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Raspberry vs. Plum — In-Depth Nutrition Comparison

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Differences between Raspberry and Plum

  • Plum contains less Manganese, Fiber, Vitamin C, and Iron than Raspberry.
  • Raspberry's daily need coverage for Manganese is 27% higher.
  • Plum contains 6 times less Choline than Raspberry. Raspberry contains 12.3mg of Choline, while Plum contains 1.9mg.
  • The amount of Sugar in Raspberry is lower.

The food types used in this comparison are Raspberries, raw and Plums, raw.

Infographic

Raspberry vs Plum 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.
:
2
Plum
Contains more Calcium +316.7%
Contains more Iron +305.9%
Contains more Magnesium +214.3%
Contains more Phosphorus +81.3%
Contains more Zinc +320%
Contains more Copper +57.9%
Contains more Manganese +1188.5%
Contains more Selenium +∞%
Contains less Sodium -100%
Equal in Potassium - 157
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 26% 16% 13% 14% 1% 12% 30% 88% 2%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 7% 5% 7% 14% 0% 3% 19% 7% 0%
Contains more Calcium +316.7%
Contains more Iron +305.9%
Contains more Magnesium +214.3%
Contains more Phosphorus +81.3%
Contains more Zinc +320%
Contains more Copper +57.9%
Contains more Manganese +1188.5%
Contains more Selenium +∞%
Contains less Sodium -100%
Equal in Potassium - 157

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.
:
1
Plum
Contains more Vitamin E +234.6%
Contains more Vitamin C +175.8%
Contains more Vitamin B1 +14.3%
Contains more Vitamin B2 +46.2%
Contains more Vitamin B3 +43.4%
Contains more Vitamin B5 +143.7%
Contains more Vitamin B6 +89.7%
Contains more Folate +320%
Contains more Vitamin K +21.9%
Contains more Vitamin A +945.5%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 18% 0% 88% 8% 9% 12% 20% 13% 16% 0% 20%
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%
Contains more Vitamin E +234.6%
Contains more Vitamin C +175.8%
Contains more Vitamin B1 +14.3%
Contains more Vitamin B2 +46.2%
Contains more Vitamin B3 +43.4%
Contains more Vitamin B5 +143.7%
Contains more Vitamin B6 +89.7%
Contains more Folate +320%
Contains more Vitamin K +21.9%
Contains more Vitamin A +945.5%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
:
1
Plum
Contains more Protein +71.4%
Contains more Fats +132.1%
Contains more Other +24.3%
Equal in Carbs - 11.42
Equal in Water - 87.23
12% 86%
Protein: 1.2 g
Fats: 0.65 g
Carbs: 11.94 g
Water: 85.75 g
Other: 0.46 g
11% 87%
Protein: 0.7 g
Fats: 0.28 g
Carbs: 11.42 g
Water: 87.23 g
Other: 0.37 g
Contains more Protein +71.4%
Contains more Fats +132.1%
Contains more Other +24.3%
Equal in Carbs - 11.42
Equal in Water - 87.23

Fat Type Comparison

Fat type breakdown side-by-side comparison
:
2
Plum
Contains more Polyunsaturated fat +752.3%
Contains less Saturated Fat -10.5%
Contains more Monounsaturated Fat +109.4%
4% 14% 82%
Saturated Fat: 0.019 g
Monounsaturated Fat: 0.064 g
Polyunsaturated fat: 0.375 g
9% 69% 23%
Saturated Fat: 0.017 g
Monounsaturated Fat: 0.134 g
Polyunsaturated fat: 0.044 g
Contains more Polyunsaturated fat +752.3%
Contains less Saturated Fat -10.5%
Contains more Monounsaturated Fat +109.4%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
:
5
Plum
Contains more Sucrose +685%
Contains more Glucose +172.6%
Contains more Fructose +30.6%
Contains more Maltose +∞%
Contains more Galactose +∞%
5% 42% 53%
Starch: 0 g
Sucrose: 0.2 g
Glucose: 1.86 g
Fructose: 2.35 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
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
Contains more Sucrose +685%
Contains more Glucose +172.6%
Contains more Fructose +30.6%
Contains more Maltose +∞%
Contains more Galactose +∞%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Raspberry Plum Opinion
Net carbs 5.44g 10.02g Plum
Protein 1.2g 0.7g Raspberry
Fats 0.65g 0.28g Raspberry
Carbs 11.94g 11.42g Raspberry
Calories 52kcal 46kcal Raspberry
Fructose 2.35g 3.07g Plum
Sugar 4.42g 9.92g Raspberry
Fiber 6.5g 1.4g Raspberry
Calcium 25mg 6mg Raspberry
Iron 0.69mg 0.17mg Raspberry
Magnesium 22mg 7mg Raspberry
Phosphorus 29mg 16mg Raspberry
Potassium 151mg 157mg Plum
Sodium 1mg 0mg Plum
Zinc 0.42mg 0.1mg Raspberry
Copper 0.09mg 0.057mg Raspberry
Manganese 0.67mg 0.052mg Raspberry
Selenium 0.2µg 0µg Raspberry
Vitamin A 33IU 345IU Plum
Vitamin A RAE 2µg 17µg Plum
Vitamin E 0.87mg 0.26mg Raspberry
Vitamin C 26.2mg 9.5mg Raspberry
Vitamin B1 0.032mg 0.028mg Raspberry
Vitamin B2 0.038mg 0.026mg Raspberry
Vitamin B3 0.598mg 0.417mg Raspberry
Vitamin B5 0.329mg 0.135mg Raspberry
Vitamin B6 0.055mg 0.029mg Raspberry
Folate 21µg 5µg Raspberry
Vitamin K 7.8µg 6.4µg Raspberry
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 0.019g 0.017g Plum
Monounsaturated Fat 0.064g 0.134g Plum
Polyunsaturated fat 0.375g 0.044g Raspberry

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Raspberry Plum
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
17%
Raspberry
9%
Plum
Minerals Daily Need Coverage Score
20%
Raspberry
6%
Plum

Comparison summary

Which food is lower in Sugar?
Raspberry
Raspberry is lower in Sugar (difference - 5.5g)
Which food is lower in glycemic index?
Raspberry
Raspberry is lower in glycemic index (difference - 27)
Which food is richer in minerals?
Raspberry
Raspberry is relatively richer in minerals
Which food is richer in vitamins?
Raspberry
Raspberry is relatively richer in vitamins
Which food contains less Sodium?
Plum
Plum contains less Sodium (difference - 1mg)
Which food is lower in Saturated Fat?
Plum
Plum is lower in Saturated Fat (difference - 0.002g)
Which food is cheaper?
Plum
Plum is cheaper (difference - $0.2)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Raspberry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167755/nutrients
  2. 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.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.