7%
~equal in Manganese ~0.28mg

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
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%
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 0.67% 0% 0% 0% 35% 49% 21% 18% 9.5% 20% 0% 20% 70%
Contains more Vitamin CVitamin C +200%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B3Vitamin B3 +65.5%
Contains more Vitamin B5Vitamin B5 +38.8%
Contains more Vitamin B6Vitamin B6 +400%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin B1Vitamin B1 +176.5%
Contains more Vitamin B2Vitamin B2 +14.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +575%
Contains more CholineCholine +1171.3%
~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% 15% 53% 24% 2%
Protein: 5.3 g
Fats: 15.1 g
Carbs: 53.4 g
Water: 24.4 g
Other: 1.8 g
Contains more CarbsCarbs +19.6%
Contains more WaterWater +26.7%
Contains more OtherOther +46.7%
Contains more ProteinProtein +143.1%
Contains more FatsFats +3873.7%

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
38% 42% 19%
Saturated fat: Sat. Fat 5.43 g
Monounsaturated fat: Mono. Fat 6.039 g
Polyunsaturated fat: Poly. Fat 2.761 g
Contains less Sat. FatSaturated fat -98.4%
Contains more Mono. FatMonounsaturated fat +11294.3%
Contains more Poly. FatPolyunsaturated fat +4353.2%

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 cake
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in Sugar ok
Lower in price ok
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Prunes Chocolate cake DV% diff.
Vitamin K 59.5µg 50%
Saturated fat 0.088g 5.43g 24%
Fats 0.38g 15.1g 23%
Choline 10.1mg 128.4mg 22%
Fiber 7.1g 1.6g 22%
Selenium 0.3µg 11.9µg 21%
Cholesterol 0mg 58mg 19%
Polyunsaturated fat 0.062g 2.761g 18%
Potassium 732mg 140mg 17%
Fructose 12.45g 16%
Monounsaturated fat 0.053g 6.039g 15%
Sodium 2mg 315mg 14%
Vitamin B6 0.205mg 0.041mg 13%
Iron 0.93mg 1.61mg 9%
Copper 0.281mg 0.207mg 8%
Vitamin B1 0.051mg 0.141mg 8%
Vitamin B12 0µg 0.16µg 7%
Calories 240kcal 371kcal 7%
Folate 4µg 27µg 6%
Protein 2.18g 5.3g 6%
Phosphorus 69mg 106mg 5%
Vitamin B3 1.882mg 1.137mg 5%
Vitamin A 39µg 4%
Carbs 63.88g 53.4g 3%
Vitamin E 0.43mg 3%
Calcium 43mg 60mg 2%
Magnesium 41mg 32mg 2%
Zinc 0.44mg 0.69mg 2%
Starch 5.11g 2%
Vitamin B5 0.422mg 0.304mg 2%
Vitamin B2 0.186mg 0.213mg 2%
Manganese 0.299mg 0.28mg 1%
Vitamin C 0.6mg 0.2mg 0%
Net carbs 56.78g 51.8g N/A
Sugar 38.13g N/A
Tryptophan 0.025mg 0.068mg 0%
Threonine 0.049mg 0.202mg 0%
Isoleucine 0.041mg 0.24mg 0%
Leucine 0.066mg 0.407mg 0%
Lysine 0.05mg 0.268mg 0%
Methionine 0.016mg 0.116mg 0%
Phenylalanine 0.052mg 0.265mg 0%
Valine 0.056mg 0.283mg 0%
Histidine 0.027mg 0.12mg 0%
Omega-3 - DHA 0g 0.005g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Prunes Chocolate cake
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

People also compare

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
26%
Prunes
19%
Chocolate cake
Minerals Daily Need Coverage Score
32%
Prunes
39%
Chocolate cake

Comparison summary

Which food is lower in Cholesterol?
Prunes
Prunes is lower in Cholesterol (difference - 58mg)
Which food contains less Sodium?
Prunes
Prunes contains less Sodium (difference - 313mg)
Which food is lower in Saturated fat?
Prunes
Prunes is lower in Saturated fat (difference - 5.342g)
Which food is lower in glycemic index?
Prunes
Prunes is lower in glycemic index (difference - 12)
Which food is lower in Sugar?
Chocolate cake
Chocolate cake is lower in Sugar (difference - 38.13g)
Which food is cheaper?
Chocolate cake
Chocolate cake is cheaper (difference - $2)
Which food is richer in minerals?
?
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.
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. Prunes - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168162/nutrients
  2. Chocolate cake - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172697/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.