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  6. Plum vs. Brown rice

Plum vs. Brown rice — In-Depth Nutrition Comparison

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What are the main differences between Plum and Brown rice?

  • Plum is richer in Vitamin C, while Brown rice is higher in Manganese, Vitamin B3, Vitamin B1, Phosphorus, Selenium, Magnesium, Vitamin B6, Zinc, and Copper.
  • Brown rice's daily need coverage for Manganese is 40% higher.

We used Plums, raw and Rice, brown, long-grain, cooked types in this comparison.

Infographic

Plum vs Brown rice 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
3
:
7
Brown rice
Brown rice
Contains more Calcium +100%
Contains more Potassium +82.6%
Contains less Sodium -100%
Contains more Iron +229.4%
Contains more Magnesium +457.1%
Contains more Phosphorus +543.8%
Contains more Zinc +610%
Contains more Copper +86%
Contains more Manganese +1773.1%
Contains more Selenium +∞%
Plum
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 7% 5% 7% 14% 0% 3% 19% 7% 0%
Brown rice
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 22% 28% 45% 8% 1% 20% 36% 128% 32%
Contains more Calcium +100%
Contains more Potassium +82.6%
Contains less Sodium -100%
Contains more Iron +229.4%
Contains more Magnesium +457.1%
Contains more Phosphorus +543.8%
Contains more Zinc +610%
Contains more Copper +86%
Contains more Manganese +1773.1%
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
Plum
4
:
6
Brown rice
Brown rice
Contains more Vitamin A +∞%
Contains more Vitamin E +52.9%
Contains more Vitamin C +∞%
Contains more Vitamin K +3100%
Contains more Vitamin B1 +535.7%
Contains more Vitamin B2 +165.4%
Contains more Vitamin B3 +514.1%
Contains more Vitamin B5 +181.5%
Contains more Vitamin B6 +324.1%
Contains more Folate +80%
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%
Brown rice
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 4% 0% 0% 45% 16% 49% 23% 29% 7% 0% 1%
Contains more Vitamin A +∞%
Contains more Vitamin E +52.9%
Contains more Vitamin C +∞%
Contains more Vitamin K +3100%
Contains more Vitamin B1 +535.7%
Contains more Vitamin B2 +165.4%
Contains more Vitamin B3 +514.1%
Contains more Vitamin B5 +181.5%
Contains more Vitamin B6 +324.1%
Contains more Folate +80%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Plum
Plum
1
:
4
Brown rice
Brown rice
Contains more Water +24.1%
Contains more Protein +291.4%
Contains more Fats +246.4%
Contains more Carbs +124%
Contains more Other +18.9%
Plum
11% 87%
Protein: 0.7 g
Fats: 0.28 g
Carbs: 11.42 g
Water: 87.23 g
Other: 0.37 g
Brown rice
3% 26% 70%
Protein: 2.74 g
Fats: 0.97 g
Carbs: 25.58 g
Water: 70.27 g
Other: 0.44 g
Contains more Water +24.1%
Contains more Protein +291.4%
Contains more Fats +246.4%
Contains more Carbs +124%
Contains more Other +18.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Plum
Plum
1
:
2
Brown rice
Brown rice
Contains less Saturated Fat -93.5%
Contains more Monounsaturated Fat +175.4%
Contains more Polyunsaturated fat +731.8%
Plum
9% 69% 23%
Saturated Fat: 0.017 g
Monounsaturated Fat: 0.134 g
Polyunsaturated fat: 0.044 g
Brown rice
26% 37% 37%
Saturated Fat: 0.26 g
Monounsaturated Fat: 0.369 g
Polyunsaturated fat: 0.366 g
Contains less Saturated Fat -93.5%
Contains more Monounsaturated Fat +175.4%
Contains more Polyunsaturated fat +731.8%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Plum
Plum
5
:
1
Brown rice
Brown rice
Contains more Sucrose +554.2%
Contains more Glucose +∞%
Contains more Fructose +∞%
Contains more Maltose +∞%
Contains more Galactose +∞%
Contains more Starch +∞%
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
Brown rice
99%
Starch: 24.79 g
Sucrose: 0.24 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more Sucrose +554.2%
Contains more Glucose +∞%
Contains more Fructose +∞%
Contains more Maltose +∞%
Contains more Galactose +∞%
Contains more Starch +∞%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Plum Brown rice Opinion
Net carbs 10.02g 23.98g Brown rice
Protein 0.7g 2.74g Brown rice
Fats 0.28g 0.97g Brown rice
Carbs 11.42g 25.58g Brown rice
Calories 46kcal 123kcal Brown rice
Starch 0g 24.79g Brown rice
Fructose 3.07g 0g Plum
Sugar 9.92g 0.24g Brown rice
Fiber 1.4g 1.6g Brown rice
Calcium 6mg 3mg Plum
Iron 0.17mg 0.56mg Brown rice
Magnesium 7mg 39mg Brown rice
Phosphorus 16mg 103mg Brown rice
Potassium 157mg 86mg Plum
Sodium 0mg 4mg Plum
Zinc 0.1mg 0.71mg Brown rice
Copper 0.057mg 0.106mg Brown rice
Manganese 0.052mg 0.974mg Brown rice
Selenium 0µg 5.8µg Brown rice
Vitamin A 345IU 0IU Plum
Vitamin A RAE 17µg 0µg Plum
Vitamin E 0.26mg 0.17mg Plum
Vitamin C 9.5mg 0mg Plum
Vitamin B1 0.028mg 0.178mg Brown rice
Vitamin B2 0.026mg 0.069mg Brown rice
Vitamin B3 0.417mg 2.561mg Brown rice
Vitamin B5 0.135mg 0.38mg Brown rice
Vitamin B6 0.029mg 0.123mg Brown rice
Folate 5µg 9µg Brown rice
Vitamin K 6.4µg 0.2µg Plum
Tryptophan 0.009mg 0.033mg Brown rice
Threonine 0.01mg 0.095mg Brown rice
Isoleucine 0.014mg 0.109mg Brown rice
Leucine 0.015mg 0.214mg Brown rice
Lysine 0.016mg 0.099mg Brown rice
Methionine 0.008mg 0.058mg Brown rice
Phenylalanine 0.014mg 0.133mg Brown rice
Valine 0.016mg 0.151mg Brown rice
Histidine 0.009mg 0.066mg Brown rice
Saturated Fat 0.017g 0.26g Plum
Monounsaturated Fat 0.134g 0.369g Brown rice
Polyunsaturated fat 0.044g 0.366g Brown rice
Omega-6 - Linoleic acid 0.355g Brown rice
Omega-3 - ALA 0.011g Brown rice

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Plum Brown rice
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
14%
Brown rice
Minerals Daily Need Coverage Score
6%
Plum
32%
Brown rice

Comparison summary

Which food contains less Sodium?
Plum
Plum contains less Sodium (difference - 4mg)
Which food is lower in Saturated Fat?
Plum
Plum is lower in Saturated Fat (difference - 0.243g)
Which food is lower in glycemic index?
Plum
Plum is lower in glycemic index (difference - 13)
Which food is cheaper?
Plum
Plum is cheaper (difference - $1.5)
Which food is lower in Sugar?
Brown rice
Brown rice is lower in Sugar (difference - 9.68g)
Which food is richer in minerals?
Brown rice
Brown rice is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
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. Brown rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169704/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.