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Broccoli vs. Plum — In-Depth Nutrition Comparison

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How are Broccoli and Plum different?

  • Broccoli has more Vitamin C, Vitamin K, Folate, Vitamin B6, Vitamin B5, Phosphorus, Vitamin B2, Iron, and Manganese than Plum.
  • Daily need coverage for Vitamin C from Broccoli is 89% higher.
  • Broccoli contains 16 times more Vitamin K than Plum. While Broccoli contains 101.6µg of Vitamin K, Plum contains only 6.4µg.

Broccoli, raw and Plums, raw are the varieties used in this article.

Infographic

Broccoli 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.
:
2
Plum
Contains more Calcium +683.3%
Contains more Iron +329.4%
Contains more Magnesium +200%
Contains more Phosphorus +312.5%
Contains more Potassium +101.3%
Contains more Zinc +310%
Contains more Manganese +303.8%
Contains more Selenium +∞%
Contains less Sodium -100%
Contains more Copper +16.3%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 28% 15% 29% 28% 5% 12% 17% 28% 14%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 7% 5% 7% 14% 0% 3% 19% 7% 0%
Contains more Calcium +683.3%
Contains more Iron +329.4%
Contains more Magnesium +200%
Contains more Phosphorus +312.5%
Contains more Potassium +101.3%
Contains more Zinc +310%
Contains more Manganese +303.8%
Contains more Selenium +∞%
Contains less Sodium -100%
Contains more Copper +16.3%

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.
:
0
Plum
Contains more Vitamin A +80.6%
Contains more Vitamin E +200%
Contains more Vitamin C +838.9%
Contains more Vitamin B1 +153.6%
Contains more Vitamin B2 +350%
Contains more Vitamin B3 +53.2%
Contains more Vitamin B5 +324.4%
Contains more Vitamin B6 +503.4%
Contains more Folate +1160%
Contains more Choline +884.2%
Contains more Vitamin K +1487.5%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 38% 16% 0% 298% 18% 27% 12% 35% 41% 48% 0% 11% 254%
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 A +80.6%
Contains more Vitamin E +200%
Contains more Vitamin C +838.9%
Contains more Vitamin B1 +153.6%
Contains more Vitamin B2 +350%
Contains more Vitamin B3 +53.2%
Contains more Vitamin B5 +324.4%
Contains more Vitamin B6 +503.4%
Contains more Folate +1160%
Contains more Choline +884.2%
Contains more Vitamin K +1487.5%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
:
1
Plum
Contains more Protein +302.9%
Contains more Fats +32.1%
Contains more Other +135.1%
Contains more Carbs +72%
Equal in Water - 87.23
3% 7% 89%
Protein: 2.82 g
Fats: 0.37 g
Carbs: 6.64 g
Water: 89.3 g
Other: 0.87 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 +302.9%
Contains more Fats +32.1%
Contains more Other +135.1%
Contains more Carbs +72%
Equal in Water - 87.23

Fat Type Comparison

Fat type breakdown side-by-side comparison
:
3
Plum
Contains less Saturated Fat -56.4%
Contains more Monounsaturated Fat +1118.2%
Contains more Polyunsaturated fat +15.8%
44% 13% 43%
Saturated Fat: 0.039 g
Monounsaturated Fat: 0.011 g
Polyunsaturated fat: 0.038 g
9% 69% 23%
Saturated Fat: 0.017 g
Monounsaturated Fat: 0.134 g
Polyunsaturated fat: 0.044 g
Contains less Saturated Fat -56.4%
Contains more Monounsaturated Fat +1118.2%
Contains more Polyunsaturated fat +15.8%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
:
4
Plum
Contains more Lactose +∞%
Contains more Maltose +162.5%
Contains more Sucrose +1470%
Contains more Glucose +934.7%
Contains more Fructose +351.5%
Contains more Galactose +∞%
6% 29% 40% 12% 12%
Starch: 0 g
Sucrose: 0.1 g
Glucose: 0.49 g
Fructose: 0.68 g
Lactose: 0.21 g
Maltose: 0.21 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 Lactose +∞%
Contains more Maltose +162.5%
Contains more Sucrose +1470%
Contains more Glucose +934.7%
Contains more Fructose +351.5%
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.
Broccoli Plum
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Sugar 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 Broccoli Plum Opinion
Net carbs 4.04g 10.02g Plum
Protein 2.82g 0.7g Broccoli
Fats 0.37g 0.28g Broccoli
Carbs 6.64g 11.42g Plum
Calories 34kcal 46kcal Plum
Fructose 0.68g 3.07g Plum
Sugar 1.7g 9.92g Broccoli
Fiber 2.6g 1.4g Broccoli
Calcium 47mg 6mg Broccoli
Iron 0.73mg 0.17mg Broccoli
Magnesium 21mg 7mg Broccoli
Phosphorus 66mg 16mg Broccoli
Potassium 316mg 157mg Broccoli
Sodium 33mg 0mg Plum
Zinc 0.41mg 0.1mg Broccoli
Copper 0.049mg 0.057mg Plum
Manganese 0.21mg 0.052mg Broccoli
Selenium 2.5µg 0µg Broccoli
Vitamin A 623IU 345IU Broccoli
Vitamin A RAE 31µg 17µg Broccoli
Vitamin E 0.78mg 0.26mg Broccoli
Vitamin C 89.2mg 9.5mg Broccoli
Vitamin B1 0.071mg 0.028mg Broccoli
Vitamin B2 0.117mg 0.026mg Broccoli
Vitamin B3 0.639mg 0.417mg Broccoli
Vitamin B5 0.573mg 0.135mg Broccoli
Vitamin B6 0.175mg 0.029mg Broccoli
Folate 63µg 5µg Broccoli
Choline 18.7mg 1.9mg Broccoli
Vitamin K 101.6µg 6.4µg Broccoli
Tryptophan 0.033mg 0.009mg Broccoli
Threonine 0.088mg 0.01mg Broccoli
Isoleucine 0.079mg 0.014mg Broccoli
Leucine 0.129mg 0.015mg Broccoli
Lysine 0.135mg 0.016mg Broccoli
Methionine 0.038mg 0.008mg Broccoli
Phenylalanine 0.117mg 0.014mg Broccoli
Valine 0.125mg 0.016mg Broccoli
Histidine 0.059mg 0.009mg Broccoli
Saturated Fat 0.039g 0.017g Plum
Monounsaturated Fat 0.011g 0.134g Plum
Polyunsaturated fat 0.038g 0.044g Plum

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Broccoli 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
61%
Broccoli
9%
Plum
Minerals Daily Need Coverage Score
19%
Broccoli
6%
Plum

Comparison summary

Which food contains less Sodium?
Plum
Plum contains less Sodium (difference - 33mg)
Which food is lower in Saturated Fat?
Plum
Plum is lower in Saturated Fat (difference - 0.022g)
Which food is lower in Sugar?
Broccoli
Broccoli is lower in Sugar (difference - 8.22g)
Which food is lower in glycemic index?
Broccoli
Broccoli is lower in glycemic index (difference - 21)
Which food is cheaper?
Broccoli
Broccoli is cheaper (difference - $0.1)
Which food is richer in minerals?
Broccoli
Broccoli is relatively richer in minerals
Which food is richer in vitamins?
Broccoli
Broccoli 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. Broccoli - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170379/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.