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Plum vs. Avocado — In-Depth Nutrition Comparison

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What are the main differences between Plum and Avocado?

  • Avocado has more Vitamin B5, Fiber, Folate, Vitamin B6, Copper, Vitamin K, Vitamin E , Potassium, and Vitamin B3 than Plum.
  • Avocado's daily need coverage for Vitamin B5 is 25% higher.
  • Plum is lower in Saturated Fat.

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

Infographic

Plum vs Avocado infographic
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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
1
:
Contains less Sodium -100%
Contains more Calcium +100%
Contains more Iron +223.5%
Contains more Magnesium +314.3%
Contains more Phosphorus +225%
Contains more Potassium +208.9%
Contains more Zinc +540%
Contains more Copper +233.3%
Contains more Manganese +173.1%
Contains more Selenium +∞%
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 4% 21% 21% 23% 43% 1% 18% 64% 19% 3%
Contains less Sodium -100%
Contains more Calcium +100%
Contains more Iron +223.5%
Contains more Magnesium +314.3%
Contains more Phosphorus +225%
Contains more Potassium +208.9%
Contains more Zinc +540%
Contains more Copper +233.3%
Contains more Manganese +173.1%
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
1
:
10
Avocado
Contains more Vitamin A +136.3%
Contains more Vitamin E +696.2%
Contains more Vitamin B1 +139.3%
Contains more Vitamin B2 +400%
Contains more Vitamin B3 +316.8%
Contains more Vitamin B5 +928.9%
Contains more Vitamin B6 +786.2%
Contains more Folate +1520%
Contains more Choline +647.4%
Contains more Vitamin K +228.1%
Equal in Vitamin C - 10
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 21% 6% 0% 32% 7% 6% 8% 9% 7% 4% 0% 2% 16%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 9% 42% 0% 34% 17% 30% 33% 84% 60% 61% 0% 8% 53%
Contains more Vitamin A +136.3%
Contains more Vitamin E +696.2%
Contains more Vitamin B1 +139.3%
Contains more Vitamin B2 +400%
Contains more Vitamin B3 +316.8%
Contains more Vitamin B5 +928.9%
Contains more Vitamin B6 +786.2%
Contains more Folate +1520%
Contains more Choline +647.4%
Contains more Vitamin K +228.1%
Equal in Vitamin C - 10

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Plum
2
:
Contains more Carbs +33.9%
Contains more Water +19.1%
Contains more Protein +185.7%
Contains more Fats +5135.7%
Contains more Other +327%
11% 87%
Protein: 0.7 g
Fats: 0.28 g
Carbs: 11.42 g
Water: 87.23 g
Other: 0.37 g
2% 15% 9% 73%
Protein: 2 g
Fats: 14.66 g
Carbs: 8.53 g
Water: 73.23 g
Other: 1.58 g
Contains more Carbs +33.9%
Contains more Water +19.1%
Contains more Protein +185.7%
Contains more Fats +5135.7%
Contains more Other +327%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Plum
1
:
Contains less Saturated Fat -99.2%
Contains more Monounsaturated Fat +7212.7%
Contains more Polyunsaturated fat +4027.3%
9% 69% 23%
Saturated Fat: 0.017 g
Monounsaturated Fat: 0.134 g
Polyunsaturated fat: 0.044 g
15% 71% 13%
Saturated Fat: 2.126 g
Monounsaturated Fat: 9.799 g
Polyunsaturated fat: 1.816 g
Contains less Saturated Fat -99.2%
Contains more Monounsaturated Fat +7212.7%
Contains more Polyunsaturated fat +4027.3%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Plum
5
:
Contains more Sucrose +2516.7%
Contains more Glucose +1270.3%
Contains more Fructose +2458.3%
Contains more Maltose +∞%
Contains more Galactose +40%
Contains more Starch +∞%
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
14% 8% 49% 16% 13%
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 Sucrose +2516.7%
Contains more Glucose +1270.3%
Contains more Fructose +2458.3%
Contains more Maltose +∞%
Contains more Galactose +40%
Contains more Starch +∞%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Plum Avocado
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 Avocado Opinion
Net carbs 10.02g 1.83g Plum
Protein 0.7g 2g Avocado
Fats 0.28g 14.66g Avocado
Carbs 11.42g 8.53g Plum
Calories 46kcal 160kcal Avocado
Starch 0g 0.11g Avocado
Fructose 3.07g 0.12g Plum
Sugar 9.92g 0.66g Avocado
Fiber 1.4g 6.7g Avocado
Calcium 6mg 12mg Avocado
Iron 0.17mg 0.55mg Avocado
Magnesium 7mg 29mg Avocado
Phosphorus 16mg 52mg Avocado
Potassium 157mg 485mg Avocado
Sodium 0mg 7mg Plum
Zinc 0.1mg 0.64mg Avocado
Copper 0.057mg 0.19mg Avocado
Manganese 0.052mg 0.142mg Avocado
Selenium 0µg 0.4µg Avocado
Vitamin A 345IU 146IU Plum
Vitamin A RAE 17µg 7µg Plum
Vitamin E 0.26mg 2.07mg Avocado
Vitamin C 9.5mg 10mg Avocado
Vitamin B1 0.028mg 0.067mg Avocado
Vitamin B2 0.026mg 0.13mg Avocado
Vitamin B3 0.417mg 1.738mg Avocado
Vitamin B5 0.135mg 1.389mg Avocado
Vitamin B6 0.029mg 0.257mg Avocado
Folate 5µg 81µg Avocado
Choline 1.9mg 14.2mg Avocado
Vitamin K 6.4µg 21µg Avocado
Tryptophan 0.009mg 0.025mg Avocado
Threonine 0.01mg 0.073mg Avocado
Isoleucine 0.014mg 0.084mg Avocado
Leucine 0.015mg 0.143mg Avocado
Lysine 0.016mg 0.132mg Avocado
Methionine 0.008mg 0.038mg Avocado
Phenylalanine 0.014mg 0.097mg Avocado
Valine 0.016mg 0.107mg Avocado
Histidine 0.009mg 0.049mg Avocado
Saturated Fat 0.017g 2.126g Plum
Monounsaturated Fat 0.134g 9.799g Avocado
Polyunsaturated fat 0.044g 1.816g Avocado
Omega-6 - Gamma-linoleic acid 0.015g Avocado
Omega-3 - ALA 0.111g Avocado

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Plum Avocado
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
33%
Avocado
Minerals Daily Need Coverage Score
6%
Plum
21%
Avocado

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 - 2.109g)
Which food is cheaper?
Plum
Plum is cheaper (difference - $0.3)
Which food is lower in Sugar?
Avocado
Avocado is lower in Sugar (difference - 9.26g)
Which food is lower in glycemic index?
Avocado
Avocado is lower in glycemic index (difference - 13)
Which food is richer in minerals?
Avocado
Avocado is relatively richer in minerals
Which food is richer in vitamins?
Avocado
Avocado 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. Avocado - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171705/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.