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Plum vs. Chokecherries — In-Depth Nutrition Comparison

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How are Plum and Chokecherries different?

  • Plum has more Vitamin C, however, Chokecherries are richer in Fiber, Vitamin K, Vitamin B6, and Manganese.
  • Chokecherries covers your daily need of Fiber 62% more than Plum.
  • Plum has 14 times more Vitamin C than Chokecherries. Plum has 9.5mg of Vitamin C, while Chokecherries have 0.7mg.

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

Infographic

Plum vs Chokecherries infographic
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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.
Contains less Sodium -100%
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 +∞%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 7% 5% 7% 14% 0% 3% 19% 7% 0%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 15% 15% 20% 28% 1% 6% 23% 26% 10%
Contains less Sodium -100%
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 +∞%

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
2
:
Contains more Vitamin A +702.3%
Contains more Vitamin C +1257.1%
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%
Equal in Vitamin B1 - 0.029
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%
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%
Contains more Vitamin A +702.3%
Contains more Vitamin C +1257.1%
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%
Equal in Vitamin B1 - 0.029

Macronutrient Comparison

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

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Contains more Sucrose +∞%
Contains more Maltose +∞%
Contains more Galactose +∞%
Contains more Starch +∞%
Contains more Glucose +74.6%
Contains more Fructose +75.2%
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
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
Contains more Sucrose +∞%
Contains more Maltose +∞%
Contains more Galactose +∞%
Contains more Starch +∞%
Contains more Glucose +74.6%
Contains more Fructose +75.2%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Plum Chokecherries
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 Plum Chokecherries Opinion
Net carbs 10.02g 16.88g Chokecherries
Protein 0.7g 2.89g Chokecherries
Fats 0.28g 0.98g Chokecherries
Carbs 11.42g 33.88g Chokecherries
Calories 46kcal 156kcal Chokecherries
Starch 0g 0.87g Chokecherries
Fructose 3.07g 5.38g Chokecherries
Sugar 9.92g 14.22g Plum
Fiber 1.4g 17g Chokecherries
Calcium 6mg 40mg Chokecherries
Iron 0.17mg 0.4mg Chokecherries
Magnesium 7mg 21mg Chokecherries
Phosphorus 16mg 45mg Chokecherries
Potassium 157mg 309mg Chokecherries
Sodium 0mg 2mg Plum
Zinc 0.1mg 0.19mg Chokecherries
Copper 0.057mg 0.068mg Chokecherries
Manganese 0.052mg 0.192mg Chokecherries
Selenium 0µg 1.7µg Chokecherries
Vitamin A 345IU 43IU Plum
Vitamin A RAE 17µg 2µg Plum
Vitamin E 0.26mg 0.75mg Chokecherries
Vitamin C 9.5mg 0.7mg Plum
Vitamin B1 0.028mg 0.029mg Chokecherries
Vitamin B2 0.026mg 0.058mg Chokecherries
Vitamin B3 0.417mg 0.672mg Chokecherries
Vitamin B5 0.135mg 0.33mg Chokecherries
Vitamin B6 0.029mg 0.193mg Chokecherries
Folate 5µg 10µg Chokecherries
Vitamin K 6.4µg 29.3µg 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
Plum Chokecherries
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
17%
Chokecherries
Minerals Daily Need Coverage Score
6%
Plum
15%
Chokecherries

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. Plum - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169949/nutrients
  2. Chokecherries - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168058/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.