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Blackberry vs Common plum - In-Depth Nutrition Comparison

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Differences between Blackberry and Common plum

  • Common plum contains less Manganese, Fiber, Vitamin C, Copper, Vitamin K, Vitamin E , and Iron than Blackberry.
  • Blackberry's daily need coverage for Manganese is 26% higher.
  • Common plum contains 5 times less Zinc than Blackberry. Blackberry contains 0.53mg of Zinc, while Common plum contains 0.1mg.

The food types used in this comparison are Blackberries, raw and Plums, raw.

Infographic

Blackberry vs Common 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +383.3%
Contains more Iron +264.7%
Contains more Magnesium +185.7%
Contains more Phosphorus +37.5%
Contains more Zinc +430%
Contains more Copper +189.5%
Contains less Sodium -100%
Equal in Potassium - 157
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 9% 24% 15% 10% 15% 1% 15% 56%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 2% 7% 5% 7% 14% 0% 3% 19%
Contains more Calcium +383.3%
Contains more Iron +264.7%
Contains more Magnesium +185.7%
Contains more Phosphorus +37.5%
Contains more Zinc +430%
Contains more Copper +189.5%
Contains less Sodium -100%
Equal in Potassium - 157

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 +350%
Contains more Vitamin C +121.1%
Contains more Vitamin B3 +54.9%
Contains more Vitamin B5 +104.4%
Contains more Folate +400%
Contains more Vitamin K +209.4%
Contains more Vitamin A +61.2%
Contains more Vitamin B1 +40%
Equal in Vitamin B2 - 0.026
Equal in Vitamin B6 - 0.029
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 13% 24% 0% 70% 5% 6% 13% 17% 7% 19% 0% 50%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 21% 6% 0% 32% 7% 6% 8% 9% 7% 4% 0% 16%
Contains more Vitamin E +350%
Contains more Vitamin C +121.1%
Contains more Vitamin B3 +54.9%
Contains more Vitamin B5 +104.4%
Contains more Folate +400%
Contains more Vitamin K +209.4%
Contains more Vitamin A +61.2%
Contains more Vitamin B1 +40%
Equal in Vitamin B2 - 0.026
Equal in Vitamin B6 - 0.029

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.
Blackberry Common plum
Lower in Sodium ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Blackberry Common plum Opinion
Net carbs 4.31g 10.02g Common plum
Protein 1.39g 0.7g Blackberry
Fats 0.49g 0.28g Blackberry
Carbs 9.61g 11.42g Common plum
Calories 43kcal 46kcal Common plum
Starch 0g 0g
Fructose 2.4g 3.07g Common plum
Sugar 4.88g 9.92g Blackberry
Fiber 5.3g 1.4g Blackberry
Calcium 29mg 6mg Blackberry
Iron 0.62mg 0.17mg Blackberry
Magnesium 20mg 7mg Blackberry
Phosphorus 22mg 16mg Blackberry
Potassium 162mg 157mg Blackberry
Sodium 1mg 0mg Common plum
Zinc 0.53mg 0.1mg Blackberry
Copper 0.165mg 0.057mg Blackberry
Vitamin A 214IU 345IU Common plum
Vitamin E 1.17mg 0.26mg Blackberry
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 21mg 9.5mg Blackberry
Vitamin B1 0.02mg 0.028mg Common plum
Vitamin B2 0.026mg 0.026mg
Vitamin B3 0.646mg 0.417mg Blackberry
Vitamin B5 0.276mg 0.135mg Blackberry
Vitamin B6 0.03mg 0.029mg Blackberry
Folate 25µg 5µg Blackberry
Vitamin B12 0µg 0µg
Vitamin K 19.8µg 6.4µg Blackberry
Tryptophan mg 0.009mg Common plum
Threonine mg 0.01mg Common plum
Isoleucine mg 0.014mg Common plum
Leucine mg 0.015mg Common plum
Lysine mg 0.016mg Common plum
Methionine mg 0.008mg Common plum
Phenylalanine mg 0.014mg Common plum
Valine mg 0.016mg Common plum
Histidine mg 0.009mg Common plum
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.014g 0.017g Blackberry
Monounsaturated Fat 0.047g 0.134g Common plum
Polyunsaturated fat 0.28g 0.044g Blackberry

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Blackberry Common plum
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
18
Blackberry
9
Common plum
Mineral Summary Score
17
Blackberry
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
8%
Blackberry
4%
Common plum
Carbohydrates
10%
Blackberry
11%
Common plum
Fats
2%
Blackberry
1%
Common plum

Comparison summary

Which food contains less Sodium?
Common plum
Common plum contains less Sodium (difference - 1mg)
Which food is lower in Sugar?
Blackberry
Blackberry is lower in Sugar (difference - 5.04g)
Which food is lower in Saturated Fat?
Blackberry
Blackberry is lower in Saturated Fat (difference - 0.003g)
Which food is lower in glycemic index?
Blackberry
Blackberry is lower in glycemic index (difference - 28)
Which food is cheaper?
Blackberry
Blackberry is cheaper (difference - $0.2)
Which food is richer in minerals?
Blackberry
Blackberry is relatively richer in minerals
Which food is richer in vitamins?
Blackberry
Blackberry 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. Blackberry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173946/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.