Lime vs. Plum — Health Impact and Nutrition Comparison
Summary
Lime surpasses plum in vitamin C, providing 22% more of the daily requirement. Lime also excels in calcium content, containing six times more than plum, with 33mg compared to plum's 6mg. Additionally, lime has a lower sugar content than plum. Plum contains less fiber and Iron than lime.
Table of contents
Introduction
Limes and plums differ significantly in nutritional content, flavor profiles, and culinary applications. Plums, whether consumed fresh or dried (as prunes), are rich in minerals, vitamins, dietary fiber, and antioxidants. They contribute to overall well-being. On the other hand, citrus fruits like limes belong to a class known for their vibrant taste and numerous health benefits. Limes, lemons, oranges, and grapefruits are praised for boosting immunity and combating specific health issues, including cancer.
Nutrition
Limes and plums are rich in several nutrients. Both consist of about 88–87 percent water.
One serving of a plum weighs 151 g, whereas a lime’s serving portion is 67g.
Macronutrients
Both plums and limes have low caloric values. Limes have 30 kcal per 100 grams, and plums have 46 kcal per 100 grams. Both contain similar amounts of proteins(0,7g) and fats(0,2g).
Macronutrient Comparison
Fats
Plums and limes do not contain large amounts of lipids. Per 100 grams of fruit, plums contain 0.28 grams of fat, while limes contain 0.2 grams. The two fruits are equal in cholesterol content; they do not contain a significant amount. Plum contains more monounsaturated fat, and lime contains more polyunsaturated fat and less saturated fat.
Fat Type Comparison
Carbohydrates
Plums contain more carbohydrates than limes. Limes have 10.5g of carbohydrates per 100g, while plums have 11.4g. Furthermore, limes have 1.62 g of sugar per 100g, while plums have 9.91 g.
Fiber
The fiber level of limes is higher than that of plums. They have 2.8 grams of fiber per 100 grams of fruit, compared with 1.4 grams of plums.
Net carbs
The net carbs in a plum are 10 grams, while those in a lime are 7.74 grams. Finally, limes have a lower net carb content.
Oxalates
The oxalate content of lime is 8 mg per 100 grams, and the oxalate content of plum is 23mg per 100 grams. Both are considered to be low in oxalates.
Vitamins
Limes contain high levels of vitamin C. They are also high in B6 and folate, although plums have more vitamins A, B3 (niacin), and vitamin K.
Both contain almost similar amounts of vitamins E, B1 (thiamin), B2 (riboflavin), and B5. Limes offer nearly three times as much vitamin C as plums, with 29.1 mg per 100g compared to 9.5 mg in plums. Plums are eight times higher in vitamin K than limes.
Vitamin Comparison
Minerals
Lime is higher in iron (3.5 times more), calcium (5 times more), sodium, and selenium than plum. However, plums have higher potassium levels (1.5 times more) and manganese levels (6.5 times more).
Both contain almost the same magnesium, phosphorus, zinc, and copper levels.
Mineral Comparison
Glycemic Index
The glycemic index of limes is lower than that of plums.
Limes have a glycemic index equal to 32, while plums have a GI equal to 53. Nonetheless, both are considered low-GI foods.
Acidity
The pH of the plums was 6, whereas the limes had a pH value of 2.4. The acidity of limes depends on the variety and can range from 2 to 2.4. The PRAL has been calculated to be -2.6 for plums and -1.7 for limes.
Weight Loss & Diets
Lime water is often utilized in low-calorie and low-glycemic diets, with studies on mice suggesting its potential to reduce blood cholesterol levels and aid in weight loss (1). These effects are attributed to phytochemicals like polyphenols present in limes. On the other hand, plums serve as a valuable ally in weight loss due to their low-calorie content, high fiber levels, and natural sweetness. The fiber content in plums contributes to a sense of fullness, helps control appetite, and supports healthy digestion.
Health Benefits
Plums and limes are rich in antioxidants, which protect cells from free radical damage linked to various chronic diseases. Limes contain active compounds such as flavonoids, limonoids, kaempferol, quercetin, and ascorbic acid, contributing to their antioxidant properties(2,3). Conversely, plums are particularly abundant in polyphenol antioxidants, known for their protective effects against heart disease and diabetes(4). These antioxidants, including anthocyanins, found in plums, have shown a potential to reduce inflammation and prevent cell damage and may even have health benefits, including lowering cancer and heart disease risks (5,6,7).
Cardiovascular Health
Plums have been associated with supporting heart health, and while some studies have not found significant effects on blood pressure, others suggest that plums may lower diastolic blood pressure (8,9). Further research is needed for conclusive information.
As for lime, studies said that lime juice may inhibit ACE (angiotensin-converting enzyme), similar to antihypertensive medications (e.g., Captopril, Lisinopril, Perindopril, etc.) (10).
According to this research, lime peel considerably improves the antioxidant capacity of plasma in rabbits, which in turn helps to reduce the process of atherogenesis. It is important to note that the effects of lime peel in this regard are more significant compared to those of lime juice. On the other hand, plum has been shown to reduce LDL (bad cholesterol) levels in the blood and also decrease the risk of atherosclerosis (11,12).
Diabetes
Plums regulate sugar levels by producing special chemicals and increasing adiponectin levels, a hormone essential in blood sugar management(13). Plum consumption is associated with a reduced risk of type 2 diabetes(14). Sweet lime (Citrus limetta) has been studied for its hypoglycemic effects, indicating its potential as a functional compound for controlling diabetes mellitus(15).
Downsides and Risks
While generally safe for consumption, plums and limes can trigger allergic reactions in some individuals. Allergic reactions to plums may manifest as itching, swelling, hives, or difficulty breathing (16). Limes are usually safe, but individuals allergic to other citrus fruits should avoid them to prevent allergic reactions such as swelling, hives, and breathing difficulties (17). Additionally, excessive consumption of limes can lead to acid reflux, heartburn, nausea, vomiting, and difficulty swallowing due to their high acidity (18). Enjoying limes in moderation is essential to reducing the risk of dental issues like cavities, as the acid can erode tooth enamel (19). Moreover, applying limes directly to the skin may increase sensitivity to UV rays, causing inflammation in a condition known as phytophotodermatitis (20).
Appearance
Limes are small citrus fruits with smooth green skin and pale green flesh, while plums come in diverse shapes and colors, with smooth or slightly wrinkled skin and juicy, colorful flesh surrounding a pit.
Taste and Use
Limes and plums bring distinct qualities to cooking, whether zesty or sweet, enhancing the flavors of any dish. The bold acidity of fresh lime juice, known for its ability to dissolve concrete, highlights its intense citrus flavor. Conversely, plums' juicy and varied sweetness, especially when arranged in a circular pattern on a cake, adds color and natural sweetness. The balance of ingredients like unsalted butter, purposeful flour, and others in recipes such as Plum & Lime Crumble or a cake with red plum wedges showcases the artistry of flavor and texture. To prepare a tasty plum cake:
- Start by mixing sugar, salt, and water in a bowl and bringing them to a boil on the stovetop.
- Add lime zest and juice to make a flavorful caramel sauce.
- Combine eggs, vanilla, flour, and other dry ingredients in another bowl to create a smooth batter.
- Put parchment paper on the bottom of a cake pan and layer red plum slices over the batter.
- Cook the cake at a moderate temperature in the middle of the oven.
After the cake is done, let it cool on a wire rack. To serve, slice the cake using an offset spatula for a clean cut. This dessert highlights the sweet taste of plums and the zesty kick of limes.
Varieties
In the lime spectrum, species like Key lime, Persian lime, desert lime, and Makrut lime offer unique characteristics. The Key lime stands out for its smaller size, heightened acidity, and pronounced aroma compared to the more widespread Persian lime, the most commonly available type in the United States. On the plus side, varieties such as the Santa Rosa, Satsuma, Damson, and European plum showcase their characteristics. The Santa Rosa plum is celebrated for its sweetness and vibrant color, while the Satsuma plum brings a unique combination of tartness and juiciness. European plums, prevalent in the culinary world, are known for their versatility and rich taste profile.
Sources
- https://www.researchgate.net/publication/
- https://pubmed.ncbi.nlm.nih.gov/28082795/
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5059829/
- https://pubmed.ncbi.nlm.nih.gov/26992121/
- https://pubmed.ncbi.nlm.nih.gov/14640564/
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4224712/
- https://pubmed.ncbi.nlm.nih.gov/19735188/
- https://pubmed.ncbi.nlm.nih.gov/36513468/
- https://www.ffhdj.com/index.php/ffhd/article/view/394
- https://link.springer.com/article/10.1007/s00580-015-2088-x
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3933061/
- https://pubmed.ncbi.nlm.nih.gov/36721717/
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4058731/
- https://www.bmj.com/content/347/bmj.f5001
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5701400/
- https://pubmed.ncbi.nlm.nih.gov/11419731/
- https://pubmed.ncbi.nlm.nih.gov/34303384/
- https://pubmed.ncbi.nlm.nih.gov/18072821/
- https://medlineplus.gov/ency/article/001055.htm
- https://pubmed.ncbi.nlm.nih.gov/25317269/
Infographic
Comparison summary table
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| Lower in Sodium |
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| Lower in Saturated Fat |
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| Lower in Sugar |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Lower in Cholesterol | Equal | ||
| Lower in price | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 7.74g | 10.02g |
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| Protein | 0.7g | 0.7g | |
| Fats | 0.2g | 0.28g |
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| Carbs | 10.54g | 11.42g |
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| Calories | 30kcal | 46kcal |
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| Fructose | 3.07g |
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| Sugar | 1.69g | 9.92g |
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| Fiber | 2.8g | 1.4g |
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| Calcium | 33mg | 6mg |
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| Iron | 0.6mg | 0.17mg |
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| Magnesium | 6mg | 7mg |
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| Phosphorus | 18mg | 16mg |
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| Potassium | 102mg | 157mg |
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| Sodium | 2mg | 0mg |
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| Zinc | 0.11mg | 0.1mg |
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| Copper | 0.065mg | 0.057mg |
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| Manganese | 0.008mg | 0.052mg |
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| Selenium | 0.4µg | 0µg |
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| Vitamin A | 50IU | 345IU |
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| Vitamin A RAE | 2µg | 17µg |
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| Vitamin E | 0.22mg | 0.26mg |
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| Vitamin C | 29.1mg | 9.5mg |
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| Vitamin B1 | 0.03mg | 0.028mg |
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| Vitamin B2 | 0.02mg | 0.026mg |
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| Vitamin B3 | 0.2mg | 0.417mg |
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| Vitamin B5 | 0.217mg | 0.135mg |
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| Vitamin B6 | 0.043mg | 0.029mg |
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| Folate | 8µg | 5µg |
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| Vitamin K | 0.6µg | 6.4µg |
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| Tryptophan | 0.003mg | 0.009mg |
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| Threonine | 0.01mg |
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| Isoleucine | 0.014mg |
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| Leucine | 0.015mg |
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| Lysine | 0.014mg | 0.016mg |
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| Methionine | 0.002mg | 0.008mg |
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| Phenylalanine | 0.014mg |
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| Valine | 0.016mg |
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| Histidine | 0.009mg |
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| Saturated Fat | 0.022g | 0.017g |
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| Monounsaturated Fat | 0.019g | 0.134g |
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| Polyunsaturated fat | 0.055g | 0.044g |
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Which food is preferable for your diet?
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low Glycemic Index diet |
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Vitamins & Minerals Daily Need Coverage Score
Comparison summary
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.
- Lime - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168155/nutrients
- Plum - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169949/nutrients
All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.