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Plum vs. Crateva religiosa — In-Depth Nutrition Comparison

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What are the main differences between Plum and Crateva religiosa?

  • Crateva religiosa has more Vitamin C, Iron, Fiber, and Manganese than Plum.
  • Crateva religiosa's daily need coverage for Vitamin C is 50% higher.

We used Plums, raw and Abiyuch, raw types in this comparison.

Infographic

Plum vs Crateva religiosa 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.
Contains less Sodium -100%
Contains more Calcium +33.3%
Contains more Iron +847.1%
Contains more Magnesium +242.9%
Contains more Phosphorus +193.8%
Contains more Potassium +93.6%
Contains more Zinc +210%
Contains more Manganese +250%
Equal in Copper - 0.057
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 7% 5% 7% 14% 0% 3% 19% 7% 0%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 61% 18% 21% 27% 3% 9% 19% 24% 0%
Contains less Sodium -100%
Contains more Calcium +33.3%
Contains more Iron +847.1%
Contains more Magnesium +242.9%
Contains more Phosphorus +193.8%
Contains more Potassium +93.6%
Contains more Zinc +210%
Contains more Manganese +250%
Equal in Copper - 0.057

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.
Plum
12
:
Contains more Vitamin A +245%
Contains more Vitamin C +469.5%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 21% 6% 0% 32% 7% 6% 8% 9% 7% 4% 0% 2% 16%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 6% 0% 0% 181% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Contains more Vitamin A +245%
Contains more Vitamin C +469.5%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Fats +180%
Contains more Protein +114.3%
Contains more Carbs +54.1%
Contains more Other +143.2%
Equal in Water - 79.9
11% 87%
Protein: 0.7 g
Fats: 0.28 g
Carbs: 11.42 g
Water: 87.23 g
Other: 0.37 g
18% 80%
Protein: 1.5 g
Fats: 0.1 g
Carbs: 17.6 g
Water: 79.9 g
Other: 0.9 g
Contains more Fats +180%
Contains more Protein +114.3%
Contains more Carbs +54.1%
Contains more Other +143.2%
Equal in Water - 79.9

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -17.6%
9% 69% 23%
Saturated Fat: 0.017 g
Monounsaturated Fat: 0.134 g
Polyunsaturated fat: 0.044 g
100%
Saturated Fat: 0.014 g
Monounsaturated Fat: 0 g
Polyunsaturated fat: 0 g
Contains less Saturated Fat -17.6%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Contains more Sucrose +3040%
Contains more Glucose +12.7%
Contains more Galactose +∞%
Contains more Fructose +23.8%
Contains more Maltose +150%
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
53% 44% 2%
Starch: 0 g
Sucrose: 0.05 g
Glucose: 4.5 g
Fructose: 3.8 g
Lactose: 0 g
Maltose: 0.2 g
Galactose: 0 g
Contains more Sucrose +3040%
Contains more Glucose +12.7%
Contains more Galactose +∞%
Contains more Fructose +23.8%
Contains more Maltose +150%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Plum Crateva religiosa
Lower in Sodium ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok

All nutrients comparison - raw data values

Nutrient Plum Crateva religiosa Opinion
Net carbs 10.02g 12.3g Crateva religiosa
Protein 0.7g 1.5g Crateva religiosa
Fats 0.28g 0.1g Plum
Carbs 11.42g 17.6g Crateva religiosa
Calories 46kcal 69kcal Crateva religiosa
Fructose 3.07g 3.8g Crateva religiosa
Sugar 9.92g 8.55g Crateva religiosa
Fiber 1.4g 5.3g Crateva religiosa
Calcium 6mg 8mg Crateva religiosa
Iron 0.17mg 1.61mg Crateva religiosa
Magnesium 7mg 24mg Crateva religiosa
Phosphorus 16mg 47mg Crateva religiosa
Potassium 157mg 304mg Crateva religiosa
Sodium 0mg 20mg Plum
Zinc 0.1mg 0.31mg Crateva religiosa
Copper 0.057mg 0.057mg
Manganese 0.052mg 0.182mg Crateva religiosa
Vitamin A 345IU 100IU Plum
Vitamin A RAE 17µg 5µg Plum
Vitamin E 0.26mg Plum
Vitamin C 9.5mg 54.1mg Crateva religiosa
Vitamin B1 0.028mg Plum
Vitamin B2 0.026mg Plum
Vitamin B3 0.417mg Plum
Vitamin B5 0.135mg Plum
Vitamin B6 0.029mg Plum
Folate 5µg Plum
Choline 1.9mg Plum
Vitamin K 6.4µg Plum
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 0.017g 0.014g Crateva religiosa
Monounsaturated Fat 0.134g Plum
Polyunsaturated fat 0.044g Plum

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Plum Crateva religiosa
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
9%
Plum
14%
Crateva religiosa
Minerals Daily Need Coverage Score
6%
Plum
18%
Crateva religiosa

Comparison summary

Which food contains less Sodium?
Plum
Plum contains less Sodium (difference - 20mg)
Which food is richer in vitamins?
Plum
Plum is relatively richer in vitamins
Which food is lower in Sugar?
Crateva religiosa
Crateva religiosa is lower in Sugar (difference - 1.37g)
Which food is lower in Cholesterol?
Crateva religiosa
Crateva religiosa is lower in Cholesterol (difference - 0mg)
Which food is lower in Saturated Fat?
Crateva religiosa
Crateva religiosa is lower in Saturated Fat (difference - 0.003g)
Which food is lower in glycemic index?
Crateva religiosa
Crateva religiosa is lower in glycemic index (difference - 53)
Which food is cheaper?
Crateva religiosa
Crateva religiosa is cheaper (difference - $0.5)
Which food is richer in minerals?
Crateva religiosa
Crateva religiosa is relatively richer in minerals

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. Plum - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169949/nutrients
  2. Crateva religiosa - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167782/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.