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  6. Almonds vs. Plum

Almonds vs. Plum — In-Depth Nutrition Comparison

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Significant differences between almonds and plums

  • The amount of vitamin E, copper, manganese, vitamin B2, phosphorus, magnesium, fiber, iron, zinc, and calcium in almonds is higher than in plums.
  • Almonds cover your daily vitamin E needs 169% more than plums.
  • Plums have 45 times less calcium than almonds. Almonds have 269mg of calcium, while plums have 6mg.
  • Plums have a higher glycemic index. The glycemic index of plums is 53, while the glycemic index of almonds is 0.

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

Infographic

Almonds vs Plum infographic
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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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 193% 81% 65% 139% 344% 85% 206% 0.13% 284% 22%
Plum
Plum
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 5% 1.8% 14% 6.4% 19% 2.7% 6.9% 0% 6.8% 0%
Contains more MagnesiumMagnesium +3757.1%
Contains more CalciumCalcium +4383.3%
Contains more PotassiumPotassium +366.9%
Contains more IronIron +2082.4%
Contains more CopperCopper +1708.8%
Contains more ZincZinc +3020%
Contains more PhosphorusPhosphorus +2906.3%
Contains more ManganeseManganese +4090.4%
Contains more SeleniumSelenium +∞%
Contains less SodiumSodium -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.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 0% 0% 0% 513% 51% 263% 68% 28% 32% 0% 0% 33%
Plum
Plum
3
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 32% 0% 5.7% 5.2% 7% 6% 7.8% 8.1% 6.7% 0% 16% 3.8%
Contains more Vitamin EVitamin E +9757.7%
Contains more Vitamin B1Vitamin B1 +632.1%
Contains more Vitamin B2Vitamin B2 +4276.9%
Contains more Vitamin B3Vitamin B3 +767.6%
Contains more Vitamin B5Vitamin B5 +248.9%
Contains more Vitamin B6Vitamin B6 +372.4%
Contains more FolateFolate +780%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin KVitamin K +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Almonds Plum DV% diff.
Vitamin E 25.63mg 0.26mg 169%
Copper 1.031mg 0.057mg 108%
Manganese 2.179mg 0.052mg 92%
Vitamin B2 1.138mg 0.026mg 86%
Polyunsaturated fat 12.329g 0.044g 82%
Monounsaturated fat 31.551g 0.134g 79%
Fats 49.93g 0.28g 76%
Phosphorus 481mg 16mg 66%
Magnesium 270mg 7mg 63%
Iron 3.71mg 0.17mg 44%
Fiber 12.5g 1.4g 44%
Protein 21.15g 0.7g 41%
Calories 579kcal 46kcal 27%
Zinc 3.12mg 0.1mg 27%
Calcium 269mg 6mg 26%
Vitamin B3 3.618mg 0.417mg 20%
Potassium 733mg 157mg 17%
Saturated fat 3.802g 0.017g 17%
Vitamin B1 0.205mg 0.028mg 15%
Vitamin C 0mg 9.5mg 11%
Folate 44µg 5µg 10%
Choline 52.1mg 1.9mg 9%
Vitamin B6 0.137mg 0.029mg 8%
Selenium 4.1µg 0µg 7%
Vitamin B5 0.471mg 0.135mg 7%
Vitamin K 0µg 6.4µg 5%
Fructose 0.11g 3.07g 4%
Carbs 21.55g 11.42g 3%
Vitamin A 0µg 17µg 2%
Protein per 100 calories 3.7g 1.5g N/A
Calories per 10 g protein 274kcal 657kcal N/A
Weight per 100 calories 17g 217g N/A
Unsaturated / Saturated Fat ratio 12 10 N/A
Net carbs 9.05g 10.02g N/A
Sugar 4.35g 9.92g N/A
Starch 0.72g 0g 0%
Sodium 1mg 0mg 0%
Trans fat 0.015g 0g N/A
Tryptophan 0.211mg 0.009mg 0%
Threonine 0.601mg 0.01mg 0%
Isoleucine 0.751mg 0.014mg 0%
Leucine 1.473mg 0.015mg 0%
Lysine 0.568mg 0.016mg 0%
Methionine 0.157mg 0.008mg 0%
Phenylalanine 1.132mg 0.014mg 0%
Valine 0.855mg 0.016mg 0%
Histidine 0.539mg 0.009mg 0%
Omega-3 - ALA 0.003g N/A
Omega-6 - Eicosadienoic acid 0.002g N/A
Omega-6 - Linoleic acid 12.32g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
Plum
Plum
1
11% 87%
Protein: 0.7 g
Fats: 0.28 g
Carbs: 11.42 g
Water: 87.23 g
Other: 0.37 g
Contains more ProteinProtein +2921.4%
Contains more FatsFats +17732.1%
Contains more CarbsCarbs +88.7%
Contains more OtherOther +700%
Contains more WaterWater +1878%

Fat Type Comparison

Fat type breakdown side-by-side comparison
8% 66% 26%
Saturated fat: Sat. Fat 3.802 g
Monounsaturated fat: Mono. Fat 31.551 g
Polyunsaturated fat: Poly. Fat 12.329 g
Plum
Plum
1
9% 69% 23%
Saturated fat: Sat. Fat 0.017 g
Monounsaturated fat: Mono. Fat 0.134 g
Polyunsaturated fat: Poly. Fat 0.044 g
Contains more Mono. FatMonounsaturated fat +23445.5%
Contains more Poly. FatPolyunsaturated fat +27920.5%
Contains less Sat. FatSaturated fat -99.6%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
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
Plum
Plum
4
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 StarchStarch +∞%
Contains more SucroseSucrose +151.6%
Contains more GlucoseGlucose +2882.4%
Contains more FructoseFructose +2690.9%
Contains more MaltoseMaltose +100%
Contains more GalactoseGalactose +100%
~equal in Lactose ~0g

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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. Almonds - 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.