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  6. Plum vs. Blackberry

Plum vs. Blackberry — In-Depth Nutrition Comparison

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Differences between Plum and Blackberry

  • Plum contains less Manganese, Fiber, Vitamin C, Copper, Vitamin K, Vitamin E , and Iron than Blackberry.
  • Blackberry's daily need coverage for Manganese is 26% higher.

The food types used in this comparison are Plums, raw and Blackberries, raw.

Infographic

Plum vs Blackberry 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
:
9
Blackberry
Blackberry
Contains less Sodium -100%
Contains more Calcium +383.3%
Contains more Iron +264.7%
Contains more Magnesium +185.7%
Contains more Phosphorus +37.5%
Contains more Zinc +430%
Contains more Copper +189.5%
Contains more Manganese +1142.3%
Contains more Selenium +∞%
Equal in Potassium - 162
Plum
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 7% 5% 7% 14% 0% 3% 19% 7% 0%
Blackberry
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 24% 15% 10% 15% 1% 15% 56% 85% 3%
Contains less Sodium -100%
Contains more Calcium +383.3%
Contains more Iron +264.7%
Contains more Magnesium +185.7%
Contains more Phosphorus +37.5%
Contains more Zinc +430%
Contains more Copper +189.5%
Contains more Manganese +1142.3%
Contains more Selenium +∞%
Equal in Potassium - 162

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
2
:
7
Blackberry
Blackberry
Contains more Vitamin A +61.2%
Contains more Vitamin B1 +40%
Contains more Vitamin E +350%
Contains more Vitamin C +121.1%
Contains more Vitamin B3 +54.9%
Contains more Vitamin B5 +104.4%
Contains more Folate +400%
Contains more Vitamin K +209.4%
Equal in Vitamin B2 - 0.026
Equal in Vitamin B6 - 0.03
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%
Blackberry
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 13% 24% 0% 70% 5% 6% 13% 17% 7% 19% 0% 50%
Contains more Vitamin A +61.2%
Contains more Vitamin B1 +40%
Contains more Vitamin E +350%
Contains more Vitamin C +121.1%
Contains more Vitamin B3 +54.9%
Contains more Vitamin B5 +104.4%
Contains more Folate +400%
Contains more Vitamin K +209.4%
Equal in Vitamin B2 - 0.026
Equal in Vitamin B6 - 0.03

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Plum
Plum
2
:
3
Blackberry
Blackberry
Contains more Carbs +18.8%
Contains more Protein +98.6%
Contains more Fats +75%
Equal in Water - 88.15
Equal in Other - 0.36
Plum
11% 87%
Protein: 0.7 g
Fats: 0.28 g
Carbs: 11.42 g
Water: 87.23 g
Other: 0.37 g
Blackberry
10% 88%
Protein: 1.39 g
Fats: 0.49 g
Carbs: 9.61 g
Water: 88.15 g
Other: 0.36 g
Contains more Carbs +18.8%
Contains more Protein +98.6%
Contains more Fats +75%
Equal in Water - 88.15
Equal in Other - 0.36

Fat Type Comparison

Fat type breakdown side-by-side comparison
Plum
Plum
1
:
2
Blackberry
Blackberry
Contains more Monounsaturated Fat +185.1%
Contains less Saturated Fat -17.6%
Contains more Polyunsaturated fat +536.4%
Plum
9% 69% 23%
Saturated Fat: 0.017 g
Monounsaturated Fat: 0.134 g
Polyunsaturated fat: 0.044 g
Blackberry
4% 14% 82%
Saturated Fat: 0.014 g
Monounsaturated Fat: 0.047 g
Polyunsaturated fat: 0.28 g
Contains more Monounsaturated Fat +185.1%
Contains less Saturated Fat -17.6%
Contains more Polyunsaturated fat +536.4%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Plum
Plum
5
:
0
Blackberry
Blackberry
Contains more Sucrose +2142.9%
Contains more Glucose +119.5%
Contains more Fructose +27.9%
Contains more Maltose +14.3%
Contains more Galactose +366.7%
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
Blackberry
47% 49%
Starch: 0 g
Sucrose: 0.07 g
Glucose: 2.31 g
Fructose: 2.4 g
Lactose: 0 g
Maltose: 0.07 g
Galactose: 0.03 g
Contains more Sucrose +2142.9%
Contains more Glucose +119.5%
Contains more Fructose +27.9%
Contains more Maltose +14.3%
Contains more Galactose +366.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Plum Blackberry Opinion
Net carbs 10.02g 4.31g Plum
Protein 0.7g 1.39g Blackberry
Fats 0.28g 0.49g Blackberry
Carbs 11.42g 9.61g Plum
Calories 46kcal 43kcal Plum
Fructose 3.07g 2.4g Plum
Sugar 9.92g 4.88g Blackberry
Fiber 1.4g 5.3g Blackberry
Calcium 6mg 29mg Blackberry
Iron 0.17mg 0.62mg Blackberry
Magnesium 7mg 20mg Blackberry
Phosphorus 16mg 22mg Blackberry
Potassium 157mg 162mg Blackberry
Sodium 0mg 1mg Plum
Zinc 0.1mg 0.53mg Blackberry
Copper 0.057mg 0.165mg Blackberry
Manganese 0.052mg 0.646mg Blackberry
Selenium 0µg 0.4µg Blackberry
Vitamin A 345IU 214IU Plum
Vitamin A RAE 17µg 11µg Plum
Vitamin E 0.26mg 1.17mg Blackberry
Vitamin C 9.5mg 21mg Blackberry
Vitamin B1 0.028mg 0.02mg Plum
Vitamin B2 0.026mg 0.026mg
Vitamin B3 0.417mg 0.646mg Blackberry
Vitamin B5 0.135mg 0.276mg Blackberry
Vitamin B6 0.029mg 0.03mg Blackberry
Folate 5µg 25µg Blackberry
Vitamin K 6.4µg 19.8µg Blackberry
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 0.014g Blackberry
Monounsaturated Fat 0.134g 0.047g Plum
Polyunsaturated fat 0.044g 0.28g Blackberry

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Plum Blackberry
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
9%
Plum
18%
Blackberry
Minerals Daily Need Coverage Score
6%
Plum
23%
Blackberry

Comparison summary

Which food contains less Sodium?
Plum
Plum contains less Sodium (difference - 1mg)
Which food is lower in Sugar?
Blackberry
Blackberry is lower in Sugar (difference - 5.04g)
Which food is lower in Saturated Fat?
Blackberry
Blackberry is lower in Saturated Fat (difference - 0.003g)
Which food is lower in glycemic index?
Blackberry
Blackberry is lower in glycemic index (difference - 28)
Which food is cheaper?
Blackberry
Blackberry is cheaper (difference - $0.2)
Which food is richer in minerals?
Blackberry
Blackberry is relatively richer in minerals
Which food is richer in vitamins?
Blackberry
Blackberry is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Blackberry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173946/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.