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Plum vs. Cheese — In-Depth Nutrition Comparison

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How are plums and cheese different?

  • Plums contain less calcium, phosphorus, selenium, vitamin B12, zinc, vitamin B2, and vitamin A than cheese.
  • Cheese covers your daily need for saturated fat, 94% more than plums.
  • Plums contain less saturated fat.
  • Plums have a higher glycemic index. The glycemic index of plums is 53, while the glycemic index of cheese is 0.

Plums, raw and Cheese, cheddar types were used in this article.

Infographic

Plum vs Cheese 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
Plum
5
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%
Cheese
Cheese
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 213% 6.7% 5.3% 10% 99% 195% 85% 3.5% 155%
Contains more PotassiumPotassium +106.6%
Contains more IronIron +21.4%
Contains more CopperCopper +90%
Contains less SodiumSodium -100%
Contains more ManganeseManganese +92.6%
Contains more MagnesiumMagnesium +285.7%
Contains more CalciumCalcium +11733.3%
Contains more ZincZinc +3540%
Contains more PhosphorusPhosphorus +2743.8%
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
3
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 32% 0% 5.7% 5.2% 7% 6% 7.8% 8.1% 6.7% 0% 16% 3.8%
Cheese
Cheese
8
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 9% 110% 14% 7.3% 99% 1.1% 25% 15% 138% 6% 20%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B3Vitamin B3 +606.8%
Contains more Vitamin KVitamin K +166.7%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin AVitamin A +1841.2%
Contains more Vitamin EVitamin E +173.1%
Contains more Vitamin B2Vitamin B2 +1546.2%
Contains more Vitamin B5Vitamin B5 +203.7%
Contains more Vitamin B6Vitamin B6 +127.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +440%
~equal in Vitamin B1 ~0.029mg

All nutrients comparison - raw data values

Nutrient Plum Cheese DV% diff.
Saturated fat 0.017g 18.867g 86%
Calcium 6mg 710mg 70%
Phosphorus 16mg 455mg 63%
Selenium 0µg 28.5µg 52%
Fats 0.28g 33.31g 51%
Vitamin B12 0µg 1.1µg 46%
Protein 0.7g 22.87g 44%
Vitamin A 17µg 330µg 35%
Cholesterol 0mg 99mg 33%
Zinc 0.1mg 3.64mg 32%
Vitamin B2 0.026mg 0.428mg 31%
Sodium 0mg 653mg 28%
Monounsaturated fat 0.134g 9.246g 23%
Calories 46kcal 404kcal 18%
Vitamin C 9.5mg 0mg 11%
Polyunsaturated fat 0.044g 1.421g 9%
Fiber 1.4g 0g 6%
Vitamin B5 0.135mg 0.41mg 6%
Folate 5µg 27µg 6%
Magnesium 7mg 27mg 5%
Fructose 3.07g 0g 4%
Carbs 11.42g 3.09g 3%
Vitamin D* 0 IU 24 IU 3%
Vitamin D 0µg 0.6µg 3%
Copper 0.057mg 0.03mg 3%
Vitamin E 0.26mg 0.71mg 3%
Vitamin B6 0.029mg 0.066mg 3%
Vitamin K 6.4µg 2.4µg 3%
Choline 1.9mg 16.5mg 3%
Potassium 157mg 76mg 2%
Vitamin B3 0.417mg 0.059mg 2%
Manganese 0.052mg 0.027mg 1%
Protein per 100 calories 1.5g 5.7g N/A
Calories per 10 g protein 657kcal 177kcal N/A
Weight per 100 calories 217g 25g N/A
Unsaturated / Saturated Fat ratio 10 0.57 N/A
Net carbs 10.02g 3.09g N/A
Iron 0.17mg 0.14mg 0%
Sugar 9.92g 0.48g N/A
Vitamin B1 0.028mg 0.029mg 0%
Trans fat 0g 0.917g N/A
Tryptophan 0.009mg 0.547mg 0%
Threonine 0.01mg 1.044mg 0%
Isoleucine 0.014mg 1.206mg 0%
Leucine 0.015mg 1.939mg 0%
Lysine 0.016mg 1.025mg 0%
Methionine 0.008mg 0.547mg 0%
Phenylalanine 0.014mg 1.074mg 0%
Valine 0.016mg 1.404mg 0%
Histidine 0.009mg 0.547mg 0%
Omega-3 - EPA 0g 0.01g N/A
Omega-3 - DHA 0g 0.001g N/A
Omega-3 - DPA 0g 0.017g N/A
Omega-6 - Eicosadienoic acid 0.007g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Plum
Plum
2
11% 87%
Protein: 0.7 g
Fats: 0.28 g
Carbs: 11.42 g
Water: 87.23 g
Other: 0.37 g
Cheese
Cheese
3
23% 33% 3% 37% 4%
Protein: 22.87 g
Fats: 33.31 g
Carbs: 3.09 g
Water: 37.02 g
Other: 3.71 g
Contains more CarbsCarbs +269.6%
Contains more WaterWater +135.6%
Contains more ProteinProtein +3167.1%
Contains more FatsFats +11796.4%
Contains more OtherOther +902.7%

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
Cheese
Cheese
2
64% 31% 5%
Saturated fat: Sat. Fat 18.867 g
Monounsaturated fat: Mono. Fat 9.246 g
Polyunsaturated fat: Poly. Fat 1.421 g
Contains less Sat. FatSaturated fat -99.9%
Contains more Mono. FatMonounsaturated fat +6800%
Contains more Poly. FatPolyunsaturated fat +3129.5%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Plum
Plum
5
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
Cheese
Cheese
1
54% 25% 21%
Starch: 0 g
Sucrose: 0 g
Glucose: 0.26 g
Fructose: 0 g
Lactose: 0.12 g
Maltose: 0 g
Galactose: 0.1 g
Contains more SucroseSucrose +∞%
Contains more GlucoseGlucose +1850%
Contains more FructoseFructose +∞%
Contains more MaltoseMaltose +∞%
Contains more GalactoseGalactose +40%
Contains more LactoseLactose +∞%
~equal in Starch ~0g

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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. Cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173414/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.