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  6. Chocolate vs. Plum

Chocolate vs. Plum — In-Depth Nutrition Comparison

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Differences between chocolate and plums

  • Plums contain less copper, iron, manganese, magnesium, phosphorus, fiber, zinc, potassium, and vitamin B12 than chocolate.
  • Chocolate's daily need coverage for copper is 108% higher.
  • The amount of saturated fat in plums is lower.
  • Chocolate has a lower glycemic index. The glycemic index of chocolate is 23, while the glycemic index of plums is 53.

The food types used in this comparison are Chocolate, dark, 45- 59% cacao solids and Plums, raw.

Infographic

Chocolate vs Plum 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.
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%
Plum
Plum
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 5% 1.8% 14% 6.4% 19% 2.7% 6.9% 0% 6.8% 0%
Contains more MagnesiumMagnesium +1985.7%
Contains more CalciumCalcium +833.3%
Contains more PotassiumPotassium +256.1%
Contains more IronIron +4617.6%
Contains more CopperCopper +1703.5%
Contains more ZincZinc +1910%
Contains more PhosphorusPhosphorus +1187.5%
Contains more ManganeseManganese +2628.8%
Contains more SeleniumSelenium +∞%
Contains less SodiumSodium -100%

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.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0.67% 11% 6.3% 12% 14% 18% 9.7% 29% 20% 0%
Plum
Plum
4
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 32% 0% 5.7% 5.2% 7% 6% 7.8% 8.1% 6.7% 0% 16% 3.8%
Contains more Vitamin EVitamin E +107.7%
Contains more Vitamin B2Vitamin B2 +92.3%
Contains more Vitamin B3Vitamin B3 +73.9%
Contains more Vitamin B5Vitamin B5 +120%
Contains more Vitamin B6Vitamin B6 +44.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +26.6%
Contains more Vitamin AVitamin A +750%
Contains more Vitamin B1Vitamin B1 +12%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Chocolate Plum DV% diff.
Copper 1.028mg 0.057mg 108%
Iron 8.02mg 0.17mg 98%
Saturated fat 18.519g 0.017g 84%
Manganese 1.419mg 0.052mg 59%
Fats 31.28g 0.28g 48%
Magnesium 146mg 7mg 33%
Phosphorus 206mg 16mg 27%
Calories 546kcal 46kcal 25%
Monounsaturated fat 9.54g 0.134g 24%
Fiber 7g 1.4g 22%
Carbs 61.17g 11.42g 17%
Zinc 2.01mg 0.1mg 17%
Potassium 559mg 157mg 12%
Vitamin C 9.5mg 11%
Caffeine 43mg 0mg 11%
Vitamin B12 0.23µg 0µg 10%
Protein 4.88g 0.7g 8%
Polyunsaturated fat 1.092g 0.044g 7%
Calcium 56mg 6mg 5%
Selenium 3µg 0µg 5%
Fructose 0g 3.07g 4%
Cholesterol 8mg 0mg 3%
Vitamin B5 0.297mg 0.135mg 3%
Vitamin A 2µg 17µg 2%
Vitamin E 0.54mg 0.26mg 2%
Vitamin B2 0.05mg 0.026mg 2%
Vitamin B3 0.725mg 0.417mg 2%
Sodium 24mg 0mg 1%
Vitamin B6 0.042mg 0.029mg 1%
Vitamin K 8.1µg 6.4µg 1%
Folate 5µg 1%
Protein per 100 calories 0.89g 1.5g N/A
Calories per 10 g protein 1119kcal 657kcal N/A
Weight per 100 calories 18g 217g N/A
Unsaturated / Saturated Fat ratio 0.57 10 N/A
Net carbs 54.17g 10.02g N/A
Sugar 47.9g 9.92g N/A
Vitamin B1 0.025mg 0.028mg 0%
Trans fat 0.112g 0g N/A
Choline 1.9mg 0%
Tryptophan 0.009mg 0%
Threonine 0.01mg 0%
Isoleucine 0.014mg 0%
Leucine 0.015mg 0%
Lysine 0.016mg 0%
Methionine 0.008mg 0%
Phenylalanine 0.014mg 0%
Valine 0.016mg 0%
Histidine 0.009mg 0%
Omega-3 - EPA 0.001g 0g N/A
Omega-3 - ALA 0.085g N/A
Omega-6 - Eicosadienoic acid 0.001g N/A
Omega-6 - Linoleic acid 0.947g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
5% 31% 61% 2%
Protein: 4.88 g
Fats: 31.28 g
Carbs: 61.17 g
Water: 0.97 g
Other: 1.7 g
Plum
Plum
1
11% 87%
Protein: 0.7 g
Fats: 0.28 g
Carbs: 11.42 g
Water: 87.23 g
Other: 0.37 g
Contains more ProteinProtein +597.1%
Contains more FatsFats +11071.4%
Contains more CarbsCarbs +435.6%
Contains more OtherOther +359.5%
Contains more WaterWater +8892.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
64% 33% 4%
Saturated fat: Sat. Fat 18.519 g
Monounsaturated fat: Mono. Fat 9.54 g
Polyunsaturated fat: Poly. Fat 1.092 g
Plum
Plum
1
9% 69% 23%
Saturated fat: Sat. Fat 0.017 g
Monounsaturated fat: Mono. Fat 0.134 g
Polyunsaturated fat: Poly. Fat 0.044 g
Contains more Mono. FatMonounsaturated fat +7019.4%
Contains more Poly. FatPolyunsaturated fat +2381.8%
Contains less Sat. FatSaturated fat -99.9%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
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
Plum
Plum
4
16% 51% 31%
Starch: 0 g
Sucrose: 1.57 g
Glucose: 5.07 g
Fructose: 3.07 g
Lactose: 0 g
Maltose: 0.08 g
Galactose: 0.14 g
Contains more SucroseSucrose +2845.9%
Contains more LactoseLactose +∞%
Contains more GlucoseGlucose +∞%
Contains more FructoseFructose +∞%
Contains more MaltoseMaltose +∞%
Contains more GalactoseGalactose +∞%
~equal in Starch ~0g

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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. Chocolate - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170271/nutrients
  2. Plum - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169949/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.