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Plum vs. Apple — In-Depth Nutrition Comparison

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Important differences between Plum and Apple

  • Apple has less Vitamin C.

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
:
0
Apple
Contains more Iron +41.7%
Contains more Magnesium +40%
Contains more Phosphorus +45.5%
Contains more Potassium +46.7%
Contains less Sodium -100%
Contains more Zinc +150%
Contains more Copper +111.1%
Contains more Manganese +48.6%
Equal in Calcium - 6
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 2% 5% 4% 5% 10% 1% 2% 9% 5% 0%
Contains more Iron +41.7%
Contains more Magnesium +40%
Contains more Phosphorus +45.5%
Contains more Potassium +46.7%
Contains less Sodium -100%
Contains more Zinc +150%
Contains more Copper +111.1%
Contains more Manganese +48.6%
Equal in Calcium - 6

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
:
1
Apple
Contains more Vitamin A +538.9%
Contains more Vitamin E +44.4%
Contains more Vitamin C +106.5%
Contains more Vitamin B1 +64.7%
Contains more Vitamin B3 +358.2%
Contains more Vitamin B5 +121.3%
Contains more Folate +66.7%
Contains more Vitamin K +190.9%
Contains more Vitamin B6 +41.4%
Equal in Vitamin B2 - 0.026
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 4% 4% 0% 16% 5% 6% 2% 4% 10% 3% 0% 6%
Contains more Vitamin A +538.9%
Contains more Vitamin E +44.4%
Contains more Vitamin C +106.5%
Contains more Vitamin B1 +64.7%
Contains more Vitamin B3 +358.2%
Contains more Vitamin B5 +121.3%
Contains more Folate +66.7%
Contains more Vitamin K +190.9%
Contains more Vitamin B6 +41.4%
Equal in Vitamin B2 - 0.026

Macronutrient Comparison

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

Fat Type Comparison

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

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Plum
3
:
3
Apple
Contains more Glucose +108.6%
Contains more Maltose +∞%
Contains more Galactose +∞%
Contains more Starch +∞%
Contains more Sucrose +31.8%
Contains more Fructose +92.2%
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
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 Glucose +108.6%
Contains more Maltose +∞%
Contains more Galactose +∞%
Contains more Starch +∞%
Contains more Sucrose +31.8%
Contains more Fructose +92.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Plum Apple Opinion
Net carbs 10.02g 11.41g Apple
Protein 0.7g 0.26g Plum
Fats 0.28g 0.17g Plum
Carbs 11.42g 13.81g Apple
Calories 46kcal 52kcal Apple
Starch 0g 0.05g Apple
Fructose 3.07g 5.9g Apple
Sugar 9.92g 10.39g Plum
Fiber 1.4g 2.4g Apple
Calcium 6mg 6mg
Iron 0.17mg 0.12mg Plum
Magnesium 7mg 5mg Plum
Phosphorus 16mg 11mg Plum
Potassium 157mg 107mg Plum
Sodium 0mg 1mg Plum
Zinc 0.1mg 0.04mg Plum
Copper 0.057mg 0.027mg Plum
Manganese 0.052mg 0.035mg Plum
Vitamin A 345IU 54IU Plum
Vitamin A RAE 17µg 3µg Plum
Vitamin E 0.26mg 0.18mg Plum
Vitamin C 9.5mg 4.6mg Plum
Vitamin B1 0.028mg 0.017mg Plum
Vitamin B2 0.026mg 0.026mg
Vitamin B3 0.417mg 0.091mg Plum
Vitamin B5 0.135mg 0.061mg Plum
Vitamin B6 0.029mg 0.041mg Apple
Folate 5µg 3µg Plum
Vitamin K 6.4µg 2.2µg Plum
Tryptophan 0.009mg 0.001mg Plum
Threonine 0.01mg 0.006mg Plum
Isoleucine 0.014mg 0.006mg Plum
Leucine 0.015mg 0.013mg Plum
Lysine 0.016mg 0.012mg Plum
Methionine 0.008mg 0.001mg Plum
Phenylalanine 0.014mg 0.006mg Plum
Valine 0.016mg 0.012mg Plum
Histidine 0.009mg 0.005mg Plum
Saturated Fat 0.017g 0.028g Plum
Monounsaturated Fat 0.134g 0.007g Plum
Polyunsaturated fat 0.044g 0.051g Apple

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Plum Apple
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
5%
Apple
Minerals Daily Need Coverage Score
6%
Plum
4%
Apple

Comparison summary

Which food is lower in Sugar?
Plum
Plum is lower in Sugar (difference - 0.47g)
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 - 0.011g)
Which food is richer in minerals?
Plum
Plum is relatively richer in minerals
Which food is richer in vitamins?
Plum
Plum is relatively richer in vitamins
Which food is lower in glycemic index?
Apple
Apple is lower in glycemic index (difference - 17)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($0.5)

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.