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Common plum vs Kiwifruit - In-Depth Nutrition Comparison

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Comparison summary

Which food is richer in minerals?
Kiwifruit
Kiwifruit is relatively richer in minerals
Which food contains less Sugars?
Kiwifruit
Kiwifruit contains less Sugars (difference - 0.93g)
Which food contains less Sodium?
Common plum
Common plum contains less Sodium (difference - 3mg)
Which food is lower in Saturated Fat?
Common plum
Common plum is lower in Saturated Fat (difference - 0.012g)
Which food is lower in glycemic index?
Common plum
Common plum is lower in glycemic index (difference - 14)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($0.5)
Which food is richer in vitamins?
?
It cannot be definitely stated which food is richer in vitamins. See charts below for detailed information.

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.
Common plum Kiwifruit
Rich in minerals ok
Lower in Sugars ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in Cholesterol Equal
Lower in price Equal
Rich in vitamins Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Common plum Kiwifruit
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
10
Common plum
56
Kiwifruit
Mineral Summary Score
5
Common plum
11
Kiwifruit

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 less Sodium -100%
Contains more Iron +82.4%
Contains more Calcium +466.7%
Contains more Potassium +98.7%
Contains more Magnesium +142.9%
Contains more Copper +128.1%
Contains more Zinc +40%
Contains more Phosphorus +112.5%
Contains less Sodium -100%
Contains more Iron +82.4%
Contains more Calcium +466.7%
Contains more Potassium +98.7%
Contains more Magnesium +142.9%
Contains more Copper +128.1%
Contains more Zinc +40%
Contains more Phosphorus +112.5%

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 A +296.6%
Contains more Vitamin B3 +22.3%
Contains more Vitamin C +875.8%
Contains more Vitamin E +461.5%
Contains more Vitamin B5 +35.6%
Contains more Vitamin B6 +117.2%
Contains more Vitamin K +529.7%
Equal in Vitamin B1 - 0.027
Equal in Vitamin B2 - 0.025
Contains more Vitamin A +296.6%
Contains more Vitamin B3 +22.3%
Contains more Vitamin C +875.8%
Contains more Vitamin E +461.5%
Contains more Vitamin B5 +35.6%
Contains more Vitamin B6 +117.2%
Contains more Vitamin K +529.7%
Equal in Vitamin B1 - 0.027
Equal in Vitamin B2 - 0.025

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
4%
Common plum
7%
Kiwifruit
Carbohydrates
11%
Common plum
15%
Kiwifruit
Fats
1%
Common plum
2%
Kiwifruit

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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 Common plum Kiwifruit Opinion
Calories 46 61 Kiwifruit
Protein 0.7 1.14 Kiwifruit
Fats 0.28 0.52 Kiwifruit
Vitamin C 9.5 92.7 Kiwifruit
Carbs 11.42 14.66 Kiwifruit
Cholesterol 0 0
Vitamin D 0 0
Iron 0.17 0.31 Kiwifruit
Calcium 6 34 Kiwifruit
Potassium 157 312 Kiwifruit
Magnesium 7 17 Kiwifruit
Sugars 9.92 8.99 Common plum
Fiber 1.4 3 Kiwifruit
Copper 0.057 0.13 Kiwifruit
Zinc 0.1 0.14 Kiwifruit
Starch 0 0
Phosphorus 16 34 Kiwifruit
Sodium 0 3 Common plum
Vitamin A 345 87 Common plum
Vitamin E 0.26 1.46 Kiwifruit
Vitamin D 0 0
Vitamin B1 0.028 0.027 Common plum
Vitamin B2 0.026 0.025 Common plum
Vitamin B3 0.417 0.341 Common plum
Vitamin B5 0.135 0.183 Kiwifruit
Vitamin B6 0.029 0.063 Kiwifruit
Vitamin B12 0 0
Vitamin K 6.4 40.3 Kiwifruit
Folic acid (B9) 0 0
Trans Fat 0 0
Saturated Fat 0.017 0.029 Common plum
Monounsaturated Fat 0.134 0.047 Common plum
Polyunsaturated fat 0.044 0.287 Kiwifruit
Tryptophan 0.009 0.015 Kiwifruit
Threonine 0.01 0.047 Kiwifruit
Isoleucine 0.014 0.051 Kiwifruit
Leucine 0.015 0.066 Kiwifruit
Lysine 0.016 0.061 Kiwifruit
Methionine 0.008 0.024 Kiwifruit
Phenylalanine 0.014 0.044 Kiwifruit
Valine 0.016 0.057 Kiwifruit
Histidine 0.009 0.027 Kiwifruit
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.