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  6. Chokecherries vs. Plum

Chokecherries vs. Plum — In-Depth Nutrition Comparison

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How are Chokecherries and Plum different?

  • Chokecherries have more Fiber, Vitamin K, Vitamin B6, and Manganese, however, Plum is richer in Vitamin C.
  • Chokecherries covers your daily need of Fiber 62% more than Plum.
  • Chokecherries have 7 times more Calcium than Plum. Chokecherries have 40mg of Calcium, while Plum has 6mg.

Chokecherries, raw, pitted (Shoshone Bannock) and Plums, raw types were used in this article.

Infographic

Chokecherries 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.
Chokecherries
Chokecherries
9
:
1
Plum
Plum
Contains more Calcium +566.7%
Contains more Iron +135.3%
Contains more Magnesium +200%
Contains more Phosphorus +181.3%
Contains more Potassium +96.8%
Contains more Zinc +90%
Contains more Copper +19.3%
Contains more Manganese +269.2%
Contains more Selenium +∞%
Contains less Sodium -100%
Chokecherries
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 15% 15% 20% 28% 1% 6% 23% 26% 10%
Plum
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 7% 5% 7% 14% 0% 3% 19% 7% 0%
Contains more Calcium +566.7%
Contains more Iron +135.3%
Contains more Magnesium +200%
Contains more Phosphorus +181.3%
Contains more Potassium +96.8%
Contains more Zinc +90%
Contains more Copper +19.3%
Contains more Manganese +269.2%
Contains more Selenium +∞%
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Chokecherries
Chokecherries
8
:
2
Plum
Plum
Contains more Vitamin E +188.5%
Contains more Vitamin B2 +123.1%
Contains more Vitamin B3 +61.2%
Contains more Vitamin B5 +144.4%
Contains more Vitamin B6 +565.5%
Contains more Folate +100%
Contains more Vitamin K +357.8%
Contains more Vitamin A +702.3%
Contains more Vitamin C +1257.1%
Equal in Vitamin B1 - 0.028
Chokecherries
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 3% 15% 0% 3% 8% 14% 13% 20% 45% 8% 0% 74%
Plum
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 21% 6% 0% 32% 7% 6% 8% 9% 7% 4% 0% 16%
Contains more Vitamin E +188.5%
Contains more Vitamin B2 +123.1%
Contains more Vitamin B3 +61.2%
Contains more Vitamin B5 +144.4%
Contains more Vitamin B6 +565.5%
Contains more Folate +100%
Contains more Vitamin K +357.8%
Contains more Vitamin A +702.3%
Contains more Vitamin C +1257.1%
Equal in Vitamin B1 - 0.028

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Chokecherries
Chokecherries
4
:
1
Plum
Plum
Contains more Protein +312.9%
Contains more Fats +250%
Contains more Carbs +196.7%
Contains more Other +102.7%
Contains more Water +41.8%
Chokecherries
3% 34% 62%
Protein: 2.89 g
Fats: 0.98 g
Carbs: 33.88 g
Water: 61.5 g
Other: 0.75 g
Plum
11% 87%
Protein: 0.7 g
Fats: 0.28 g
Carbs: 11.42 g
Water: 87.23 g
Other: 0.37 g
Contains more Protein +312.9%
Contains more Fats +250%
Contains more Carbs +196.7%
Contains more Other +102.7%
Contains more Water +41.8%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Chokecherries
Chokecherries
3
:
3
Plum
Plum
Contains more Starch +∞%
Contains more Glucose +74.6%
Contains more Fructose +75.2%
Contains more Sucrose +∞%
Contains more Maltose +∞%
Contains more Galactose +∞%
Chokecherries
6% 59% 36%
Starch: 0.87 g
Sucrose: 0 g
Glucose: 8.85 g
Fructose: 5.38 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Plum
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 Starch +∞%
Contains more Glucose +74.6%
Contains more Fructose +75.2%
Contains more Sucrose +∞%
Contains more Maltose +∞%
Contains more Galactose +∞%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Chokecherries Plum
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok

All nutrients comparison - raw data values

Nutrient Chokecherries Plum Opinion
Net carbs 16.88g 10.02g Chokecherries
Protein 2.89g 0.7g Chokecherries
Fats 0.98g 0.28g Chokecherries
Carbs 33.88g 11.42g Chokecherries
Calories 156kcal 46kcal Chokecherries
Starch 0.87g 0g Chokecherries
Fructose 5.38g 3.07g Chokecherries
Sugar 14.22g 9.92g Plum
Fiber 17g 1.4g Chokecherries
Calcium 40mg 6mg Chokecherries
Iron 0.4mg 0.17mg Chokecherries
Magnesium 21mg 7mg Chokecherries
Phosphorus 45mg 16mg Chokecherries
Potassium 309mg 157mg Chokecherries
Sodium 2mg 0mg Plum
Zinc 0.19mg 0.1mg Chokecherries
Copper 0.068mg 0.057mg Chokecherries
Manganese 0.192mg 0.052mg Chokecherries
Selenium 1.7µg 0µg Chokecherries
Vitamin A 43IU 345IU Plum
Vitamin A RAE 2µg 17µg Plum
Vitamin E 0.75mg 0.26mg Chokecherries
Vitamin C 0.7mg 9.5mg Plum
Vitamin B1 0.029mg 0.028mg Chokecherries
Vitamin B2 0.058mg 0.026mg Chokecherries
Vitamin B3 0.672mg 0.417mg Chokecherries
Vitamin B5 0.33mg 0.135mg Chokecherries
Vitamin B6 0.193mg 0.029mg Chokecherries
Folate 10µg 5µg Chokecherries
Vitamin K 29.3µg 6.4µg Chokecherries
Tryptophan 0.009mg Plum
Threonine 0.01mg Plum
Isoleucine 0.014mg Plum
Leucine 0.015mg Plum
Lysine 0.016mg Plum
Methionine 0.008mg Plum
Phenylalanine 0.014mg Plum
Valine 0.016mg Plum
Histidine 0.009mg Plum
Saturated Fat 0.017g Chokecherries
Monounsaturated Fat 0.134g Plum
Polyunsaturated fat 0.044g Plum

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chokecherries Plum
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
17%
Chokecherries
9%
Plum
Minerals Daily Need Coverage Score
15%
Chokecherries
6%
Plum

Comparison summary

Which food is lower in Sugar?
Plum
Plum is lower in Sugar (difference - 4.3g)
Which food contains less Sodium?
Plum
Plum contains less Sodium (difference - 2mg)
Which food is lower in Cholesterol?
Chokecherries
Chokecherries is lower in Cholesterol (difference - 0mg)
Which food is lower in Saturated Fat?
Chokecherries
Chokecherries is lower in Saturated Fat (difference - 0.017g)
Which food is lower in glycemic index?
Chokecherries
Chokecherries is lower in glycemic index (difference - 53)
Which food is cheaper?
Chokecherries
Chokecherries is cheaper (difference - $0.5)
Which food is richer in minerals?
Chokecherries
Chokecherries is relatively richer in minerals
Which food is richer in vitamins?
Chokecherries
Chokecherries is relatively richer in vitamins

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. Chokecherries - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168058/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.