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Avocado vs Common plum - In-Depth Nutrition Comparison

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Comparison summary

Which food is cheaper?
Common plum
Common plum is cheaper (difference - $0.3)
Which food is lower in glycemic index?
Common plum
Common plum is lower in glycemic index (difference - 11)
Which food is lower in Saturated Fat?
Common plum
Common plum is lower in Saturated Fat (difference - 2.109g)
Which food contains less Sodium?
Common plum
Common plum contains less Sodium (difference - 7mg)
Which food is richer in vitamins?
Avocado
Avocado is relatively richer in vitamins
Which food is richer in minerals?
Avocado
Avocado is relatively richer in minerals
Which food contains less Sugars?
Avocado
Avocado contains less Sugars (difference - 9.26g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Avocado Common plum
Lower in price ok
Lower in glycemic index ok
Lower in Saturated Fat ok
Lower in Sodium ok
Rich in vitamins ok
Rich in minerals ok
Lower in Sugars ok
Lower in Cholesterol Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Avocado Common plum
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
26
Avocado
10
Common plum
Mineral Summary Score
17
Avocado
5
Common plum

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Iron +223.5%
Contains more Calcium +100%
Contains more Potassium +208.9%
Contains more Magnesium +314.3%
Contains more Copper +233.3%
Contains more Zinc +540%
Contains more Phosphorus +225%
Contains less Sodium -100%
Contains more Iron +223.5%
Contains more Calcium +100%
Contains more Potassium +208.9%
Contains more Magnesium +314.3%
Contains more Copper +233.3%
Contains more Zinc +540%
Contains more Phosphorus +225%
Contains less Sodium -100%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin E +696.2%
Contains more Vitamin B1 +139.3%
Contains more Vitamin B2 +400%
Contains more Vitamin B3 +316.8%
Contains more Vitamin B5 +928.9%
Contains more Vitamin B6 +786.2%
Contains more Vitamin K +228.1%
Contains more Vitamin A +136.3%
Equal in Vitamin C - 9.5
Contains more Vitamin E +696.2%
Contains more Vitamin B1 +139.3%
Contains more Vitamin B2 +400%
Contains more Vitamin B3 +316.8%
Contains more Vitamin B5 +928.9%
Contains more Vitamin B6 +786.2%
Contains more Vitamin K +228.1%
Contains more Vitamin A +136.3%
Equal in Vitamin C - 9.5

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
12%
Avocado
4%
Common plum
Carbohydrates
9%
Avocado
11%
Common plum
Fats
68%
Avocado
1%
Common plum

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All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Avocado Common plum Opinion
Calories 160 46 Avocado
Protein 2 0.7 Avocado
Fats 14.66 0.28 Avocado
Vitamin C 10 9.5 Avocado
Carbs 8.53 11.42 Common plum
Cholesterol 0 0
Vitamin D 0 0
Iron 0.55 0.17 Avocado
Calcium 12 6 Avocado
Potassium 485 157 Avocado
Magnesium 29 7 Avocado
Sugars 0.66 9.92 Common plum
Fiber 6.7 1.4 Avocado
Copper 0.19 0.057 Avocado
Zinc 0.64 0.1 Avocado
Starch 0.11 0 Avocado
Phosphorus 52 16 Avocado
Sodium 7 0 Common plum
Vitamin A 146 345 Common plum
Vitamin E 2.07 0.26 Avocado
Vitamin D 0 0
Vitamin B1 0.067 0.028 Avocado
Vitamin B2 0.13 0.026 Avocado
Vitamin B3 1.738 0.417 Avocado
Vitamin B5 1.389 0.135 Avocado
Vitamin B6 0.257 0.029 Avocado
Vitamin B12 0 0
Vitamin K 21 6.4 Avocado
Folic acid (B9) 0 0
Trans Fat 0 0
Saturated Fat 2.126 0.017 Common plum
Monounsaturated Fat 9.799 0.134 Avocado
Polyunsaturated fat 1.816 0.044 Avocado
Tryptophan 0.025 0.009 Avocado
Threonine 0.073 0.01 Avocado
Isoleucine 0.084 0.014 Avocado
Leucine 0.143 0.015 Avocado
Lysine 0.132 0.016 Avocado
Methionine 0.038 0.008 Avocado
Phenylalanine 0.097 0.014 Avocado
Valine 0.107 0.016 Avocado
Histidine 0.049 0.009 Avocado
The main source of information is USDA Food Composition Database (U.S. Department of Agriculture)
Dietary Guidelines for Americans is used as the primary source for advice in this web resource
Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.