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  6. Plum vs. Fruit salad

Plum vs. Fruit salad — In-Depth Nutrition Comparison

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Important differences between Plum and Fruit salad

  • Fruit salad has less Vitamin C.

The food varieties used in the comparison are Plums, raw and Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, juice pack, solids and liquids.

Infographic

Plum vs Fruit salad 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
5
:
5
Fruit salad
Fruit salad
Contains more Phosphorus +14.3%
Contains more Potassium +35.3%
Contains less Sodium -100%
Contains more Copper +14%
Contains more Calcium +83.3%
Contains more Iron +47.1%
Contains more Magnesium +14.3%
Contains more Zinc +40%
Contains more Manganese +190.4%
Plum
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 7% 5% 7% 14% 0% 3% 19% 7% 0%
Fruit salad
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 10% 6% 6% 11% 1% 4% 17% 20% 0%
Contains more Phosphorus +14.3%
Contains more Potassium +35.3%
Contains less Sodium -100%
Contains more Copper +14%
Contains more Calcium +83.3%
Contains more Iron +47.1%
Contains more Magnesium +14.3%
Contains more Zinc +40%
Contains more Manganese +190.4%

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
9
:
1
Fruit salad
Fruit salad
Contains more Vitamin C +187.9%
Contains more Vitamin B1 +154.5%
Contains more Vitamin B2 +85.7%
Contains more Vitamin B3 +17.1%
Contains more Vitamin B5 +154.7%
Contains more Folate +66.7%
Contains more Vitamin A +73.9%
Equal in Vitamin B6 - 0.027
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%
Fruit salad
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 36% 0% 0% 11% 3% 4% 7% 4% 7% 3% 0% 0%
Contains more Vitamin C +187.9%
Contains more Vitamin B1 +154.5%
Contains more Vitamin B2 +85.7%
Contains more Vitamin B3 +17.1%
Contains more Vitamin B5 +154.7%
Contains more Folate +66.7%
Contains more Vitamin A +73.9%
Equal in Vitamin B6 - 0.027

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Plum
Plum
4
:
1
Fruit salad
Fruit salad
Contains more Protein +37.3%
Contains more Fats +833.3%
Contains more Other +42.3%
Contains more Carbs +14.3%
Equal in Water - 86.15
Plum
11% 87%
Protein: 0.7 g
Fats: 0.28 g
Carbs: 11.42 g
Water: 87.23 g
Other: 0.37 g
Fruit salad
13% 86%
Protein: 0.51 g
Fats: 0.03 g
Carbs: 13.05 g
Water: 86.15 g
Other: 0.26 g
Contains more Protein +37.3%
Contains more Fats +833.3%
Contains more Other +42.3%
Contains more Carbs +14.3%
Equal in Water - 86.15

Fat Type Comparison

Fat type breakdown side-by-side comparison
Plum
Plum
2
:
1
Fruit salad
Fruit salad
Contains more Monounsaturated Fat +2580%
Contains more Polyunsaturated fat +300%
Contains less Saturated Fat -76.5%
Plum
9% 69% 23%
Saturated Fat: 0.017 g
Monounsaturated Fat: 0.134 g
Polyunsaturated fat: 0.044 g
Fruit salad
20% 25% 55%
Saturated Fat: 0.004 g
Monounsaturated Fat: 0.005 g
Polyunsaturated fat: 0.011 g
Contains more Monounsaturated Fat +2580%
Contains more Polyunsaturated fat +300%
Contains less Saturated Fat -76.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Plum Fruit salad Opinion
Net carbs 10.02g 12.05g Fruit salad
Protein 0.7g 0.51g Plum
Fats 0.28g 0.03g Plum
Carbs 11.42g 13.05g Fruit salad
Calories 46kcal 50kcal Fruit salad
Fructose 3.07g Plum
Sugar 9.92g Fruit salad
Fiber 1.4g 1g Plum
Calcium 6mg 11mg Fruit salad
Iron 0.17mg 0.25mg Fruit salad
Magnesium 7mg 8mg Fruit salad
Phosphorus 16mg 14mg Plum
Potassium 157mg 116mg Plum
Sodium 0mg 5mg Plum
Zinc 0.1mg 0.14mg Fruit salad
Copper 0.057mg 0.05mg Plum
Manganese 0.052mg 0.151mg Fruit salad
Vitamin A 345IU 600IU Fruit salad
Vitamin A RAE 17µg 30µg Fruit salad
Vitamin E 0.26mg Plum
Vitamin C 9.5mg 3.3mg Plum
Vitamin B1 0.028mg 0.011mg Plum
Vitamin B2 0.026mg 0.014mg Plum
Vitamin B3 0.417mg 0.356mg Plum
Vitamin B5 0.135mg 0.053mg Plum
Vitamin B6 0.029mg 0.027mg Plum
Folate 5µg 3µg Plum
Vitamin K 6.4µg Plum
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 0.004g Fruit salad
Monounsaturated Fat 0.134g 0.005g Plum
Polyunsaturated fat 0.044g 0.011g Plum

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Plum Fruit salad
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
6%
Fruit salad
Minerals Daily Need Coverage Score
6%
Plum
8%
Fruit salad

Comparison summary

Which food contains less Sodium?
Plum
Plum contains less Sodium (difference - 5mg)
Which food is lower in glycemic index?
Plum
Plum is lower in glycemic index (difference - 1)
Which food is richer in vitamins?
Plum
Plum is relatively richer in vitamins
Which food is lower in Sugar?
Fruit salad
Fruit salad is lower in Sugar (difference - 9.92g)
Which food is lower in Saturated Fat?
Fruit salad
Fruit salad is lower in Saturated Fat (difference - 0.013g)
Which food is cheaper?
Fruit salad
Fruit salad is cheaper (difference - $0.5)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Fruit salad - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174670/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.