Prunes vs. Chokecherries — In-Depth Nutrition Comparison
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Significant differences between prunes and chokecherries
- Prunes have more vitamin K, copper, vitamin A, potassium, vitamin B2, vitamin B3, and iron; however, chokecherries are richer in fiber.
- Chokecherries cover your daily fiber needs 40% more than prunes.
- Chokecherries have 18 times less vitamin A than prunes. Prunes have 781IU of vitamin A, while chokecherries have 43IU.
Specific food types used in this comparison are Plums, dried (prunes), uncooked and Chokecherries, raw, pitted (Shoshone Bannock).
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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.
| Contains more MagnesiumMagnesium | +95.2% |
| Contains more PotassiumPotassium | +136.9% |
| Contains more IronIron | +132.5% |
| Contains more CopperCopper | +313.2% |
| Contains more ZincZinc | +131.6% |
| Contains more PhosphorusPhosphorus | +53.3% |
| Contains more ManganeseManganese | +55.7% |
| Contains more SeleniumSelenium | +466.7% |
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.
| Contains more Vitamin AVitamin A | +1850% |
| Contains more Vitamin B1Vitamin B1 | +75.9% |
| Contains more Vitamin B2Vitamin B2 | +220.7% |
| Contains more Vitamin B3Vitamin B3 | +180.1% |
| Contains more Vitamin B5Vitamin B5 | +27.9% |
| Contains more Vitamin KVitamin K | +103.1% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin CVitamin C | +16.7% |
| Contains more Vitamin EVitamin E | +74.4% |
| Contains more FolateFolate | +150% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
2.18 g
Fats:
0.38 g
Carbs:
63.88 g
Water:
30.92 g
Other:
2.64 g
Protein:
2.89 g
Fats:
0.98 g
Carbs:
33.88 g
Water:
61.5 g
Other:
0.75 g
| Contains more CarbsCarbs | +88.5% |
| Contains more OtherOther | +252% |
| Contains more ProteinProtein | +32.6% |
| Contains more FatsFats | +157.9% |
| Contains more WaterWater | +98.9% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
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
Starch:
0.87 g
Sucrose:
0 g
Glucose:
8.85 g
Fructose:
5.38 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
| Contains more StarchStarch | +487.4% |
| Contains more SucroseSucrose | +∞% |
| Contains more GlucoseGlucose | +187.7% |
| Contains more FructoseFructose | +131.4% |
| Contains more MaltoseMaltose | +∞% |
~equal in
Lactose
~0g
~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.
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Cholesterol |
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| Lower in Sugar |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Lower in Sodium | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Fiber | 7.1g | 17g | 40% |
| Vitamin K | 59.5µg | 29.3µg | 25% |
| Copper | 0.281mg | 0.068mg | 24% |
| Potassium | 732mg | 309mg | 12% |
| Vitamin B2 | 0.186mg | 0.058mg | 10% |
| Carbs | 63.88g | 33.88g | 10% |
| Fructose | 12.45g | 5.38g | 9% |
| Vitamin B3 | 1.882mg | 0.672mg | 8% |
| Iron | 0.93mg | 0.4mg | 7% |
| Magnesium | 41mg | 21mg | 5% |
| Manganese | 0.299mg | 0.192mg | 5% |
| Vitamin A | 39µg | 2µg | 4% |
| Calories | 240kcal | 156kcal | 4% |
| Selenium | 0.3µg | 1.7µg | 3% |
| Phosphorus | 69mg | 45mg | 3% |
| Zinc | 0.44mg | 0.19mg | 2% |
| Choline | 10.1mg | 2% | |
| Starch | 5.11g | 0.87g | 2% |
| Vitamin B5 | 0.422mg | 0.33mg | 2% |
| Folate | 4µg | 10µg | 2% |
| Vitamin B1 | 0.051mg | 0.029mg | 2% |
| Vitamin E | 0.43mg | 0.75mg | 2% |
| Protein | 2.18g | 2.89g | 1% |
| Vitamin B6 | 0.205mg | 0.193mg | 1% |
| Fats | 0.38g | 0.98g | 1% |
| Vitamin C | 0.6mg | 0.7mg | 0% |
| Net carbs | 56.78g | 16.88g | N/A |
| Calcium | 43mg | 40mg | 0% |
| Sugar | 38.13g | 14.22g | N/A |
| Sodium | 2mg | 2mg | 0% |
| Saturated fat | 0.088g | 0% | |
| Monounsaturated fat | 0.053g | 0% | |
| Polyunsaturated fat | 0.062g | 0% | |
| Tryptophan | 0.025mg | 0% | |
| Threonine | 0.049mg | 0% | |
| Isoleucine | 0.041mg | 0% | |
| Leucine | 0.066mg | 0% | |
| Lysine | 0.05mg | 0% | |
| Methionine | 0.016mg | 0% | |
| Phenylalanine | 0.052mg | 0% | |
| Valine | 0.056mg | 0% | |
| Histidine | 0.027mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
15%
Minerals Daily Need Coverage Score
32%
15%
Comparison summary
Which food is richer in minerals?
Prunes is relatively richer in minerals
Which food is richer in vitamins?
Prunes is relatively richer in vitamins
Which food is lower in Cholesterol?
Chokecherries is lower in Cholesterol (difference - 0mg)
Which food is lower in Sugar?
Chokecherries is lower in Sugar (difference - 23.91g)
Which food is lower in Saturated fat?
Chokecherries is lower in Saturated fat (difference - 0.088g)
Which food is lower in glycemic index?
Chokecherries is lower in glycemic index (difference - 29)
Which food is cheaper?
Chokecherries is cheaper (difference - $2)
Which food contains less Sodium?
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The foods are relatively equal in Sodium (2 mg)