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Plum vs. Cloudberry — In-Depth Nutrition Comparison

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What are the main differences between Plum and Cloudberry?

  • Cloudberry has more Vitamin C, and Iron than Plum.
  • Cloudberry's daily need coverage for Vitamin C is 165% higher.

We used Plums, raw and Cloudberries, raw (Alaska Native) types in this comparison.

Infographic

Plum vs Cloudberry 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.
Contains more Calcium +200%
Contains more Iron +311.8%
Contains more Phosphorus +118.8%
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 6% 27% 0% 15% 0% 0% 0% 0% 0% 0%
Contains more Calcium +200%
Contains more Iron +311.8%
Contains more Phosphorus +118.8%

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
8
:
Contains more Vitamin A +64.3%
Contains more Vitamin C +1563.2%
Contains more Vitamin B1 +78.6%
Contains more Vitamin B2 +169.2%
Contains more Vitamin B3 +115.8%
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 13% 0% 0% 527% 13% 17% 17% 0% 0% 0% 0% 0%
Contains more Vitamin A +64.3%
Contains more Vitamin C +1563.2%
Contains more Vitamin B1 +78.6%
Contains more Vitamin B2 +169.2%
Contains more Vitamin B3 +115.8%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Carbs +32.8%
Contains more Protein +242.9%
Contains more Fats +185.7%
Contains more Other +224.3%
Equal in Water - 87
11% 87%
Protein: 0.7 g
Fats: 0.28 g
Carbs: 11.42 g
Water: 87.23 g
Other: 0.37 g
2% 9% 87%
Protein: 2.4 g
Fats: 0.8 g
Carbs: 8.6 g
Water: 87 g
Other: 1.2 g
Contains more Carbs +32.8%
Contains more Protein +242.9%
Contains more Fats +185.7%
Contains more Other +224.3%
Equal in Water - 87

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Plum Cloudberry
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok

All nutrients comparison - raw data values

Nutrient Plum Cloudberry Opinion
Net carbs 10.02g 8.6g Plum
Protein 0.7g 2.4g Cloudberry
Fats 0.28g 0.8g Cloudberry
Carbs 11.42g 8.6g Plum
Calories 46kcal 51kcal Cloudberry
Fructose 3.07g Plum
Sugar 9.92g Cloudberry
Fiber 1.4g Plum
Calcium 6mg 18mg Cloudberry
Iron 0.17mg 0.7mg Cloudberry
Magnesium 7mg Plum
Phosphorus 16mg 35mg Cloudberry
Potassium 157mg Plum
Zinc 0.1mg Plum
Copper 0.057mg Plum
Manganese 0.052mg Plum
Vitamin A 345IU 210IU Plum
Vitamin A RAE 17µg Plum
Vitamin E 0.26mg Plum
Vitamin C 9.5mg 158mg Cloudberry
Vitamin B1 0.028mg 0.05mg Cloudberry
Vitamin B2 0.026mg 0.07mg Cloudberry
Vitamin B3 0.417mg 0.9mg Cloudberry
Vitamin B5 0.135mg Plum
Vitamin B6 0.029mg Plum
Folate 5µg Plum
Vitamin K 6.4µg Plum
Tryptophan 0.009mg Plum
Threonine 0.01mg Plum
Isoleucine 0.014mg Plum
Leucine 0.015mg Plum
Lysine 0.016mg Plum
Methionine 0.008mg Plum
Phenylalanine 0.014mg Plum
Valine 0.016mg Plum
Histidine 0.009mg Plum
Saturated Fat 0.017g Cloudberry
Monounsaturated Fat 0.134g Plum
Polyunsaturated fat 0.044g Plum

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Plum Cloudberry
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
49%
Cloudberry
Minerals Daily Need Coverage Score
6%
Plum
5%
Cloudberry

Comparison summary

Which food is richer in minerals?
Plum
Plum is relatively richer in minerals
Which food is richer in vitamins?
Plum
Plum is relatively richer in vitamins
Which food is lower in Sugar?
Cloudberry
Cloudberry is lower in Sugar (difference - 9.92g)
Which food contains less Sodium?
Cloudberry
Cloudberry contains less Sodium (difference - 0mg)
Which food is lower in Cholesterol?
Cloudberry
Cloudberry is lower in Cholesterol (difference - 0mg)
Which food is lower in Saturated Fat?
Cloudberry
Cloudberry is lower in Saturated Fat (difference - 0.017g)
Which food is lower in glycemic index?
Cloudberry
Cloudberry is lower in glycemic index (difference - 9)
Which food is cheaper?
Cloudberry
Cloudberry is cheaper (difference - $0.5)

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. Cloudberry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169802/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.