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  6. Plum vs. Almond butter

Plum vs. Almond butter — In-Depth Nutrition Comparison

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The main differences between Plum and Almond butter

  • Almond butter is richer than Plum in Vitamin E , Copper, Manganese, Phosphorus, Vitamin B2, Magnesium, Iron, Fiber, Calcium, and Zinc.
  • Daily need coverage for Vitamin E from Almond butter is 160% higher.

Food types used in this article are Plums, raw and Nuts, almond butter, plain, without salt added.

Infographic

Plum vs Almond butter 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
Plum
1
:
9
Almond butter
Almond butter
Contains less Sodium -100%
Contains more Calcium +5683.3%
Contains more Iron +1952.9%
Contains more Magnesium +3885.7%
Contains more Phosphorus +3075%
Contains more Potassium +376.4%
Contains more Zinc +3190%
Contains more Copper +1538.6%
Contains more Manganese +3998.1%
Contains more Selenium +∞%
Plum
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 7% 5% 7% 14% 0% 3% 19% 7% 0%
Almond butter
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 105% 131% 200% 218% 66% 1% 90% 312% 278% 14%
Contains less Sodium -100%
Contains more Calcium +5683.3%
Contains more Iron +1952.9%
Contains more Magnesium +3885.7%
Contains more Phosphorus +3075%
Contains more Potassium +376.4%
Contains more Zinc +3190%
Contains more Copper +1538.6%
Contains more Manganese +3998.1%
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
Plum
3
:
7
Almond butter
Almond butter
Contains more Vitamin A +34400%
Contains more Vitamin C +∞%
Contains more Vitamin K +∞%
Contains more Vitamin E +9211.5%
Contains more Vitamin B1 +46.4%
Contains more Vitamin B2 +3511.5%
Contains more Vitamin B3 +656.6%
Contains more Vitamin B5 +135.6%
Contains more Vitamin B6 +255.2%
Contains more Folate +960%
Plum
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%
Almond butter
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 485% 0% 0% 11% 217% 60% 20% 24% 40% 0% 0%
Contains more Vitamin A +34400%
Contains more Vitamin C +∞%
Contains more Vitamin K +∞%
Contains more Vitamin E +9211.5%
Contains more Vitamin B1 +46.4%
Contains more Vitamin B2 +3511.5%
Contains more Vitamin B3 +656.6%
Contains more Vitamin B5 +135.6%
Contains more Vitamin B6 +255.2%
Contains more Folate +960%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Plum
Plum
1
:
4
Almond butter
Almond butter
Contains more Water +5218.9%
Contains more Protein +2894.3%
Contains more Fats +19721.4%
Contains more Carbs +64.8%
Contains more Other +732.4%
Plum
11% 87%
Protein: 0.7 g
Fats: 0.28 g
Carbs: 11.42 g
Water: 87.23 g
Other: 0.37 g
Almond butter
21% 56% 19% 3%
Protein: 20.96 g
Fats: 55.5 g
Carbs: 18.82 g
Water: 1.64 g
Other: 3.08 g
Contains more Water +5218.9%
Contains more Protein +2894.3%
Contains more Fats +19721.4%
Contains more Carbs +64.8%
Contains more Other +732.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Plum
Plum
1
:
2
Almond butter
Almond butter
Contains less Saturated Fat -99.6%
Contains more Monounsaturated Fat +24112.7%
Contains more Polyunsaturated fat +30838.6%
Plum
9% 69% 23%
Saturated Fat: 0.017 g
Monounsaturated Fat: 0.134 g
Polyunsaturated fat: 0.044 g
Almond butter
8% 65% 27%
Saturated Fat: 4.152 g
Monounsaturated Fat: 32.445 g
Polyunsaturated fat: 13.613 g
Contains less Saturated Fat -99.6%
Contains more Monounsaturated Fat +24112.7%
Contains more Polyunsaturated fat +30838.6%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Plum
Plum
4
:
2
Almond butter
Almond butter
Contains more Glucose +25250%
Contains more Fructose +∞%
Contains more Maltose +14.3%
Contains more Galactose +∞%
Contains more Starch +∞%
Contains more Sucrose +176.4%
Plum
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
Almond butter
2% 96%
Starch: 0.08 g
Sucrose: 4.34 g
Glucose: 0.02 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0.07 g
Galactose: 0 g
Contains more Glucose +25250%
Contains more Fructose +∞%
Contains more Maltose +14.3%
Contains more Galactose +∞%
Contains more Starch +∞%
Contains more Sucrose +176.4%

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 butter
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 butter Opinion
Net carbs 10.02g 8.52g Plum
Protein 0.7g 20.96g Almond butter
Fats 0.28g 55.5g Almond butter
Carbs 11.42g 18.82g Almond butter
Calories 46kcal 614kcal Almond butter
Starch 0g 0.08g Almond butter
Fructose 3.07g 0g Plum
Sugar 9.92g 4.43g Almond butter
Fiber 1.4g 10.3g Almond butter
Calcium 6mg 347mg Almond butter
Iron 0.17mg 3.49mg Almond butter
Magnesium 7mg 279mg Almond butter
Phosphorus 16mg 508mg Almond butter
Potassium 157mg 748mg Almond butter
Sodium 0mg 7mg Plum
Zinc 0.1mg 3.29mg Almond butter
Copper 0.057mg 0.934mg Almond butter
Manganese 0.052mg 2.131mg Almond butter
Selenium 0µg 2.4µg Almond butter
Vitamin A 345IU 1IU Plum
Vitamin A RAE 17µg 0µg Plum
Vitamin E 0.26mg 24.21mg Almond butter
Vitamin C 9.5mg 0mg Plum
Vitamin B1 0.028mg 0.041mg Almond butter
Vitamin B2 0.026mg 0.939mg Almond butter
Vitamin B3 0.417mg 3.155mg Almond butter
Vitamin B5 0.135mg 0.318mg Almond butter
Vitamin B6 0.029mg 0.103mg Almond butter
Folate 5µg 53µg Almond butter
Vitamin K 6.4µg 0µg Plum
Tryptophan 0.009mg 0.159mg Almond butter
Threonine 0.01mg 0.555mg Almond butter
Isoleucine 0.014mg 0.813mg Almond butter
Leucine 0.015mg 1.483mg Almond butter
Lysine 0.016mg 0.612mg Almond butter
Methionine 0.008mg 0.122mg Almond butter
Phenylalanine 0.014mg 1.149mg Almond butter
Valine 0.016mg 0.937mg Almond butter
Histidine 0.009mg 0.55mg Almond butter
Saturated Fat 0.017g 4.152g Plum
Monounsaturated Fat 0.134g 32.445g Almond butter
Polyunsaturated fat 0.044g 13.613g Almond butter

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Plum Almond butter
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
71%
Almond butter
Minerals Daily Need Coverage Score
6%
Plum
141%
Almond butter

Comparison summary

Which food contains less Sodium?
Plum
Plum contains less Sodium (difference - 7mg)
Which food is lower in Saturated Fat?
Plum
Plum is lower in Saturated Fat (difference - 4.135g)
Which food is cheaper?
Plum
Plum is cheaper (difference - $2.5)
Which food is lower in Sugar?
Almond butter
Almond butter is lower in Sugar (difference - 5.49g)
Which food is lower in glycemic index?
Almond butter
Almond butter is lower in glycemic index (difference - 53)
Which food is richer in minerals?
Almond butter
Almond butter is relatively richer in minerals
Which food is richer in vitamins?
Almond butter
Almond butter 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 butter - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168588/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.