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  6. Blackberry vs. Plum

Blackberry vs. Plum — In-Depth Nutrition Comparison

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Differences between Blackberry and Plum

  • 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.
  • Plum contains 5 times less Zinc than Blackberry. Blackberry contains 0.53mg of Zinc, while Plum contains 0.1mg.

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

Infographic

Blackberry 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.
Blackberry
Blackberry
9
:
1
Plum
Plum
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 more Manganese +1142.3%
Contains more Selenium +∞%
Contains less Sodium -100%
Equal in Potassium - 157
Blackberry
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 24% 15% 10% 15% 1% 15% 56% 85% 3%
Plum
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 7% 5% 7% 14% 0% 3% 19% 7% 0%
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 more Manganese +1142.3%
Contains more Selenium +∞%
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Blackberry
Blackberry
7
:
2
Plum
Plum
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
Blackberry
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%
Plum
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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Blackberry
Blackberry
3
:
2
Plum
Plum
Contains more Protein +98.6%
Contains more Fats +75%
Contains more Carbs +18.8%
Equal in Water - 87.23
Equal in Other - 0.37
Blackberry
10% 88%
Protein: 1.39 g
Fats: 0.49 g
Carbs: 9.61 g
Water: 88.15 g
Other: 0.36 g
Plum
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 +98.6%
Contains more Fats +75%
Contains more Carbs +18.8%
Equal in Water - 87.23
Equal in Other - 0.37

Fat Type Comparison

Fat type breakdown side-by-side comparison
Blackberry
Blackberry
2
:
1
Plum
Plum
Contains less Saturated Fat -17.6%
Contains more Polyunsaturated fat +536.4%
Contains more Monounsaturated Fat +185.1%
Blackberry
4% 14% 82%
Saturated Fat: 0.014 g
Monounsaturated Fat: 0.047 g
Polyunsaturated fat: 0.28 g
Plum
9% 69% 23%
Saturated Fat: 0.017 g
Monounsaturated Fat: 0.134 g
Polyunsaturated fat: 0.044 g
Contains less Saturated Fat -17.6%
Contains more Polyunsaturated fat +536.4%
Contains more Monounsaturated Fat +185.1%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Blackberry
Blackberry
0
:
5
Plum
Plum
Contains more Sucrose +2142.9%
Contains more Glucose +119.5%
Contains more Fructose +27.9%
Contains more Maltose +14.3%
Contains more Galactose +366.7%
Blackberry
47% 49%
Starch: 0 g
Sucrose: 0.07 g
Glucose: 2.31 g
Fructose: 2.4 g
Lactose: 0 g
Maltose: 0.07 g
Galactose: 0.03 g
Plum
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 Sucrose +2142.9%
Contains more Glucose +119.5%
Contains more Fructose +27.9%
Contains more Maltose +14.3%
Contains more Galactose +366.7%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Blackberry 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 Plum Opinion
Net carbs 4.31g 10.02g Plum
Protein 1.39g 0.7g Blackberry
Fats 0.49g 0.28g Blackberry
Carbs 9.61g 11.42g Plum
Calories 43kcal 46kcal Plum
Fructose 2.4g 3.07g 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 Plum
Zinc 0.53mg 0.1mg Blackberry
Copper 0.165mg 0.057mg Blackberry
Manganese 0.646mg 0.052mg Blackberry
Selenium 0.4µg 0µg Blackberry
Vitamin A 214IU 345IU Plum
Vitamin A RAE 11µg 17µg Plum
Vitamin E 1.17mg 0.26mg Blackberry
Vitamin C 21mg 9.5mg Blackberry
Vitamin B1 0.02mg 0.028mg 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 K 19.8µg 6.4µg Blackberry
Tryptophan 0.009mg Plum
Threonine 0.01mg Plum
Isoleucine 0.014mg Plum
Leucine 0.015mg Plum
Lysine 0.016mg Plum
Methionine 0.008mg Plum
Phenylalanine 0.014mg Plum
Valine 0.016mg Plum
Histidine 0.009mg Plum
Saturated Fat 0.014g 0.017g Blackberry
Monounsaturated Fat 0.047g 0.134g 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 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
18%
Blackberry
9%
Plum
Minerals Daily Need Coverage Score
23%
Blackberry
6%
Plum

Comparison summary

Which food contains less Sodium?
Plum
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

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. Blackberry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173946/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.