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Apple vs. Plum — In-Depth Nutrition Comparison

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Important differences between Apple and Plum

  • Apple has less Vitamin C.
  • Apple has 2 times more Fiber than Plum. Apple has 2.4g of Fiber, while Plum has 1.4g.

The food varieties used in the comparison are Apples, raw, with skin and Plums, raw.

Infographic

Apple 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.
Apple
0
:
8
Plum
Contains more Iron +41.7%
Contains more Magnesium +40%
Contains more Phosphorus +45.5%
Contains more Potassium +46.7%
Contains less Sodium -100%
Contains more Zinc +150%
Contains more Copper +111.1%
Contains more Manganese +48.6%
Equal in Calcium - 6
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 5% 4% 5% 10% 1% 2% 9% 5% 0%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 7% 5% 7% 14% 0% 3% 19% 7% 0%
Contains more Iron +41.7%
Contains more Magnesium +40%
Contains more Phosphorus +45.5%
Contains more Potassium +46.7%
Contains less Sodium -100%
Contains more Zinc +150%
Contains more Copper +111.1%
Contains more Manganese +48.6%
Equal in Calcium - 6

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.
Apple
2
:
8
Plum
Contains more Vitamin B6 +41.4%
Contains more Choline +78.9%
Contains more Vitamin A +538.9%
Contains more Vitamin E +44.4%
Contains more Vitamin C +106.5%
Contains more Vitamin B1 +64.7%
Contains more Vitamin B3 +358.2%
Contains more Vitamin B5 +121.3%
Contains more Folate +66.7%
Contains more Vitamin K +190.9%
Equal in Vitamin B2 - 0.026
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 4% 4% 0% 16% 5% 6% 2% 4% 10% 3% 0% 2% 6%
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 B6 +41.4%
Contains more Choline +78.9%
Contains more Vitamin A +538.9%
Contains more Vitamin E +44.4%
Contains more Vitamin C +106.5%
Contains more Vitamin B1 +64.7%
Contains more Vitamin B3 +358.2%
Contains more Vitamin B5 +121.3%
Contains more Folate +66.7%
Contains more Vitamin K +190.9%
Equal in Vitamin B2 - 0.026

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Apple
1
:
4
Plum
Contains more Carbs +20.9%
Contains more Protein +169.2%
Contains more Fats +64.7%
Contains more Other +85%
Equal in Water - 87.23
14% 86%
Protein: 0.26 g
Fats: 0.17 g
Carbs: 13.81 g
Water: 85.56 g
Other: 0.2 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 Carbs +20.9%
Contains more Protein +169.2%
Contains more Fats +64.7%
Contains more Other +85%
Equal in Water - 87.23

Fat Type Comparison

Fat type breakdown side-by-side comparison
Apple
1
:
2
Plum
Contains more Polyunsaturated fat +15.9%
Contains less Saturated Fat -39.3%
Contains more Monounsaturated Fat +1814.3%
33% 8% 59%
Saturated Fat: 0.028 g
Monounsaturated Fat: 0.007 g
Polyunsaturated fat: 0.051 g
9% 69% 23%
Saturated Fat: 0.017 g
Monounsaturated Fat: 0.134 g
Polyunsaturated fat: 0.044 g
Contains more Polyunsaturated fat +15.9%
Contains less Saturated Fat -39.3%
Contains more Monounsaturated Fat +1814.3%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Apple
3
:
3
Plum
Contains more Starch +∞%
Contains more Sucrose +31.8%
Contains more Fructose +92.2%
Contains more Glucose +108.6%
Contains more Maltose +∞%
Contains more Galactose +∞%
20% 23% 56%
Starch: 0.05 g
Sucrose: 2.07 g
Glucose: 2.43 g
Fructose: 5.9 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 Starch +∞%
Contains more Sucrose +31.8%
Contains more Fructose +92.2%
Contains more Glucose +108.6%
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.
Apple Plum
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Rich in minerals ok
Rich in vitamins ok
Lower in Glycemic Index ok
Lower in Cholesterol Equal
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Apple Plum Opinion
Net carbs 11.41g 10.02g Apple
Protein 0.26g 0.7g Plum
Fats 0.17g 0.28g Plum
Carbs 13.81g 11.42g Apple
Calories 52kcal 46kcal Apple
Starch 0.05g 0g Apple
Fructose 5.9g 3.07g Apple
Sugar 10.39g 9.92g Plum
Fiber 2.4g 1.4g Apple
Calcium 6mg 6mg
Iron 0.12mg 0.17mg Plum
Magnesium 5mg 7mg Plum
Phosphorus 11mg 16mg Plum
Potassium 107mg 157mg Plum
Sodium 1mg 0mg Plum
Zinc 0.04mg 0.1mg Plum
Copper 0.027mg 0.057mg Plum
Manganese 0.035mg 0.052mg Plum
Vitamin A 54IU 345IU Plum
Vitamin A RAE 3µg 17µg Plum
Vitamin E 0.18mg 0.26mg Plum
Vitamin C 4.6mg 9.5mg Plum
Vitamin B1 0.017mg 0.028mg Plum
Vitamin B2 0.026mg 0.026mg
Vitamin B3 0.091mg 0.417mg Plum
Vitamin B5 0.061mg 0.135mg Plum
Vitamin B6 0.041mg 0.029mg Apple
Folate 3µg 5µg Plum
Choline 3.4mg 1.9mg Apple
Vitamin K 2.2µg 6.4µg Plum
Tryptophan 0.001mg 0.009mg Plum
Threonine 0.006mg 0.01mg Plum
Isoleucine 0.006mg 0.014mg Plum
Leucine 0.013mg 0.015mg Plum
Lysine 0.012mg 0.016mg Plum
Methionine 0.001mg 0.008mg Plum
Phenylalanine 0.006mg 0.014mg Plum
Valine 0.012mg 0.016mg Plum
Histidine 0.005mg 0.009mg Plum
Saturated Fat 0.028g 0.017g Plum
Monounsaturated Fat 0.007g 0.134g Plum
Polyunsaturated fat 0.051g 0.044g Apple

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Apple Plum
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

People also compare

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
4%
Apple
9%
Plum
Minerals Daily Need Coverage Score
4%
Apple
6%
Plum

Comparison summary

Which food is lower in Sugar?
Plum
Plum is lower in Sugar (difference - 0.47g)
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 - 0.011g)
Which food is richer in minerals?
Plum
Plum is relatively richer in minerals
Which food is richer in vitamins?
Plum
Plum is relatively richer in vitamins
Which food is lower in glycemic index?
Apple
Apple is lower in glycemic index (difference - 17)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($0.5)

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. Apple - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171688/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.