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Avocado vs. Plum — In-Depth Nutrition Comparison

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What are the main differences between Avocado and Plum?

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

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

Infographic

Avocado 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.
:
1
Plum
Contains more Calcium +100%
Contains more Iron +223.5%
Contains more Magnesium +314.3%
Contains more Phosphorus +225%
Contains more Potassium +208.9%
Contains more Zinc +540%
Contains more Copper +233.3%
Contains more Manganese +173.1%
Contains more Selenium +∞%
Contains less Sodium -100%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 21% 21% 23% 43% 1% 18% 64% 19% 3%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 7% 5% 7% 14% 0% 3% 19% 7% 0%
Contains more Calcium +100%
Contains more Iron +223.5%
Contains more Magnesium +314.3%
Contains more Phosphorus +225%
Contains more Potassium +208.9%
Contains more Zinc +540%
Contains more Copper +233.3%
Contains more Manganese +173.1%
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.
Avocado
10
:
1
Plum
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 Folate +1520%
Contains more Choline +647.4%
Contains more Vitamin K +228.1%
Contains more Vitamin A +136.3%
Equal in Vitamin C - 9.5
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 9% 42% 0% 34% 17% 30% 33% 84% 60% 61% 0% 8% 53%
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 +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 Folate +1520%
Contains more Choline +647.4%
Contains more Vitamin K +228.1%
Contains more Vitamin A +136.3%
Equal in Vitamin C - 9.5

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
:
2
Plum
Contains more Protein +185.7%
Contains more Fats +5135.7%
Contains more Other +327%
Contains more Carbs +33.9%
Contains more Water +19.1%
2% 15% 9% 73%
Protein: 2 g
Fats: 14.66 g
Carbs: 8.53 g
Water: 73.23 g
Other: 1.58 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 +185.7%
Contains more Fats +5135.7%
Contains more Other +327%
Contains more Carbs +33.9%
Contains more Water +19.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
:
1
Plum
Contains more Monounsaturated Fat +7212.7%
Contains more Polyunsaturated fat +4027.3%
Contains less Saturated Fat -99.2%
15% 71% 13%
Saturated Fat: 2.126 g
Monounsaturated Fat: 9.799 g
Polyunsaturated fat: 1.816 g
9% 69% 23%
Saturated Fat: 0.017 g
Monounsaturated Fat: 0.134 g
Polyunsaturated fat: 0.044 g
Contains more Monounsaturated Fat +7212.7%
Contains more Polyunsaturated fat +4027.3%
Contains less Saturated Fat -99.2%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
:
5
Plum
Contains more Starch +∞%
Contains more Sucrose +2516.7%
Contains more Glucose +1270.3%
Contains more Fructose +2458.3%
Contains more Maltose +∞%
Contains more Galactose +40%
14% 8% 49% 16% 13%
Starch: 0.11 g
Sucrose: 0.06 g
Glucose: 0.37 g
Fructose: 0.12 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0.1 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 +2516.7%
Contains more Glucose +1270.3%
Contains more Fructose +2458.3%
Contains more Maltose +∞%
Contains more Galactose +40%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Avocado 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 Plum Opinion
Net carbs 1.83g 10.02g Plum
Protein 2g 0.7g Avocado
Fats 14.66g 0.28g Avocado
Carbs 8.53g 11.42g Plum
Calories 160kcal 46kcal Avocado
Starch 0.11g 0g Avocado
Fructose 0.12g 3.07g Plum
Sugar 0.66g 9.92g Avocado
Fiber 6.7g 1.4g Avocado
Calcium 12mg 6mg Avocado
Iron 0.55mg 0.17mg Avocado
Magnesium 29mg 7mg Avocado
Phosphorus 52mg 16mg Avocado
Potassium 485mg 157mg Avocado
Sodium 7mg 0mg Plum
Zinc 0.64mg 0.1mg Avocado
Copper 0.19mg 0.057mg Avocado
Manganese 0.142mg 0.052mg Avocado
Selenium 0.4µg 0µg Avocado
Vitamin A 146IU 345IU Plum
Vitamin A RAE 7µg 17µg Plum
Vitamin E 2.07mg 0.26mg Avocado
Vitamin C 10mg 9.5mg Avocado
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
Folate 81µg 5µg Avocado
Choline 14.2mg 1.9mg Avocado
Vitamin K 21µg 6.4µg 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
Saturated Fat 2.126g 0.017g Plum
Monounsaturated Fat 9.799g 0.134g Avocado
Polyunsaturated fat 1.816g 0.044g Avocado
Omega-6 - Gamma-linoleic acid 0.015g Avocado
Omega-3 - ALA 0.111g Avocado

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Avocado 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
33%
Avocado
9%
Plum
Minerals Daily Need Coverage Score
21%
Avocado
6%
Plum

Comparison summary

Which food contains less Sodium?
Plum
Plum contains less Sodium (difference - 7mg)
Which food is lower in Saturated Fat?
Plum
Plum is lower in Saturated Fat (difference - 2.109g)
Which food is cheaper?
Plum
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

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