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Common plum vs Crateva religiosa - In-Depth Nutrition Comparison

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What are the main differences between Common plum and Crateva religiosa?

  • Crateva religiosa has more Vitamin C, Iron, Fiber, and Manganese than Common 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

Common 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" chart 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%
Equal in Copper - 0.057
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 2% 7% 5% 7% 14% 0% 3% 19%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 3% 61% 18% 21% 27% 3% 9% 19%
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%
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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
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 Vitamin K 21% 6% 0% 32% 7% 6% 8% 9% 7% 4% 0% 16%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 6% 0% 0% 181% 0% 0% 0% 0% 0% 0% 0% 0%
Contains more Vitamin A +245%
Contains more Vitamin C +469.5%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Common plum Crateva religiosa
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
Lower in Sodium ok
Rich in vitamins ok

All nutrients comparison - raw data values

Nutrient Common plum Crateva religiosa Opinion
Net carbs 10.02g 12.3g Crateva religiosa
Protein 0.7g 1.5g Crateva religiosa
Fats 0.28g 0.1g Common plum
Carbs 11.42g 17.6g Crateva religiosa
Calories 46kcal 69kcal Crateva religiosa
Starch 0g g Common plum
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 Common plum
Zinc 0.1mg 0.31mg Crateva religiosa
Copper 0.057mg 0.057mg
Vitamin A 345IU 100IU Common plum
Vitamin E 0.26mg mg Common plum
Vitamin D 0IU IU Common plum
Vitamin D 0µg µg Common plum
Vitamin C 9.5mg 54.1mg Crateva religiosa
Vitamin B1 0.028mg mg Common plum
Vitamin B2 0.026mg mg Common plum
Vitamin B3 0.417mg mg Common plum
Vitamin B5 0.135mg mg Common plum
Vitamin B6 0.029mg mg Common plum
Folate 5µg µg Common plum
Vitamin B12 0µg µg Common plum
Vitamin K 6.4µg µg Common plum
Tryptophan 0.009mg mg Common plum
Threonine 0.01mg mg Common plum
Isoleucine 0.014mg mg Common plum
Leucine 0.015mg mg Common plum
Lysine 0.016mg mg Common plum
Methionine 0.008mg mg Common plum
Phenylalanine 0.014mg mg Common plum
Valine 0.016mg mg Common plum
Histidine 0.009mg mg Common plum
Cholesterol 0mg mg Crateva religiosa
Trans Fat 0g 0g
Saturated Fat 0.017g 0.014g Crateva religiosa
Monounsaturated Fat 0.134g g Common plum
Polyunsaturated fat 0.044g g Common plum

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Common plum Crateva religiosa
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
9
Common plum
16
Crateva religiosa
Mineral Summary Score
7
Common plum
20
Crateva religiosa

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
4%
Common plum
9%
Crateva religiosa
Carbohydrates
11%
Common plum
18%
Crateva religiosa
Fats
1%
Common plum
0%
Crateva religiosa

Comparison summary

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
Which food contains less Sodium?
Common plum
Common plum contains less Sodium (difference - 20mg)
Which food is richer in vitamins?
Common plum
Common plum is relatively richer in vitamins

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Common 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.