Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Plum vs. Apple — In-Depth Nutrition Comparison

Compare

Important differences between plums and apples

  • Apples have less vitamin A and vitamin C.
  • Plums have 2 times more vitamin C than apples. Plums have 9.5mg of vitamin C, while apples have 4.6mg.
  • Plums have a higher glycemic index than apples.

The food varieties used in the comparison are Plums, raw and Apples, raw, with skin.

Infographic

Plum vs Apple 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
8
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%
Apple
0
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 3.6% 1.8% 9.4% 4.5% 9% 1.1% 4.7% 0.13% 4.6% 0%
Contains more MagnesiumMagnesium +40%
Contains more PotassiumPotassium +46.7%
Contains more IronIron +41.7%
Contains more CopperCopper +111.1%
Contains more ZincZinc +150%
Contains more PhosphorusPhosphorus +45.5%
Contains less SodiumSodium -100%
Contains more ManganeseManganese +48.6%
~equal in Calcium ~6mg
~equal in Selenium ~0µg

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
8
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%
Apple
2
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 15% 1% 3.6% 0% 4.3% 6% 1.7% 3.7% 9.5% 0% 5.5% 2.3% 1.9%
Contains more Vitamin CVitamin C +106.5%
Contains more Vitamin AVitamin A +466.7%
Contains more Vitamin EVitamin E +44.4%
Contains more Vitamin B1Vitamin B1 +64.7%
Contains more Vitamin B3Vitamin B3 +358.2%
Contains more Vitamin B5Vitamin B5 +121.3%
Contains more Vitamin KVitamin K +190.9%
Contains more FolateFolate +66.7%
Contains more Vitamin B6Vitamin B6 +41.4%
Contains more CholineCholine +78.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.026mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Plum Apple DV% diff.
Vitamin C 9.5mg 4.6mg 5%
Fructose 3.07g 5.9g 4%
Vitamin K 6.4µg 2.2µg 4%
Fiber 1.4g 2.4g 4%
Copper 0.057mg 0.027mg 3%
Vitamin B3 0.417mg 0.091mg 2%
Vitamin A 17µg 3µg 2%
Phosphorus 16mg 11mg 1%
Folate 5µg 3µg 1%
Vitamin B6 0.029mg 0.041mg 1%
Vitamin B5 0.135mg 0.061mg 1%
Protein 0.7g 0.26g 1%
Manganese 0.052mg 0.035mg 1%
Vitamin E 0.26mg 0.18mg 1%
Vitamin B1 0.028mg 0.017mg 1%
Zinc 0.1mg 0.04mg 1%
Iron 0.17mg 0.12mg 1%
Potassium 157mg 107mg 1%
Carbs 11.42g 13.81g 1%
Calories 46kcal 52kcal 0%
Fats 0.28g 0.17g 0%
Net carbs 10.02g 11.41g N/A
Magnesium 7mg 5mg 0%
Calcium 6mg 6mg 0%
Sugar 9.92g 10.39g N/A
Starch 0g 0.05g 0%
Sodium 0mg 1mg 0%
Vitamin B2 0.026mg 0.026mg 0%
Choline 1.9mg 3.4mg 0%
Saturated fat 0.017g 0.028g 0%
Monounsaturated fat 0.134g 0.007g 0%
Polyunsaturated fat 0.044g 0.051g 0%
Tryptophan 0.009mg 0.001mg 0%
Threonine 0.01mg 0.006mg 0%
Isoleucine 0.014mg 0.006mg 0%
Leucine 0.015mg 0.013mg 0%
Lysine 0.016mg 0.012mg 0%
Methionine 0.008mg 0.001mg 0%
Phenylalanine 0.014mg 0.006mg 0%
Valine 0.016mg 0.012mg 0%
Histidine 0.009mg 0.005mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Plum
4
11% 87%
Protein: 0.7 g
Fats: 0.28 g
Carbs: 11.42 g
Water: 87.23 g
Other: 0.37 g
Apple
1
14% 86%
Protein: 0.26 g
Fats: 0.17 g
Carbs: 13.81 g
Water: 85.56 g
Other: 0.2 g
Contains more ProteinProtein +169.2%
Contains more FatsFats +64.7%
Contains more OtherOther +85%
Contains more CarbsCarbs +20.9%
~equal in Water ~85.56g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Plum
2
9% 69% 23%
Saturated fat: Sat. Fat 0.017 g
Monounsaturated fat: Mono. Fat 0.134 g
Polyunsaturated fat: Poly. Fat 0.044 g
Apple
1
33% 8% 59%
Saturated fat: Sat. Fat 0.028 g
Monounsaturated fat: Mono. Fat 0.007 g
Polyunsaturated fat: Poly. Fat 0.051 g
Contains less Sat. FatSaturated fat -39.3%
Contains more Mono. FatMonounsaturated fat +1814.3%
Contains more Poly. FatPolyunsaturated fat +15.9%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
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
Apple
3
20% 23% 56%
Starch: 0.05 g
Sucrose: 2.07 g
Glucose: 2.43 g
Fructose: 5.9 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more GlucoseGlucose +108.6%
Contains more MaltoseMaltose +∞%
Contains more GalactoseGalactose +∞%
Contains more StarchStarch +∞%
Contains more SucroseSucrose +31.8%
Contains more FructoseFructose +92.2%
~equal in Lactose ~0g

People also compare

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. Apple - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171688/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.