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  6. Plum vs. Baked beans

Plum vs. Baked beans — In-Depth Nutrition Comparison

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The main differences between plums and baked beans

  • Plums are richer in vitamin C, yet baked beans are richer in iron, fiber, phosphorus, copper, folate, selenium, and vitamin B1.
  • Daily need coverage for iron for baked beans is 23% higher.
  • Plums contain 9 times more vitamin C than baked beans. Plums contain 9.5mg of vitamin C, while baked beans contain 1.1mg.
  • Plums contain less saturated fat.
  • Baked beans have a lower glycemic index than plums.

Food types used in this article are Plums, raw and Beans, baked, home prepared.

Infographic

Plum vs Baked beans 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
Plum
1
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 31% 18% 32% 75% 53% 20% 47% 55% 33% 31%
Contains less SodiumSodium -100%
Contains more MagnesiumMagnesium +514.3%
Contains more CalciumCalcium +916.7%
Contains more PotassiumPotassium +128%
Contains more IronIron +1070.6%
Contains more CopperCopper +178.9%
Contains more ZincZinc +630%
Contains more PhosphorusPhosphorus +581.3%
Contains more ManganeseManganese +390.4%
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
Plum
5
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%
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 3.7% 0% 0% 0% 34% 11% 7.7% 9.3% 21% 0% 0% 36% 0%
Contains more Vitamin CVitamin C +763.6%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +385.7%
Contains more Vitamin B2Vitamin B2 +88.5%
Contains more Vitamin B5Vitamin B5 +14.8%
Contains more Vitamin B6Vitamin B6 +210.3%
Contains more FolateFolate +860%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~0.408mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Plum Baked beans DV% diff.
Iron 0.17mg 1.99mg 23%
Sodium 0mg 422mg 18%
Fiber 1.4g 5.5g 16%
Phosphorus 16mg 109mg 13%
Copper 0.057mg 0.159mg 11%
Folate 5µg 48µg 11%
Protein 0.7g 5.54g 10%
Selenium 0µg 5.7µg 10%
Magnesium 7mg 43mg 9%
Saturated fat 0.017g 1.948g 9%
Vitamin C 9.5mg 1.1mg 9%
Manganese 0.052mg 0.255mg 9%
Vitamin B1 0.028mg 0.136mg 9%
Fats 0.28g 5.15g 7%
Calcium 6mg 61mg 6%
Potassium 157mg 358mg 6%
Zinc 0.1mg 0.73mg 6%
Monounsaturated fat 0.134g 2.133g 5%
Polyunsaturated fat 0.044g 0.74g 5%
Vitamin K 6.4µg 5%
Vitamin B6 0.029mg 0.09mg 5%
Calories 46kcal 155kcal 5%
Fructose 3.07g 4%
Carbs 11.42g 21.63g 3%
Cholesterol 0mg 5mg 2%
Vitamin B2 0.026mg 0.049mg 2%
Vitamin A 17µg 0µg 2%
Vitamin E 0.26mg 2%
Net carbs 10.02g 16.13g N/A
Sugar 9.92g N/A
Vitamin B3 0.417mg 0.408mg 0%
Vitamin B5 0.135mg 0.155mg 0%
Choline 1.9mg 0%
Tryptophan 0.009mg 0.067mg 0%
Threonine 0.01mg 0.228mg 0%
Isoleucine 0.014mg 0.242mg 0%
Leucine 0.015mg 0.428mg 0%
Lysine 0.016mg 0.379mg 0%
Methionine 0.008mg 0.086mg 0%
Phenylalanine 0.014mg 0.287mg 0%
Valine 0.016mg 0.282mg 0%
Histidine 0.009mg 0.153mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Plum
Plum
1
11% 87%
Protein: 0.7 g
Fats: 0.28 g
Carbs: 11.42 g
Water: 87.23 g
Other: 0.37 g
6% 5% 22% 65% 3%
Protein: 5.54 g
Fats: 5.15 g
Carbs: 21.63 g
Water: 65.17 g
Other: 2.51 g
Contains more WaterWater +33.8%
Contains more ProteinProtein +691.4%
Contains more FatsFats +1739.3%
Contains more CarbsCarbs +89.4%
Contains more OtherOther +578.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Plum
Plum
1
9% 69% 23%
Saturated fat: Sat. Fat 0.017 g
Monounsaturated fat: Mono. Fat 0.134 g
Polyunsaturated fat: Poly. Fat 0.044 g
40% 44% 15%
Saturated fat: Sat. Fat 1.948 g
Monounsaturated fat: Mono. Fat 2.133 g
Polyunsaturated fat: Poly. Fat 0.74 g
Contains less Sat. FatSaturated fat -99.1%
Contains more Mono. FatMonounsaturated fat +1491.8%
Contains more Poly. FatPolyunsaturated fat +1581.8%

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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. Baked beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173731/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.