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  6. Prunes vs. Cocoa solids

Prunes vs. Cocoa solids — In-Depth Nutrition Comparison

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What are the main differences between prunes and cocoa solids?

  • Prunes are richer in vitamin K, yet cocoa solids are richer in copper, iron, manganese, fiber, magnesium, phosphorus, zinc, and selenium.
  • Cocoa solids' daily need coverage for copper is 390% higher.
  • Prunes have 24 times more vitamin K than cocoa solids. Prunes have 59.5µg of vitamin K, while cocoa solids have 2.5µg.
  • Prunes contain less saturated fat.

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

Infographic

Prunes vs Cocoa solids 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
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%
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%
Contains less SodiumSodium -90.5%
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%

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
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%
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%
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%
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%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

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

Macronutrient Comparison

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

Fat Type Comparison

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

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