Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Plum vs. Cornmeal — In-Depth Nutrition Comparison

Compare

Differences between Plum and Cornmeal

  • Plum has more Vitamin C, while Cornmeal has more Iron, Folate, Vitamin B1, Vitamin B3, Vitamin B2, Selenium, Phosphorus, Vitamin B6, and Fiber.
  • Cornmeal's daily need coverage for Iron is 52% higher.

The food types used in this comparison are Plums, raw and Cornmeal, degermed, enriched, yellow.

Infographic

Plum vs Cornmeal 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
2
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 23% 0.9% 13% 164% 25% 18% 42% 0.91% 23% 57%
Contains more CalciumCalcium +100%
Contains less SodiumSodium -100%
Contains more MagnesiumMagnesium +357.1%
Contains more IronIron +2464.7%
Contains more CopperCopper +33.3%
Contains more ZincZinc +560%
Contains more PhosphorusPhosphorus +518.8%
Contains more ManganeseManganese +234.6%
Contains more SeleniumSelenium +∞%
~equal in Potassium ~142mg

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
4
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% 21% 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 0% 13% 2.4% 0% 138% 88% 93% 14% 42% 0% 0% 157% 4.7%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +61.2%
Contains more Vitamin EVitamin E +116.7%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin B1Vitamin B1 +1867.9%
Contains more Vitamin B2Vitamin B2 +1369.2%
Contains more Vitamin B3Vitamin B3 +1091.4%
Contains more Vitamin B5Vitamin B5 +77.8%
Contains more Vitamin B6Vitamin B6 +527.6%
Contains more FolateFolate +4080%
Contains more CholineCholine +352.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Plum
1
11% 87%
Protein: 0.7 g
Fats: 0.28 g
Carbs: 11.42 g
Water: 87.23 g
Other: 0.37 g
7% 2% 79% 11%
Protein: 7.11 g
Fats: 1.75 g
Carbs: 79.45 g
Water: 11.18 g
Other: 0.51 g
Contains more WaterWater +680.2%
Contains more ProteinProtein +915.7%
Contains more FatsFats +525%
Contains more CarbsCarbs +595.7%
Contains more OtherOther +37.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
15% 27% 58%
Saturated Fat: Sat. Fat 0.22 g
Monounsaturated Fat: Mono. Fat 0.39 g
Polyunsaturated fat: Poly. Fat 0.828 g
Contains less Sat. FatSaturated Fat -92.3%
Contains more Mono. FatMonounsaturated Fat +191%
Contains more Poly. FatPolyunsaturated fat +1781.8%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Plum
4
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
98%
Starch: 73.3 g
Sucrose: 0.68 g
Glucose: 0.56 g
Fructose: 0.17 g
Lactose: 0 g
Maltose: 0.19 g
Galactose: 0 g
Contains more SucroseSucrose +130.9%
Contains more GlucoseGlucose +805.4%
Contains more FructoseFructose +1705.9%
Contains more GalactoseGalactose +∞%
Contains more StarchStarch +∞%
Contains more MaltoseMaltose +137.5%
~equal in Lactose ~0g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Plum Cornmeal Opinion
Calories 46kcal 370kcal Cornmeal
Protein 0.7g 7.11g Cornmeal
Fats 0.28g 1.75g Cornmeal
Vitamin C 9.5mg 0mg Plum
Net carbs 10.02g 75.55g Cornmeal
Carbs 11.42g 79.45g Cornmeal
Magnesium 7mg 32mg Cornmeal
Calcium 6mg 3mg Plum
Potassium 157mg 142mg Plum
Iron 0.17mg 4.36mg Cornmeal
Sugar 9.92g 1.61g Cornmeal
Fiber 1.4g 3.9g Cornmeal
Copper 0.057mg 0.076mg Cornmeal
Zinc 0.1mg 0.66mg Cornmeal
Starch 0g 73.3g Cornmeal
Phosphorus 16mg 99mg Cornmeal
Sodium 0mg 7mg Plum
Vitamin A 345IU 214IU Plum
Vitamin A 17µg 11µg Plum
Vitamin E 0.26mg 0.12mg Plum
Manganese 0.052mg 0.174mg Cornmeal
Selenium 0µg 10.5µg Cornmeal
Vitamin B1 0.028mg 0.551mg Cornmeal
Vitamin B2 0.026mg 0.382mg Cornmeal
Vitamin B3 0.417mg 4.968mg Cornmeal
Vitamin B5 0.135mg 0.24mg Cornmeal
Vitamin B6 0.029mg 0.182mg Cornmeal
Vitamin K 6.4µg 0µg Plum
Folate 5µg 209µg Cornmeal
Choline 1.9mg 8.6mg Cornmeal
Saturated Fat 0.017g 0.22g Plum
Monounsaturated Fat 0.134g 0.39g Cornmeal
Polyunsaturated fat 0.044g 0.828g Cornmeal
Tryptophan 0.009mg 0.038mg Cornmeal
Threonine 0.01mg 0.172mg Cornmeal
Isoleucine 0.014mg 0.242mg Cornmeal
Leucine 0.015mg 1.006mg Cornmeal
Lysine 0.016mg 0.105mg Cornmeal
Methionine 0.008mg 0.162mg Cornmeal
Phenylalanine 0.014mg 0.366mg Cornmeal
Valine 0.016mg 0.337mg Cornmeal
Histidine 0.009mg 0.172mg Cornmeal
Fructose 3.07g 0.17g Plum

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Plum Cornmeal
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

People also compare

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
42%
Cornmeal
Minerals Daily Need Coverage Score
6%
Plum
37%
Cornmeal

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 - 0.203g)
Which food is lower in glycemic index?
Plum
Plum is lower in glycemic index (difference - 15)
Which food is cheaper?
Plum
Plum is cheaper (difference - $0.9)
Which food is lower in Sugar?
Cornmeal
Cornmeal is lower in Sugar (difference - 8.31g)
Which food is richer in minerals?
Cornmeal
Cornmeal is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Cornmeal - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168867/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.