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Prunes vs. Chocolate milk — In-Depth Nutrition Comparison

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Summary of differences between prunes and chocolate milk

  • Prunes have more vitamin K, fiber, copper, potassium, vitamin A, vitamin B6, vitamin B3, and manganese, while chocolate milk has more vitamin B12.
  • Prunes cover your daily need for vitamin K, 49% more than chocolate milk.
  • Prunes contain 15 times more vitamin B3 than chocolate milk. While prunes contain 1.882mg of vitamin B3, chocolate milk contains only 0.125mg.
  • The amount of saturated fat in prunes is lower.
  • Prunes have a lower glycemic index. The glycemic index of prunes is 29, while the glycemic index of chocolate milk is 45.

These are the specific foods used in this comparison Plums, dried (prunes), uncooked and Milk, chocolate, fluid, commercial, whole, with added vitamin A and vitamin D.

Infographic

Prunes vs Chocolate milk infographic
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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
6
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 9.3% 34% 15% 9% 22% 11% 43% 7.8% 10% 10%
Contains more MagnesiumMagnesium +215.4%
Contains more PotassiumPotassium +338.3%
Contains more IronIron +287.5%
Contains more CopperCopper +332.3%
Contains less SodiumSodium -96.7%
Contains more ManganeseManganese +288.3%
Contains more CalciumCalcium +160.5%
Contains more PhosphorusPhosphorus +46.4%
Contains more SeleniumSelenium +533.3%
~equal in Zinc ~0.41mg

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
8
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 3% 9% 1.4% 20% 9.3% 37% 2.3% 18% 9.2% 41% 0.75% 3.8% 9.3%
Contains more Vitamin AVitamin A +44.4%
Contains more Vitamin EVitamin E +514.3%
Contains more Vitamin B1Vitamin B1 +37.8%
Contains more Vitamin B2Vitamin B2 +14.8%
Contains more Vitamin B3Vitamin B3 +1405.6%
Contains more Vitamin B5Vitamin B5 +43.1%
Contains more Vitamin B6Vitamin B6 +412.5%
Contains more Vitamin KVitamin K +19733.3%
Contains more Vitamin CVitamin C +50%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +25%
Contains more CholineCholine +68.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
3% 3% 10% 82%
Protein: 3.17 g
Fats: 3.39 g
Carbs: 10.34 g
Water: 82.3 g
Other: 0.8 g
Contains more CarbsCarbs +517.8%
Contains more OtherOther +230%
Contains more ProteinProtein +45.4%
Contains more FatsFats +792.1%
Contains more WaterWater +166.2%

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
65% 31% 4%
Saturated fat: Sat. Fat 2.104 g
Monounsaturated fat: Mono. Fat 0.99 g
Polyunsaturated fat: Poly. Fat 0.124 g
Contains less Sat. FatSaturated fat -95.8%
Contains more Mono. FatMonounsaturated fat +1767.9%
Contains more Poly. FatPolyunsaturated fat +100%

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 milk
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 milk DV% diff.
Vitamin K 59.5µg 0.3µg 49%
Fiber 7.1g 0.8g 25%
Copper 0.281mg 0.065mg 24%
Carbs 63.88g 10.34g 18%
Potassium 732mg 167mg 17%
Fructose 12.45g 16%
Vitamin B12 0µg 0.33µg 14%
Vitamin B6 0.205mg 0.04mg 13%
Vitamin B3 1.882mg 0.125mg 11%
Manganese 0.299mg 0.077mg 10%
Saturated fat 0.088g 2.104g 9%
Iron 0.93mg 0.24mg 9%
Calories 240kcal 83kcal 8%
Vitamin D 0µg 1.3µg 7%
Calcium 43mg 112mg 7%
Magnesium 41mg 13mg 7%
Vitamin D 0IU 51IU 6%
Phosphorus 69mg 101mg 5%
Fats 0.38g 3.39g 5%
Cholesterol 0mg 12mg 4%
Vitamin B5 0.422mg 0.295mg 3%
Selenium 0.3µg 1.9µg 3%
Sodium 2mg 60mg 3%
Vitamin E 0.43mg 0.07mg 2%
Protein 2.18g 3.17g 2%
Starch 5.11g 2%
Monounsaturated fat 0.053g 0.99g 2%
Vitamin B2 0.186mg 0.162mg 2%
Vitamin A 39µg 27µg 1%
Choline 10.1mg 17mg 1%
Vitamin B1 0.051mg 0.037mg 1%
Vitamin C 0.6mg 0.9mg 0%
Net carbs 56.78g 9.54g N/A
Sugar 38.13g 9.54g N/A
Zinc 0.44mg 0.41mg 0%
Folate 4µg 5µg 0%
Polyunsaturated fat 0.062g 0.124g 0%
Tryptophan 0.025mg 0.041mg 0%
Threonine 0.049mg 0.135mg 0%
Isoleucine 0.041mg 0.164mg 0%
Leucine 0.066mg 0.3mg 0%
Lysine 0.05mg 0.265mg 0%
Methionine 0.016mg 0.083mg 0%
Phenylalanine 0.052mg 0.164mg 0%
Valine 0.056mg 0.208mg 0%
Histidine 0.027mg 0.096mg 0%
Caffeine 0mg 1mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Prunes Chocolate milk
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
26%
Prunes
13%
Chocolate milk
Minerals Daily Need Coverage Score
32%
Prunes
17%
Chocolate milk

Comparison summary

Which food is lower in Cholesterol?
Prunes
Prunes is lower in Cholesterol (difference - 12mg)
Which food contains less Sodium?
Prunes
Prunes contains less Sodium (difference - 58mg)
Which food is lower in Saturated fat?
Prunes
Prunes is lower in Saturated fat (difference - 2.016g)
Which food is lower in glycemic index?
Prunes
Prunes is lower in glycemic index (difference - 16)
Which food is lower in Sugar?
Chocolate milk
Chocolate milk is lower in Sugar (difference - 28.59g)
Which food is cheaper?
Chocolate milk
Chocolate milk is cheaper (difference - $0.4)
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 milk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170879/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.