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Almond vs. Plum — In-Depth Nutrition Comparison

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Significant differences between Almond and Plum

  • The amount of Vitamin E , Copper, Manganese, Vitamin B2, Phosphorus, Magnesium, Fiber, Iron, Zinc, and Calcium in Almond is higher than in Plum.
  • Almond covers your daily Vitamin E needs 169% more than Plum.
  • Plum has 45 times less Calcium than Almond. Almond has 269mg of Calcium, while Plum has 6mg.

Specific food types used in this comparison are Nuts, almonds and Plums, raw.

Infographic

Almond 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.
Almond
9
:
1
Plum
Contains more Calcium +4383.3%
Contains more Iron +2082.4%
Contains more Magnesium +3757.1%
Contains more Phosphorus +2906.3%
Contains more Potassium +366.9%
Contains more Zinc +3020%
Contains more Copper +1708.8%
Contains more Manganese +4090.4%
Contains more Selenium +∞%
Contains less Sodium -100%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 81% 140% 193% 207% 65% 1% 86% 344% 285% 23%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 7% 5% 7% 14% 0% 3% 19% 7% 0%
Contains more Calcium +4383.3%
Contains more Iron +2082.4%
Contains more Magnesium +3757.1%
Contains more Phosphorus +2906.3%
Contains more Potassium +366.9%
Contains more Zinc +3020%
Contains more Copper +1708.8%
Contains more Manganese +4090.4%
Contains more Selenium +∞%
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.
Almond
8
:
3
Plum
Contains more Vitamin E +9757.7%
Contains more Vitamin B1 +632.1%
Contains more Vitamin B2 +4276.9%
Contains more Vitamin B3 +767.6%
Contains more Vitamin B5 +248.9%
Contains more Vitamin B6 +372.4%
Contains more Folate +780%
Contains more Choline +2642.1%
Contains more Vitamin A +17150%
Contains more Vitamin C +∞%
Contains more Vitamin K +∞%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 1% 513% 0% 0% 52% 263% 68% 29% 32% 33% 0% 29% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 21% 6% 0% 32% 7% 6% 8% 9% 7% 4% 0% 2% 16%
Contains more Vitamin E +9757.7%
Contains more Vitamin B1 +632.1%
Contains more Vitamin B2 +4276.9%
Contains more Vitamin B3 +767.6%
Contains more Vitamin B5 +248.9%
Contains more Vitamin B6 +372.4%
Contains more Folate +780%
Contains more Choline +2642.1%
Contains more Vitamin A +17150%
Contains more Vitamin C +∞%
Contains more Vitamin K +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Almond
4
:
1
Plum
Contains more Protein +2921.4%
Contains more Fats +17732.1%
Contains more Carbs +88.7%
Contains more Other +700%
Contains more Water +1878%
21% 50% 22% 4% 3%
Protein: 21.15 g
Fats: 49.93 g
Carbs: 21.55 g
Water: 4.41 g
Other: 2.96 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 +2921.4%
Contains more Fats +17732.1%
Contains more Carbs +88.7%
Contains more Other +700%
Contains more Water +1878%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Almond
2
:
1
Plum
Contains more Monounsaturated Fat +23445.5%
Contains more Polyunsaturated fat +27920.5%
Contains less Saturated Fat -99.6%
8% 66% 26%
Saturated Fat: 3.802 g
Monounsaturated Fat: 31.551 g
Polyunsaturated fat: 12.329 g
9% 69% 23%
Saturated Fat: 0.017 g
Monounsaturated Fat: 0.134 g
Polyunsaturated fat: 0.044 g
Contains more Monounsaturated Fat +23445.5%
Contains more Polyunsaturated fat +27920.5%
Contains less Saturated Fat -99.6%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Almond
2
:
4
Plum
Contains more Starch +∞%
Contains more Sucrose +151.6%
Contains more Glucose +2882.4%
Contains more Fructose +2690.9%
Contains more Maltose +100%
Contains more Galactose +100%
14% 78% 3% 2%
Starch: 0.72 g
Sucrose: 3.95 g
Glucose: 0.17 g
Fructose: 0.11 g
Lactose: 0 g
Maltose: 0.04 g
Galactose: 0.07 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 Starch +∞%
Contains more Sucrose +151.6%
Contains more Glucose +2882.4%
Contains more Fructose +2690.9%
Contains more Maltose +100%
Contains more Galactose +100%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Almond Plum Opinion
Net carbs 9.05g 10.02g Plum
Protein 21.15g 0.7g Almond
Fats 49.93g 0.28g Almond
Carbs 21.55g 11.42g Almond
Calories 579kcal 46kcal Almond
Starch 0.72g 0g Almond
Fructose 0.11g 3.07g Plum
Sugar 4.35g 9.92g Almond
Fiber 12.5g 1.4g Almond
Calcium 269mg 6mg Almond
Iron 3.71mg 0.17mg Almond
Magnesium 270mg 7mg Almond
Phosphorus 481mg 16mg Almond
Potassium 733mg 157mg Almond
Sodium 1mg 0mg Plum
Zinc 3.12mg 0.1mg Almond
Copper 1.031mg 0.057mg Almond
Manganese 2.179mg 0.052mg Almond
Selenium 4.1µg 0µg Almond
Vitamin A 2IU 345IU Plum
Vitamin A RAE 0µg 17µg Plum
Vitamin E 25.63mg 0.26mg Almond
Vitamin C 0mg 9.5mg Plum
Vitamin B1 0.205mg 0.028mg Almond
Vitamin B2 1.138mg 0.026mg Almond
Vitamin B3 3.618mg 0.417mg Almond
Vitamin B5 0.471mg 0.135mg Almond
Vitamin B6 0.137mg 0.029mg Almond
Folate 44µg 5µg Almond
Choline 52.1mg 1.9mg Almond
Vitamin K 0µg 6.4µg Plum
Tryptophan 0.211mg 0.009mg Almond
Threonine 0.601mg 0.01mg Almond
Isoleucine 0.751mg 0.014mg Almond
Leucine 1.473mg 0.015mg Almond
Lysine 0.568mg 0.016mg Almond
Methionine 0.157mg 0.008mg Almond
Phenylalanine 1.132mg 0.014mg Almond
Valine 0.855mg 0.016mg Almond
Histidine 0.539mg 0.009mg Almond
Trans Fat 0.015g 0g Plum
Saturated Fat 3.802g 0.017g Plum
Monounsaturated Fat 31.551g 0.134g Almond
Polyunsaturated fat 12.329g 0.044g Almond
Omega-6 - Eicosadienoic acid 0.002g Almond
Omega-6 - Linoleic acid 12.32g Almond
Omega-3 - ALA 0.003g Almond

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Almond 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
78%
Almond
9%
Plum
Minerals Daily Need Coverage Score
142%
Almond
6%
Plum

Comparison summary

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 - 3.785g)
Which food is cheaper?
Plum
Plum is cheaper (difference - $1.9)
Which food is lower in Sugar?
Almond
Almond is lower in Sugar (difference - 5.57g)
Which food is lower in glycemic index?
Almond
Almond is lower in glycemic index (difference - 53)
Which food is richer in minerals?
Almond
Almond is relatively richer in minerals
Which food is richer in vitamins?
Almond
Almond is relatively richer in vitamins
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. Almond - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170567/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.