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  6. Chokecherries vs. Plum

Chokecherries vs. Plum — In-Depth Nutrition Comparison

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How are chokecherries and plums different?

  • Chokecherries have more fiber, vitamin K, vitamin B6, and manganese; however, plums are richer in vitamin C and vitamin A.
  • Chokecherries cover your daily need for fiber, 62% more than plums.
  • Chokecherries have 7 times more calcium than plums. Chokecherries have 40mg of calcium, while plums have 6mg.

Chokecherries, raw, pitted (Shoshone Bannock) and Plums, raw types were used in this article.

Infographic

Chokecherries 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 15% 12% 27% 15% 23% 5.2% 19% 0.26% 25% 9.3%
Plum
Plum
1
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 +200%
Contains more CalciumCalcium +566.7%
Contains more PotassiumPotassium +96.8%
Contains more IronIron +135.3%
Contains more CopperCopper +19.3%
Contains more ZincZinc +90%
Contains more PhosphorusPhosphorus +181.3%
Contains more ManganeseManganese +269.2%
Contains more SeleniumSelenium +∞%
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.
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 2.3% 0.67% 15% 0% 7.3% 13% 13% 20% 45% 0% 73% 7.5% 0%
Plum
Plum
3
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 EVitamin E +188.5%
Contains more Vitamin B2Vitamin B2 +123.1%
Contains more Vitamin B3Vitamin B3 +61.2%
Contains more Vitamin B5Vitamin B5 +144.4%
Contains more Vitamin B6Vitamin B6 +565.5%
Contains more Vitamin KVitamin K +357.8%
Contains more FolateFolate +100%
Contains more Vitamin CVitamin C +1257.1%
Contains more Vitamin AVitamin A +750%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.028mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Chokecherries Plum DV% diff.
Fiber 17g 1.4g 62%
Vitamin K 29.3µg 6.4µg 19%
Vitamin B6 0.193mg 0.029mg 13%
Vitamin C 0.7mg 9.5mg 10%
Carbs 33.88g 11.42g 7%
Calories 156kcal 46kcal 6%
Manganese 0.192mg 0.052mg 6%
Phosphorus 45mg 16mg 4%
Vitamin B5 0.33mg 0.135mg 4%
Protein 2.89g 0.7g 4%
Potassium 309mg 157mg 4%
Selenium 1.7µg 0µg 3%
Vitamin E 0.75mg 0.26mg 3%
Fructose 5.38g 3.07g 3%
Iron 0.4mg 0.17mg 3%
Calcium 40mg 6mg 3%
Magnesium 21mg 7mg 3%
Vitamin A 2µg 17µg 2%
Vitamin B2 0.058mg 0.026mg 2%
Vitamin B3 0.672mg 0.417mg 2%
Zinc 0.19mg 0.1mg 1%
Copper 0.068mg 0.057mg 1%
Fats 0.98g 0.28g 1%
Folate 10µg 5µg 1%
Net carbs 16.88g 10.02g N/A
Sugar 14.22g 9.92g N/A
Starch 0.87g 0g 0%
Sodium 2mg 0mg 0%
Vitamin B1 0.029mg 0.028mg 0%
Choline 1.9mg 0%
Saturated fat 0.017g 0%
Monounsaturated fat 0.134g 0%
Polyunsaturated fat 0.044g 0%
Tryptophan 0.009mg 0%
Threonine 0.01mg 0%
Isoleucine 0.014mg 0%
Leucine 0.015mg 0%
Lysine 0.016mg 0%
Methionine 0.008mg 0%
Phenylalanine 0.014mg 0%
Valine 0.016mg 0%
Histidine 0.009mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 34% 62%
Protein: 2.89 g
Fats: 0.98 g
Carbs: 33.88 g
Water: 61.5 g
Other: 0.75 g
Plum
Plum
1
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 +312.9%
Contains more FatsFats +250%
Contains more CarbsCarbs +196.7%
Contains more OtherOther +102.7%
Contains more WaterWater +41.8%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
6% 59% 36%
Starch: 0.87 g
Sucrose: 0 g
Glucose: 8.85 g
Fructose: 5.38 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Plum
Plum
3
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 GlucoseGlucose +74.6%
Contains more FructoseFructose +75.2%
Contains more SucroseSucrose +∞%
Contains more MaltoseMaltose +∞%
Contains more GalactoseGalactose +∞%
~equal in Lactose ~0g

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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. Chokecherries - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168058/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.