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Plum vs. Almond — In-Depth Nutrition Comparison

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Significant differences between Plum and Almond

  • The amount of Vitamin E , Copper, Manganese, Vitamin B2, Phosphorus, Magnesium, Fiber, Iron, Zinc, and Calcium in Almond is higher than in Plum.
  • Almond covers your daily Vitamin E needs 169% more than Plum.

Specific food types used in this comparison are Plums, raw and Nuts, almonds.

Infographic

Plum vs Almond 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.
Plum
1
:
9
Almond
Contains less Sodium -100%
Contains more Calcium +4383.3%
Contains more Iron +2082.4%
Contains more Magnesium +3757.1%
Contains more Phosphorus +2906.3%
Contains more Potassium +366.9%
Contains more Zinc +3020%
Contains more Copper +1708.8%
Contains more Manganese +4090.4%
Contains more Selenium +∞%
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 81% 140% 193% 207% 65% 1% 86% 344% 285% 23%
Contains less Sodium -100%
Contains more Calcium +4383.3%
Contains more Iron +2082.4%
Contains more Magnesium +3757.1%
Contains more Phosphorus +2906.3%
Contains more Potassium +366.9%
Contains more Zinc +3020%
Contains more Copper +1708.8%
Contains more Manganese +4090.4%
Contains more Selenium +∞%

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
3
:
8
Almond
Contains more Vitamin A +17150%
Contains more Vitamin C +∞%
Contains more Vitamin K +∞%
Contains more Vitamin E +9757.7%
Contains more Vitamin B1 +632.1%
Contains more Vitamin B2 +4276.9%
Contains more Vitamin B3 +767.6%
Contains more Vitamin B5 +248.9%
Contains more Vitamin B6 +372.4%
Contains more Folate +780%
Contains more Choline +2642.1%
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 1% 513% 0% 0% 52% 263% 68% 29% 32% 33% 0% 29% 0%
Contains more Vitamin A +17150%
Contains more Vitamin C +∞%
Contains more Vitamin K +∞%
Contains more Vitamin E +9757.7%
Contains more Vitamin B1 +632.1%
Contains more Vitamin B2 +4276.9%
Contains more Vitamin B3 +767.6%
Contains more Vitamin B5 +248.9%
Contains more Vitamin B6 +372.4%
Contains more Folate +780%
Contains more Choline +2642.1%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Plum
1
:
4
Almond
Contains more Water +1878%
Contains more Protein +2921.4%
Contains more Fats +17732.1%
Contains more Carbs +88.7%
Contains more Other +700%
11% 87%
Protein: 0.7 g
Fats: 0.28 g
Carbs: 11.42 g
Water: 87.23 g
Other: 0.37 g
21% 50% 22% 4% 3%
Protein: 21.15 g
Fats: 49.93 g
Carbs: 21.55 g
Water: 4.41 g
Other: 2.96 g
Contains more Water +1878%
Contains more Protein +2921.4%
Contains more Fats +17732.1%
Contains more Carbs +88.7%
Contains more Other +700%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Plum
1
:
2
Almond
Contains less Saturated Fat -99.6%
Contains more Monounsaturated Fat +23445.5%
Contains more Polyunsaturated fat +27920.5%
9% 69% 23%
Saturated Fat: 0.017 g
Monounsaturated Fat: 0.134 g
Polyunsaturated fat: 0.044 g
8% 66% 26%
Saturated Fat: 3.802 g
Monounsaturated Fat: 31.551 g
Polyunsaturated fat: 12.329 g
Contains less Saturated Fat -99.6%
Contains more Monounsaturated Fat +23445.5%
Contains more Polyunsaturated fat +27920.5%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Plum
4
:
2
Almond
Contains more Glucose +2882.4%
Contains more Fructose +2690.9%
Contains more Maltose +100%
Contains more Galactose +100%
Contains more Starch +∞%
Contains more Sucrose +151.6%
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
14% 78% 3% 2%
Starch: 0.72 g
Sucrose: 3.95 g
Glucose: 0.17 g
Fructose: 0.11 g
Lactose: 0 g
Maltose: 0.04 g
Galactose: 0.07 g
Contains more Glucose +2882.4%
Contains more Fructose +2690.9%
Contains more Maltose +100%
Contains more Galactose +100%
Contains more Starch +∞%
Contains more Sucrose +151.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Plum Almond Opinion
Net carbs 10.02g 9.05g Plum
Protein 0.7g 21.15g Almond
Fats 0.28g 49.93g Almond
Carbs 11.42g 21.55g Almond
Calories 46kcal 579kcal Almond
Starch 0g 0.72g Almond
Fructose 3.07g 0.11g Plum
Sugar 9.92g 4.35g Almond
Fiber 1.4g 12.5g Almond
Calcium 6mg 269mg Almond
Iron 0.17mg 3.71mg Almond
Magnesium 7mg 270mg Almond
Phosphorus 16mg 481mg Almond
Potassium 157mg 733mg Almond
Sodium 0mg 1mg Plum
Zinc 0.1mg 3.12mg Almond
Copper 0.057mg 1.031mg Almond
Manganese 0.052mg 2.179mg Almond
Selenium 0µg 4.1µg Almond
Vitamin A 345IU 2IU Plum
Vitamin A RAE 17µg 0µg Plum
Vitamin E 0.26mg 25.63mg Almond
Vitamin C 9.5mg 0mg Plum
Vitamin B1 0.028mg 0.205mg Almond
Vitamin B2 0.026mg 1.138mg Almond
Vitamin B3 0.417mg 3.618mg Almond
Vitamin B5 0.135mg 0.471mg Almond
Vitamin B6 0.029mg 0.137mg Almond
Folate 5µg 44µg Almond
Choline 1.9mg 52.1mg Almond
Vitamin K 6.4µg 0µg Plum
Tryptophan 0.009mg 0.211mg Almond
Threonine 0.01mg 0.601mg Almond
Isoleucine 0.014mg 0.751mg Almond
Leucine 0.015mg 1.473mg Almond
Lysine 0.016mg 0.568mg Almond
Methionine 0.008mg 0.157mg Almond
Phenylalanine 0.014mg 1.132mg Almond
Valine 0.016mg 0.855mg Almond
Histidine 0.009mg 0.539mg Almond
Trans Fat 0g 0.015g Plum
Saturated Fat 0.017g 3.802g Plum
Monounsaturated Fat 0.134g 31.551g Almond
Polyunsaturated fat 0.044g 12.329g Almond
Omega-6 - Eicosadienoic acid 0.002g Almond
Omega-6 - Linoleic acid 12.32g Almond
Omega-3 - ALA 0.003g Almond

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Plum Almond
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
78%
Almond
Minerals Daily Need Coverage Score
6%
Plum
142%
Almond

Comparison summary

Which food contains less Sodium?
Plum
Plum contains less Sodium (difference - 1mg)
Which food is lower in Saturated Fat?
Plum
Plum is lower in Saturated Fat (difference - 3.785g)
Which food is cheaper?
Plum
Plum is cheaper (difference - $1.9)
Which food is lower in Sugar?
Almond
Almond is lower in Sugar (difference - 5.57g)
Which food is lower in glycemic index?
Almond
Almond is lower in glycemic index (difference - 53)
Which food is richer in minerals?
Almond
Almond is relatively richer in minerals
Which food is richer in vitamins?
Almond
Almond 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. Plum - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169949/nutrients
  2. Almond - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170567/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.