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Avocado vs Common plum - In-Depth Nutrition Comparison

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What are the main differences between Avocado and Common plum?

  • Avocado has more Vitamin B5, Fiber, Folate, Vitamin B6, Copper, Vitamin K, Vitamin E , Potassium, and Vitamin B3 than Common plum.
  • Avocado's daily need coverage for Vitamin B5 is 25% higher.
  • Common plum has 125 times less Saturated Fat than Avocado. Avocado has 2.126g of Saturated Fat, while Common plum has 0.017g.

We used Avocados, raw, all commercial varieties and Plums, raw types in this comparison.

Infographic

Avocado vs Common 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Iron +223.5%
Contains more Calcium +100%
Contains more Potassium +208.9%
Contains more Magnesium +314.3%
Contains more Copper +233.3%
Contains more Zinc +540%
Contains more Phosphorus +225%
Contains less Sodium -100%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 21% 4% 43% 21% 64% 18% 23% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 7% 2% 14% 5% 19% 3% 7% 0%
Contains more Iron +223.5%
Contains more Calcium +100%
Contains more Potassium +208.9%
Contains more Magnesium +314.3%
Contains more Copper +233.3%
Contains more Zinc +540%
Contains more Phosphorus +225%
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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin E +696.2%
Contains more Vitamin B1 +139.3%
Contains more Vitamin B2 +400%
Contains more Vitamin B3 +316.8%
Contains more Vitamin B5 +928.9%
Contains more Vitamin B6 +786.2%
Contains more Vitamin K +228.1%
Contains more Folate +1520%
Contains more Vitamin A +136.3%
Equal in Vitamin C - 9.5
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 34% 9% 42% 0% 17% 30% 33% 84% 60% 0% 53% 61%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 32% 21% 6% 0% 7% 6% 8% 9% 7% 0% 16% 4%
Contains more Vitamin E +696.2%
Contains more Vitamin B1 +139.3%
Contains more Vitamin B2 +400%
Contains more Vitamin B3 +316.8%
Contains more Vitamin B5 +928.9%
Contains more Vitamin B6 +786.2%
Contains more Vitamin K +228.1%
Contains more Folate +1520%
Contains more Vitamin A +136.3%
Equal in Vitamin C - 9.5

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Avocado Common 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 Avocado Common plum Opinion
Calories 160kcal 46kcal Avocado
Protein 2g 0.7g Avocado
Fats 14.66g 0.28g Avocado
Vitamin C 10mg 9.5mg Avocado
Net carbs 1.83g 10.02g Common plum
Carbs 8.53g 11.42g Common plum
Cholesterol 0mg 0mg
Vitamin D 0IU 0IU
Iron 0.55mg 0.17mg Avocado
Calcium 12mg 6mg Avocado
Potassium 485mg 157mg Avocado
Magnesium 29mg 7mg Avocado
Sugar 0.66g 9.92g Avocado
Fiber 6.7g 1.4g Avocado
Copper 0.19mg 0.057mg Avocado
Zinc 0.64mg 0.1mg Avocado
Starch 0.11g 0g Avocado
Phosphorus 52mg 16mg Avocado
Sodium 7mg 0mg Common plum
Vitamin A 146IU 345IU Common plum
Vitamin E 2.07mg 0.26mg Avocado
Vitamin D 0µg 0µg
Vitamin B1 0.067mg 0.028mg Avocado
Vitamin B2 0.13mg 0.026mg Avocado
Vitamin B3 1.738mg 0.417mg Avocado
Vitamin B5 1.389mg 0.135mg Avocado
Vitamin B6 0.257mg 0.029mg Avocado
Vitamin B12 0µg 0µg
Vitamin K 21µg 6.4µg Avocado
Folate 81µg 5µg Avocado
Trans Fat 0g 0g
Saturated Fat 2.126g 0.017g Common plum
Monounsaturated Fat 9.799g 0.134g Avocado
Polyunsaturated fat 1.816g 0.044g Avocado
Tryptophan 0.025mg 0.009mg Avocado
Threonine 0.073mg 0.01mg Avocado
Isoleucine 0.084mg 0.014mg Avocado
Leucine 0.143mg 0.015mg Avocado
Lysine 0.132mg 0.016mg Avocado
Methionine 0.038mg 0.008mg Avocado
Phenylalanine 0.097mg 0.014mg Avocado
Valine 0.107mg 0.016mg Avocado
Histidine 0.049mg 0.009mg Avocado
Fructose 0.12g 3.07g Common plum

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Avocado Common plum
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
35
Avocado
9
Common plum
Mineral Summary Score
24
Avocado
7
Common plum

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
12%
Avocado
4%
Common plum
Carbohydrates
9%
Avocado
11%
Common plum
Fats
68%
Avocado
1%
Common plum

Comparison summary

Which food contains less Sodium?
Common plum
Common plum contains less Sodium (difference - 7mg)
Which food is lower in Saturated Fat?
Common plum
Common plum is lower in Saturated Fat (difference - 2.109g)
Which food is cheaper?
Common plum
Common plum is cheaper (difference - $0.3)
Which food is lower in Sugar?
Avocado
Avocado is lower in Sugar (difference - 9.26g)
Which food is lower in glycemic index?
Avocado
Avocado is lower in glycemic index (difference - 13)
Which food is richer in minerals?
Avocado
Avocado is relatively richer in minerals
Which food is richer in vitamins?
Avocado
Avocado is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Avocado - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171705/nutrients
  2. Common 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.