Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Sweets
  4. Chocolate
  5. Compare
  6. Chocolate vs. Prunes

Chocolate vs. Prunes — In-Depth Nutrition Comparison

Compare

Summary of differences between chocolate and prunes

  • Chocolate has more iron, copper, manganese, magnesium, phosphorus, and zinc, while prunes have more vitamin K, vitamin A, and vitamin B6.
  • Chocolate covers your daily need for saturated fat, 92% more than prunes.
  • Chocolate contains 9 times more iron than prunes. While chocolate contains 8.02mg of iron, prunes contain only 0.93mg.
  • The amount of saturated fat in prunes is lower.

These are the specific foods used in this comparison Chocolate, dark, 45- 59% cacao solids and Plums, dried (prunes), uncooked.

Infographic

Chocolate vs Prunes 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%
Prunes
Prunes
2
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%
Contains more MagnesiumMagnesium +256.1%
Contains more CalciumCalcium +30.2%
Contains more IronIron +762.4%
Contains more CopperCopper +265.8%
Contains more ZincZinc +356.8%
Contains more PhosphorusPhosphorus +198.6%
Contains more ManganeseManganese +374.6%
Contains more SeleniumSelenium +900%
Contains more PotassiumPotassium +30.9%
Contains less SodiumSodium -91.7%

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.
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%
Prunes
Prunes
9
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 2% 0% 13% 8.6% 13% 43% 35% 25% 47% 0% 149% 3%
Contains more Vitamin EVitamin E +25.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin AVitamin A +1850%
Contains more Vitamin B1Vitamin B1 +104%
Contains more Vitamin B2Vitamin B2 +272%
Contains more Vitamin B3Vitamin B3 +159.6%
Contains more Vitamin B5Vitamin B5 +42.1%
Contains more Vitamin B6Vitamin B6 +388.1%
Contains more Vitamin KVitamin K +634.6%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Chocolate Prunes DV% diff.
Iron 8.02mg 0.93mg 89%
Saturated fat 18.519g 0.088g 84%
Copper 1.028mg 0.281mg 83%
Manganese 1.419mg 0.299mg 49%
Fats 31.28g 0.38g 48%
Vitamin K 8.1µg 59.5µg 43%
Magnesium 146mg 41mg 25%
Monounsaturated fat 9.54g 0.053g 24%
Phosphorus 206mg 69mg 20%
Fructose 0g 12.45g 16%
Calories 546kcal 240kcal 15%
Zinc 2.01mg 0.44mg 14%
Vitamin B6 0.042mg 0.205mg 13%
Caffeine 43mg 0mg 11%
Vitamin B2 0.05mg 0.186mg 10%
Vitamin B12 0.23µg 0µg 10%
Vitamin B3 0.725mg 1.882mg 7%
Polyunsaturated fat 1.092g 0.062g 7%
Protein 4.88g 2.18g 5%
Potassium 559mg 732mg 5%
Selenium 3µg 0.3µg 5%
Vitamin A 2µg 39µg 4%
Cholesterol 8mg 0mg 3%
Vitamin B5 0.297mg 0.422mg 3%
Starch 5.11g 2%
Vitamin B1 0.025mg 0.051mg 2%
Choline 10.1mg 2%
Vitamin C 0.6mg 1%
Carbs 61.17g 63.88g 1%
Calcium 56mg 43mg 1%
Sodium 24mg 2mg 1%
Vitamin E 0.54mg 0.43mg 1%
Folate 4µg 1%
Weight per 100 calories 18g 42g N/A
Unsaturated / Saturated Fat ratio 0.57 1.3 N/A
Net carbs 54.17g 56.78g N/A
Sugar 47.9g 38.13g N/A
Fiber 7g 7.1g 0%
Trans fat 0.112g N/A
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%
Omega-3 - EPA 0.001g 0g N/A
Omega-3 - ALA 0.085g N/A
Omega-6 - Eicosadienoic acid 0.001g 0g 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
Prunes
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
Contains more ProteinProtein +123.9%
Contains more FatsFats +8131.6%
Contains more WaterWater +3087.6%
Contains more OtherOther +55.3%
~equal in Carbs ~63.88g

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
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
Contains more Mono. FatMonounsaturated fat +17900%
Contains more Poly. FatPolyunsaturated fat +1661.3%
Contains less Sat. FatSaturated fat -99.5%

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
Prunes
Prunes
4
12% 59% 29%
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
Contains more SucroseSucrose +30733.3%
Contains more LactoseLactose +∞%
Contains more StarchStarch +∞%
Contains more GlucoseGlucose +∞%
Contains more FructoseFructose +∞%
Contains more MaltoseMaltose +∞%
~equal in Galactose ~0g

People also compare

Chocolate
Chocolate vs Sugar substitute
Sugar substitute
Chocolate
Chocolate vs Butter
Butter
Chocolate
Chocolate vs Milk
Milk
Prunes
Prunes vs Plum
Plum
Prunes
Prunes vs Dried fruit
Dried fruit
Prunes
Prunes vs Quince
Quince

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. Prunes - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168162/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.