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Prunes vs. Chocolate — In-Depth Nutrition Comparison

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Summary of differences between prunes and chocolate

  • Prunes have more vitamin K, vitamin A, and vitamin B6, while chocolate has more iron, copper, manganese, magnesium, phosphorus, and zinc.
  • Chocolate covers your daily need for saturated fat, 92% more than prunes.
  • Prunes contain 16 times more vitamin A than chocolate. While prunes contain 781 IU of vitamin A, chocolate contains only 50 IU.
  • The amount of saturated fat in prunes is lower.

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

Infographic

Prunes 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.
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%
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 more PotassiumPotassium +30.9%
Contains less SodiumSodium -91.7%
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%

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
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%
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 +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%
Contains more FolateFolate +∞%
Contains more Vitamin EVitamin E +25.6%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient Prunes Chocolate DV% diff.
Iron 0.93mg 8.02mg 89%
Saturated fat 0.088g 18.519g 84%
Copper 0.281mg 1.028mg 83%
Manganese 0.299mg 1.419mg 49%
Fats 0.38g 31.28g 48%
Vitamin K 59.5µg 8.1µg 43%
Magnesium 41mg 146mg 25%
Monounsaturated fat 0.053g 9.54g 24%
Phosphorus 69mg 206mg 20%
Fructose 12.45g 0g 16%
Calories 240kcal 546kcal 15%
Zinc 0.44mg 2.01mg 14%
Vitamin B6 0.205mg 0.042mg 13%
Caffeine 0mg 43mg 11%
Vitamin B2 0.186mg 0.05mg 10%
Vitamin B12 0µg 0.23µg 10%
Vitamin B3 1.882mg 0.725mg 7%
Polyunsaturated fat 0.062g 1.092g 7%
Protein 2.18g 4.88g 5%
Potassium 732mg 559mg 5%
Selenium 0.3µg 3µg 5%
Vitamin A 39µg 2µg 4%
Cholesterol 0mg 8mg 3%
Vitamin B5 0.422mg 0.297mg 3%
Starch 5.11g 2%
Vitamin B1 0.051mg 0.025mg 2%
Choline 10.1mg 2%
Vitamin C 0.6mg 1%
Carbs 63.88g 61.17g 1%
Calcium 43mg 56mg 1%
Sodium 2mg 24mg 1%
Vitamin E 0.43mg 0.54mg 1%
Folate 4µg 1%
Weight per 100 calories 42g 18g N/A
Unsaturated / Saturated Fat ratio 1.3 0.57 N/A
Net carbs 56.78g 54.17g N/A
Sugar 38.13g 47.9g N/A
Fiber 7.1g 7g 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 0g 0.001g N/A
Omega-3 - ALA 0.085g N/A
Omega-6 - Eicosadienoic acid 0g 0.001g N/A
Omega-6 - Linoleic acid 0.947g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
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 +3087.6%
Contains more OtherOther +55.3%
Contains more ProteinProtein +123.9%
Contains more FatsFats +8131.6%
~equal in Carbs ~61.17g

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

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
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
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 StarchStarch +∞%
Contains more GlucoseGlucose +∞%
Contains more FructoseFructose +∞%
Contains more MaltoseMaltose +∞%
Contains more SucroseSucrose +30733.3%
Contains more LactoseLactose +∞%
~equal in Galactose ~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. Prunes - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168162/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.