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  6. Plum vs. Grape

Plum vs. Grape — In-Depth Nutrition Comparison

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Significant differences between Plum and Grape

  • Plum has more Vitamin C, however, Grape is richer in Manganese, Vitamin K, Vitamin B6, and Vitamin B1.
  • Grape covers your daily Manganese needs 29% more than Plum.
  • Grape has 2 times less Vitamin C than Plum. Plum has 9.5mg of Vitamin C, while Grape has 4mg.
  • Plum contains less Sugar.

Specific food types used in this comparison are Plums, raw and Grapes, american type (slip skin), raw.

Infographic

Plum vs Grape 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
5
:
5
Grape
Grape
Contains more Magnesium +40%
Contains more Phosphorus +60%
Contains less Sodium -100%
Contains more Zinc +150%
Contains more Copper +42.5%
Contains more Calcium +133.3%
Contains more Iron +70.6%
Contains more Potassium +21.7%
Contains more Manganese +1280.8%
Contains more Selenium +∞%
Plum
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 7% 5% 7% 14% 0% 3% 19% 7% 0%
Grape
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 11% 4% 5% 17% 1% 2% 14% 94% 1%
Contains more Magnesium +40%
Contains more Phosphorus +60%
Contains less Sodium -100%
Contains more Zinc +150%
Contains more Copper +42.5%
Contains more Calcium +133.3%
Contains more Iron +70.6%
Contains more Potassium +21.7%
Contains more Manganese +1280.8%
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
Plum
6
:
4
Grape
Grape
Contains more Vitamin A +245%
Contains more Vitamin E +36.8%
Contains more Vitamin C +137.5%
Contains more Vitamin B3 +39%
Contains more Vitamin B5 +462.5%
Contains more Folate +25%
Contains more Vitamin B1 +228.6%
Contains more Vitamin B2 +119.2%
Contains more Vitamin B6 +279.3%
Contains more Vitamin K +128.1%
Plum
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%
Grape
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 6% 4% 0% 14% 24% 14% 6% 2% 26% 3% 0% 37%
Contains more Vitamin A +245%
Contains more Vitamin E +36.8%
Contains more Vitamin C +137.5%
Contains more Vitamin B3 +39%
Contains more Vitamin B5 +462.5%
Contains more Folate +25%
Contains more Vitamin B1 +228.6%
Contains more Vitamin B2 +119.2%
Contains more Vitamin B6 +279.3%
Contains more Vitamin K +128.1%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Plum
Plum
2
:
3
Grape
Grape
Contains more Protein +11.1%
Contains more Fats +25%
Contains more Carbs +50.2%
Contains more Other +54.1%
Equal in Protein - 0.63
Equal in Water - 81.3
Plum
11% 87%
Protein: 0.7 g
Fats: 0.28 g
Carbs: 11.42 g
Water: 87.23 g
Other: 0.37 g
Grape
17% 81%
Protein: 0.63 g
Fats: 0.35 g
Carbs: 17.15 g
Water: 81.3 g
Other: 0.57 g
Contains more Protein +11.1%
Contains more Fats +25%
Contains more Carbs +50.2%
Contains more Other +54.1%
Equal in Protein - 0.63
Equal in Water - 81.3

Fat Type Comparison

Fat type breakdown side-by-side comparison
Plum
Plum
2
:
1
Grape
Grape
Contains less Saturated Fat -85.1%
Contains more Monounsaturated Fat +857.1%
Contains more Polyunsaturated fat +131.8%
Plum
9% 69% 23%
Saturated Fat: 0.017 g
Monounsaturated Fat: 0.134 g
Polyunsaturated fat: 0.044 g
Grape
50% 6% 44%
Saturated Fat: 0.114 g
Monounsaturated Fat: 0.014 g
Polyunsaturated fat: 0.102 g
Contains less Saturated Fat -85.1%
Contains more Monounsaturated Fat +857.1%
Contains more Polyunsaturated fat +131.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Plum Grape Opinion
Net carbs 10.02g 16.25g Grape
Protein 0.7g 0.63g Plum
Fats 0.28g 0.35g Grape
Carbs 11.42g 17.15g Grape
Calories 46kcal 67kcal Grape
Fructose 3.07g Plum
Sugar 9.92g 16.25g Plum
Fiber 1.4g 0.9g Plum
Calcium 6mg 14mg Grape
Iron 0.17mg 0.29mg Grape
Magnesium 7mg 5mg Plum
Phosphorus 16mg 10mg Plum
Potassium 157mg 191mg Grape
Sodium 0mg 2mg Plum
Zinc 0.1mg 0.04mg Plum
Copper 0.057mg 0.04mg Plum
Manganese 0.052mg 0.718mg Grape
Selenium 0µg 0.1µg Grape
Vitamin A 345IU 100IU Plum
Vitamin A RAE 17µg 5µg Plum
Vitamin E 0.26mg 0.19mg Plum
Vitamin C 9.5mg 4mg Plum
Vitamin B1 0.028mg 0.092mg Grape
Vitamin B2 0.026mg 0.057mg Grape
Vitamin B3 0.417mg 0.3mg Plum
Vitamin B5 0.135mg 0.024mg Plum
Vitamin B6 0.029mg 0.11mg Grape
Folate 5µg 4µg Plum
Vitamin K 6.4µg 14.6µg Grape
Tryptophan 0.009mg 0.003mg Plum
Threonine 0.01mg 0.017mg Grape
Isoleucine 0.014mg 0.005mg Plum
Leucine 0.015mg 0.013mg Plum
Lysine 0.016mg 0.014mg Plum
Methionine 0.008mg 0.021mg Grape
Phenylalanine 0.014mg 0.013mg Plum
Valine 0.016mg 0.017mg Grape
Histidine 0.009mg 0.023mg Grape
Saturated Fat 0.017g 0.114g Plum
Monounsaturated Fat 0.134g 0.014g Plum
Polyunsaturated fat 0.044g 0.102g Grape

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Plum Grape
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
11%
Grape
Minerals Daily Need Coverage Score
6%
Plum
15%
Grape

Comparison summary

Which food is lower in Sugar?
Plum
Plum is lower in Sugar (difference - 6.33g)
Which food contains less Sodium?
Plum
Plum contains less Sodium (difference - 2mg)
Which food is lower in Saturated Fat?
Plum
Plum is lower in Saturated Fat (difference - 0.097g)
Which food is lower in glycemic index?
Grape
Grape is lower in glycemic index (difference - 4)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($0.5)
Which food is richer in minerals?
?
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.
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. Grape - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174682/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.