Plum vs. Avocado — In-Depth Nutrition Comparison

Compare

What are the main differences between plums and avocados?

Avocados have more vitamin B5, fiber, folate, vitamin B6, copper, vitamin K, vitamin E, potassium, and vitamin B3 than plums.
Avocados' daily need coverage for vitamin B5 is 25% higher.
Plums are lower in saturated fat.
Plums have a higher glycemic index (53) than avocados (40).

We used Plums, raw and Avocados, raw, all commercial varieties types in this comparison.

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

Avocado

Contains less SodiumSodium

-100%

Contains more MagnesiumMagnesium	+314.3%
Contains more CalciumCalcium	+100%
Contains more PotassiumPotassium	+208.9%
Contains more IronIron	+223.5%
Contains more CopperCopper	+233.3%
Contains more ZincZinc	+540%
Contains more PhosphorusPhosphorus	+225%
Contains more ManganeseManganese	+173.1%
Contains more SeleniumSelenium	+∞%

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

Avocado

Contains more Vitamin AVitamin A

+142.9%

Contains more Vitamin EVitamin E	+696.2%
Contains more Vitamin B1Vitamin B1	+139.3%
Contains more Vitamin B2Vitamin B2	+400%
Contains more Vitamin B3Vitamin B3	+316.8%
Contains more Vitamin B5Vitamin B5	+928.9%
Contains more Vitamin B6Vitamin B6	+786.2%
Contains more Vitamin KVitamin K	+228.1%
Contains more FolateFolate	+1520%

~equal in Vitamin C ~10mg

~equal in Vitamin D ~0µg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin B5	0.135mg	1.389mg	25%
Monounsaturated fat	0.134g	9.799g	24%
Fats	0.28g	14.66g	22%
Fiber	1.4g	6.7g	21%
Folate	5µg	81µg	19%
Vitamin B6	0.029mg	0.257mg	18%
Copper	0.057mg	0.19mg	15%
Vitamin E	0.26mg	2.07mg	12%
Vitamin K	6.4µg	21µg	12%
Polyunsaturated fat	0.044g	1.816g	12%
Potassium	157mg	485mg	10%
Saturated fat	0.017g	2.126g	10%
Vitamin B2	0.026mg	0.13mg	8%
Vitamin B3	0.417mg	1.738mg	8%
Calories	46kcal	160kcal	6%
Magnesium	7mg	29mg	5%
Iron	0.17mg	0.55mg	5%
Zinc	0.1mg	0.64mg	5%
Phosphorus	16mg	52mg	5%
Manganese	0.052mg	0.142mg	4%
Fructose	3.07g	0.12g	4%
Protein	0.7g	2g	3%
Vitamin B1	0.028mg	0.067mg	3%
Choline	1.9mg	14.2mg	2%
Vitamin C	9.5mg	10mg	1%
Carbs	11.42g	8.53g	1%
Calcium	6mg	12mg	1%
Vitamin A	17µg	7µg	1%
Selenium	0µg	0.4µg	1%
Protein per 100 calories	1.5g	1.3g	N/A
Calories per 10 g protein	657kcal	800kcal	N/A
Weight per 100 calories	217g	63g	N/A
Unsaturated / Saturated Fat ratio	10	5.5	N/A
Net carbs	10.02g	1.83g	N/A
Sugar	9.92g	0.66g	N/A
Starch	0g	0.11g	0%
Sodium	0mg	7mg	0%
Tryptophan	0.009mg	0.025mg	0%
Threonine	0.01mg	0.073mg	0%
Isoleucine	0.014mg	0.084mg	0%
Leucine	0.015mg	0.143mg	0%
Lysine	0.016mg	0.132mg	0%
Methionine	0.008mg	0.038mg	0%
Phenylalanine	0.014mg	0.097mg	0%
Valine	0.016mg	0.107mg	0%
Histidine	0.009mg	0.049mg	0%
Omega-3 - ALA		0.111g	N/A
Omega-6 - Gamma-linoleic acid		0.015g	N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison

Plum

Protein: 0.7 g

Fats: 0.28 g

Carbs: 11.42 g

Water: 87.23 g

Other: 0.37 g

Avocado

Protein: 2 g

Fats: 14.66 g

Carbs: 8.53 g

Water: 73.23 g

Other: 1.58 g

Contains more CarbsCarbs	+33.9%
Contains more WaterWater	+19.1%

Contains more ProteinProtein	+185.7%
Contains more FatsFats	+5135.7%
Contains more OtherOther	+327%

Fat Type Comparison

Fat type breakdown side-by-side comparison

Plum

Saturated fat: Sat. Fat 0.017 g

Monounsaturated fat: Mono. Fat 0.134 g

Polyunsaturated fat: Poly. Fat 0.044 g

Avocado

Saturated fat: Sat. Fat 2.126 g

Monounsaturated fat: Mono. Fat 9.799 g

Polyunsaturated fat: Poly. Fat 1.816 g

Contains less Sat. FatSaturated fat

-99.2%

Contains more Mono. FatMonounsaturated fat	+7212.7%
Contains more Poly. FatPolyunsaturated fat	+4027.3%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison

Plum

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

Avocado

Starch: 0.11 g

Sucrose: 0.06 g

Glucose: 0.37 g

Fructose: 0.12 g

Lactose: 0 g

Maltose: 0 g

Galactose: 0.1 g

Contains more SucroseSucrose	+2516.7%
Contains more GlucoseGlucose	+1270.3%
Contains more FructoseFructose	+2458.3%
Contains more MaltoseMaltose	+∞%
Contains more GalactoseGalactose	+40%