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Carrot vs. Plum — In-Depth Nutrition Comparison

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Summary of differences between carrots and plums

  • Plums have less vitamin A, vitamin B6, vitamin K, and fiber than carrots.
  • Carrots cover your daily need for vitamin A, 327% more than plums.
  • Carrots have 6 times more calcium than plums. While carrots have 33mg of calcium, plums have only 6mg.
  • Carrots have less sugar.
  • The glycemic index of plums is higher.

These are the specific foods used in this comparison Carrots, raw and Plums, raw.

Infographic

Carrot 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.
Carrot
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 8.6% 9.9% 28% 11% 15% 6.5% 15% 9% 19% 0.55%
Plum
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 5% 1.8% 14% 6.4% 19% 2.7% 6.9% 0% 6.8% 0%
Contains more MagnesiumMagnesium +71.4%
Contains more CalciumCalcium +450%
Contains more PotassiumPotassium +103.8%
Contains more IronIron +76.5%
Contains more ZincZinc +140%
Contains more PhosphorusPhosphorus +118.8%
Contains more ManganeseManganese +175%
Contains more SeleniumSelenium +∞%
Contains more CopperCopper +26.7%
Contains less SodiumSodium -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.
Carrot
10
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 20% 278% 13% 0% 17% 13% 18% 16% 32% 0% 33% 14% 4.8%
Plum
1
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 32% 5.7% 5.2% 0% 7% 6% 7.8% 8.1% 6.7% 0% 16% 3.8% 1%
Contains more Vitamin AVitamin A +4811.8%
Contains more Vitamin EVitamin E +153.8%
Contains more Vitamin B1Vitamin B1 +135.7%
Contains more Vitamin B2Vitamin B2 +123.1%
Contains more Vitamin B3Vitamin B3 +135.7%
Contains more Vitamin B5Vitamin B5 +102.2%
Contains more Vitamin B6Vitamin B6 +375.9%
Contains more Vitamin KVitamin K +106.3%
Contains more FolateFolate +280%
Contains more CholineCholine +363.2%
Contains more Vitamin CVitamin C +61%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Carrot
3
10% 88%
Protein: 0.93 g
Fats: 0.24 g
Carbs: 9.58 g
Water: 88.29 g
Other: 0.96 g
Plum
2
11% 87%
Protein: 0.7 g
Fats: 0.28 g
Carbs: 11.42 g
Water: 87.23 g
Other: 0.37 g
Contains more ProteinProtein +32.9%
Contains more OtherOther +159.5%
Contains more FatsFats +16.7%
Contains more CarbsCarbs +19.2%
~equal in Water ~87.23g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Carrot
1
22% 8% 70%
Saturated fat: Sat. Fat 0.037 g
Monounsaturated fat: Mono. Fat 0.014 g
Polyunsaturated fat: Poly. Fat 0.117 g
Plum
2
9% 69% 23%
Saturated fat: Sat. Fat 0.017 g
Monounsaturated fat: Mono. Fat 0.134 g
Polyunsaturated fat: Poly. Fat 0.044 g
Contains more Poly. FatPolyunsaturated fat +165.9%
Contains less Sat. FatSaturated fat -54.1%
Contains more Mono. FatMonounsaturated fat +857.1%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Carrot
2
23% 58% 10% 9%
Starch: 1.43 g
Sucrose: 3.59 g
Glucose: 0.59 g
Fructose: 0.55 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Plum
4
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 StarchStarch +∞%
Contains more SucroseSucrose +128.7%
Contains more GlucoseGlucose +759.3%
Contains more FructoseFructose +458.2%
Contains more MaltoseMaltose +∞%
Contains more GalactoseGalactose +∞%
~equal in Lactose ~0g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Carrot 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 Carrot Plum DV% diff.
Vitamin A 835µg 17µg 91%
Vitamin B6 0.138mg 0.029mg 8%
Vitamin K 13.2µg 6.4µg 6%
Fiber 2.8g 1.4g 6%
Potassium 320mg 157mg 5%
Folate 19µg 5µg 4%
Vitamin C 5.9mg 9.5mg 4%
Vitamin B3 0.983mg 0.417mg 4%
Manganese 0.143mg 0.052mg 4%
Fructose 0.55g 3.07g 3%
Phosphorus 35mg 16mg 3%
Vitamin B5 0.273mg 0.135mg 3%
Vitamin E 0.66mg 0.26mg 3%
Sodium 69mg 0mg 3%
Vitamin B1 0.066mg 0.028mg 3%
Calcium 33mg 6mg 3%
Vitamin B2 0.058mg 0.026mg 2%
Iron 0.3mg 0.17mg 2%
Starch 1.43g 0g 1%
Zinc 0.24mg 0.1mg 1%
Carbs 9.58g 11.42g 1%
Magnesium 12mg 7mg 1%
Choline 8.8mg 1.9mg 1%
Copper 0.045mg 0.057mg 1%
Calories 41kcal 46kcal 0%
Protein 0.93g 0.7g 0%
Fats 0.24g 0.28g 0%
Net carbs 6.78g 10.02g N/A
Sugar 4.74g 9.92g N/A
Selenium 0.1µg 0µg 0%
Saturated fat 0.037g 0.017g 0%
Monounsaturated fat 0.014g 0.134g 0%
Polyunsaturated fat 0.117g 0.044g 0%
Tryptophan 0.012mg 0.009mg 0%
Threonine 0.191mg 0.01mg 0%
Isoleucine 0.077mg 0.014mg 0%
Leucine 0.102mg 0.015mg 0%
Lysine 0.101mg 0.016mg 0%
Methionine 0.02mg 0.008mg 0%
Phenylalanine 0.061mg 0.014mg 0%
Valine 0.069mg 0.016mg 0%
Histidine 0.04mg 0.009mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Carrot Plum
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
35%
Carrot
8%
Plum
Minerals Daily Need Coverage Score
12%
Carrot
6%
Plum

Comparison summary

Which food contains less Sodium?
Plum
Plum contains less Sodium (difference - 69mg)
Which food is lower in Saturated fat?
Plum
Plum is lower in Saturated fat (difference - 0.02g)
Which food is lower in Sugar?
Carrot
Carrot is lower in Sugar (difference - 5.18g)
Which food is lower in glycemic index?
Carrot
Carrot is lower in glycemic index (difference - 14)
Which food is cheaper?
Carrot
Carrot is cheaper (difference - $0.1)
Which food is richer in minerals?
Carrot
Carrot is relatively richer in minerals
Which food is richer in vitamins?
Carrot
Carrot 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. Carrot - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170393/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.