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  6. Plum vs. Chocolate

Plum vs. Chocolate — In-Depth Nutrition Comparison

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Differences between plums and chocolate

  • 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 Plums, raw and Chocolate, dark, 45- 59% cacao solids.

Infographic

Plum vs Chocolate 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.
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%
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%
Contains less SodiumSodium -100%
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 +∞%

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.
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%
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%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +750%
Contains more Vitamin B1Vitamin B1 +12%
Contains more FolateFolate +∞%
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%
~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient Plum Chocolate DV% diff.
Copper 0.057mg 1.028mg 108%
Iron 0.17mg 8.02mg 98%
Saturated fat 0.017g 18.519g 84%
Manganese 0.052mg 1.419mg 59%
Fats 0.28g 31.28g 48%
Magnesium 7mg 146mg 33%
Phosphorus 16mg 206mg 27%
Calories 46kcal 546kcal 25%
Monounsaturated fat 0.134g 9.54g 24%
Fiber 1.4g 7g 22%
Carbs 11.42g 61.17g 17%
Zinc 0.1mg 2.01mg 17%
Potassium 157mg 559mg 12%
Vitamin C 9.5mg 11%
Caffeine 0mg 43mg 11%
Vitamin B12 0µg 0.23µg 10%
Protein 0.7g 4.88g 8%
Polyunsaturated fat 0.044g 1.092g 7%
Calcium 6mg 56mg 5%
Selenium 0µg 3µg 5%
Fructose 3.07g 0g 4%
Cholesterol 0mg 8mg 3%
Vitamin B5 0.135mg 0.297mg 3%
Vitamin A 17µg 2µg 2%
Vitamin E 0.26mg 0.54mg 2%
Vitamin B2 0.026mg 0.05mg 2%
Vitamin B3 0.417mg 0.725mg 2%
Sodium 0mg 24mg 1%
Vitamin B6 0.029mg 0.042mg 1%
Vitamin K 6.4µg 8.1µg 1%
Folate 5µg 1%
Protein per 100 calories 1.5g 0.89g N/A
Calories per 10 g protein 657kcal 1119kcal N/A
Weight per 100 calories 217g 18g N/A
Unsaturated / Saturated Fat ratio 10 0.57 N/A
Net carbs 10.02g 54.17g N/A
Sugar 9.92g 47.9g N/A
Vitamin B1 0.028mg 0.025mg 0%
Trans fat 0g 0.112g 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 0g 0.001g 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
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
5% 31% 61% 2%
Protein: 4.88 g
Fats: 31.28 g
Carbs: 61.17 g
Water: 0.97 g
Other: 1.7 g
Contains more WaterWater +8892.8%
Contains more ProteinProtein +597.1%
Contains more FatsFats +11071.4%
Contains more CarbsCarbs +435.6%
Contains more OtherOther +359.5%

Fat Type Comparison

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

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
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
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
Contains more GlucoseGlucose +∞%
Contains more FructoseFructose +∞%
Contains more MaltoseMaltose +∞%
Contains more GalactoseGalactose +∞%
Contains more SucroseSucrose +2845.9%
Contains more LactoseLactose +∞%
~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. Plum - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169949/nutrients
  2. Chocolate - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170271/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.