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  6. Rose hip vs. Plum

Rose hip vs. Plum — In-Depth Nutrition Comparison

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Important differences between Rose hip and Plum

  • Plum has less Vitamin C, Fiber, Manganese, Vitamin E , Vitamin A RAE, Calcium, Vitamin K, Magnesium, Vitamin B5, and Iron.
  • Rose hip's daily need coverage for Vitamin C is 463% more.
  • Rose hip has 28 times more Calcium than Plum. Rose hip has 169mg of Calcium, while Plum has 6mg.

The food varieties used in the comparison are Rose Hips, wild (Northern Plains Indians) and Plums, raw.

Infographic

Rose hip 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.
Rose hip
Rose hip
8
:
2
Plum
Plum
Contains more Calcium +2716.7%
Contains more Iron +523.5%
Contains more Magnesium +885.7%
Contains more Phosphorus +281.3%
Contains more Potassium +173.2%
Contains more Zinc +150%
Contains more Copper +98.2%
Contains more Manganese +1861.5%
Contains less Sodium -100%
Rose hip
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 51% 40% 50% 27% 38% 1% 7% 38% 134% 0%
Plum
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 7% 5% 7% 14% 0% 3% 19% 7% 0%
Contains more Calcium +2716.7%
Contains more Iron +523.5%
Contains more Magnesium +885.7%
Contains more Phosphorus +281.3%
Contains more Potassium +173.2%
Contains more Zinc +150%
Contains more Copper +98.2%
Contains more Manganese +1861.5%
Contains less Sodium -100%

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.
Rose hip
Rose hip
8
:
4
Plum
Plum
Contains more Vitamin A +1159.4%
Contains more Vitamin E +2146.2%
Contains more Vitamin C +4384.2%
Contains more Vitamin B2 +538.5%
Contains more Vitamin B3 +211.8%
Contains more Vitamin B5 +492.6%
Contains more Vitamin B6 +162.1%
Contains more Vitamin K +304.7%
Contains more Vitamin B1 +75%
Contains more Folate +66.7%
Rose hip
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 261% 117% 0% 1420% 4% 39% 25% 48% 18% 3% 0% 65%
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%
Contains more Vitamin A +1159.4%
Contains more Vitamin E +2146.2%
Contains more Vitamin C +4384.2%
Contains more Vitamin B2 +538.5%
Contains more Vitamin B3 +211.8%
Contains more Vitamin B5 +492.6%
Contains more Vitamin B6 +162.1%
Contains more Vitamin K +304.7%
Contains more Vitamin B1 +75%
Contains more Folate +66.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Rose hip
Rose hip
4
:
1
Plum
Plum
Contains more Protein +128.6%
Contains more Fats +21.4%
Contains more Carbs +234.7%
Contains more Other +218.9%
Contains more Water +48.7%
Rose hip
38% 59%
Protein: 1.6 g
Fats: 0.34 g
Carbs: 38.22 g
Water: 58.66 g
Other: 1.18 g
Plum
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 +128.6%
Contains more Fats +21.4%
Contains more Carbs +234.7%
Contains more Other +218.9%
Contains more Water +48.7%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Rose hip
Rose hip
0
:
5
Plum
Plum
Contains more Sucrose +2142.9%
Contains more Glucose +278.4%
Contains more Fructose +164.7%
Contains more Maltose +∞%
Contains more Galactose +∞%
Rose hip
3% 52% 45%
Starch: 0 g
Sucrose: 0.07 g
Glucose: 1.34 g
Fructose: 1.16 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
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
Contains more Sucrose +2142.9%
Contains more Glucose +278.4%
Contains more Fructose +164.7%
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.
Rose hip Plum
Lower in Sugar ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in price ok

All nutrients comparison - raw data values

Nutrient Rose hip Plum Opinion
Net carbs 14.12g 10.02g Rose hip
Protein 1.6g 0.7g Rose hip
Fats 0.34g 0.28g Rose hip
Carbs 38.22g 11.42g Rose hip
Calories 162kcal 46kcal Rose hip
Fructose 1.16g 3.07g Plum
Sugar 2.58g 9.92g Rose hip
Fiber 24.1g 1.4g Rose hip
Calcium 169mg 6mg Rose hip
Iron 1.06mg 0.17mg Rose hip
Magnesium 69mg 7mg Rose hip
Phosphorus 61mg 16mg Rose hip
Potassium 429mg 157mg Rose hip
Sodium 4mg 0mg Plum
Zinc 0.25mg 0.1mg Rose hip
Copper 0.113mg 0.057mg Rose hip
Manganese 1.02mg 0.052mg Rose hip
Vitamin A 4345IU 345IU Rose hip
Vitamin A RAE 217µg 17µg Rose hip
Vitamin E 5.84mg 0.26mg Rose hip
Vitamin C 426mg 9.5mg Rose hip
Vitamin B1 0.016mg 0.028mg Plum
Vitamin B2 0.166mg 0.026mg Rose hip
Vitamin B3 1.3mg 0.417mg Rose hip
Vitamin B5 0.8mg 0.135mg Rose hip
Vitamin B6 0.076mg 0.029mg Rose hip
Folate 3µg 5µg Plum
Vitamin K 25.9µg 6.4µg Rose hip
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 Rose hip
Monounsaturated Fat 0.134g Plum
Polyunsaturated fat 0.044g Plum

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Rose hip 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
166%
Rose hip
9%
Plum
Minerals Daily Need Coverage Score
38%
Rose hip
6%
Plum

Comparison summary

Which food is lower in Sugar?
Rose hip
Rose hip is lower in Sugar (difference - 7.34g)
Which food is lower in Cholesterol?
Rose hip
Rose hip is lower in Cholesterol (difference - 0mg)
Which food is lower in Saturated Fat?
Rose hip
Rose hip is lower in Saturated Fat (difference - 0.017g)
Which food is richer in minerals?
Rose hip
Rose hip is relatively richer in minerals
Which food is richer in vitamins?
Rose hip
Rose hip is relatively richer in vitamins
Which food contains less Sodium?
Plum
Plum contains less Sodium (difference - 4mg)
Which food is lower in glycemic index?
Plum
Plum is lower in glycemic index (difference - 11)
Which food is cheaper?
Plum
Plum is cheaper (difference - $1.5)

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. Rose hip - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168998/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.