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Common plum vs Apple - In-Depth Nutrition Comparison

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Important differences between Common plum and Apple

  • Apple has less Vitamin C.

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

Infographic

Common 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" chart below show how much of the daily needs can be covered by 300 grams of the food
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%
Equal in Calcium - 6
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 2% 7% 5% 7% 14% 0% 3% 19%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 2% 5% 4% 5% 10% 1% 2% 9%
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%
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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
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

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 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 Common plum Apple Opinion
Net carbs 10.02g 11.41g Apple
Protein 0.7g 0.26g Common plum
Fats 0.28g 0.17g Common 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 Common plum
Fiber 1.4g 2.4g Apple
Calcium 6mg 6mg
Iron 0.17mg 0.12mg Common plum
Magnesium 7mg 5mg Common plum
Phosphorus 16mg 11mg Common plum
Potassium 157mg 107mg Common plum
Sodium 0mg 1mg Common plum
Zinc 0.1mg 0.04mg Common plum
Copper 0.057mg 0.027mg Common plum
Vitamin A 345IU 54IU Common plum
Vitamin E 0.26mg 0.18mg Common plum
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 9.5mg 4.6mg Common plum
Vitamin B1 0.028mg 0.017mg Common plum
Vitamin B2 0.026mg 0.026mg
Vitamin B3 0.417mg 0.091mg Common plum
Vitamin B5 0.135mg 0.061mg Common plum
Vitamin B6 0.029mg 0.041mg Apple
Folate 5µg 3µg Common plum
Vitamin B12 0µg 0µg
Vitamin K 6.4µg 2.2µg Common plum
Tryptophan 0.009mg 0.001mg Common plum
Threonine 0.01mg 0.006mg Common plum
Isoleucine 0.014mg 0.006mg Common plum
Leucine 0.015mg 0.013mg Common plum
Lysine 0.016mg 0.012mg Common plum
Methionine 0.008mg 0.001mg Common plum
Phenylalanine 0.014mg 0.006mg Common plum
Valine 0.016mg 0.012mg Common plum
Histidine 0.009mg 0.005mg Common plum
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.017g 0.028g Common plum
Monounsaturated Fat 0.134g 0.007g Common plum
Polyunsaturated fat 0.044g 0.051g Apple

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Common plum Apple
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
5
Apple
Mineral Summary Score
7
Common plum
4
Apple

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
2%
Apple
Carbohydrates
11%
Common plum
14%
Apple
Fats
1%
Common plum
1%
Apple

Comparison summary

Which food is lower in Sugar?
Common plum
Common plum is lower in Sugar (difference - 0.47g)
Which food contains less Sodium?
Common plum
Common plum contains less Sodium (difference - 1mg)
Which food is lower in Saturated Fat?
Common plum
Common plum is lower in Saturated Fat (difference - 0.011g)
Which food is richer in minerals?
Common plum
Common plum is relatively richer in minerals
Which food is richer in vitamins?
Common plum
Common 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

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. 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.