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  6. Plum vs. Grapefruit

Plum vs. Grapefruit — In-Depth Nutrition Comparison

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Differences between Plum and Grapefruit

  • Plum has more Vitamin K, while Grapefruit has more Vitamin C.
  • Grapefruit's daily need coverage for Vitamin C is 24% higher.
  • The amount of Sugar in Grapefruit is lower.

The food types used in this comparison are Plums, raw and Grapefruit, raw, pink and red, all areas.

Infographic

Plum vs Grapefruit 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
:
4
Grapefruit
Grapefruit
Contains more Iron +112.5%
Contains more Potassium +16.3%
Contains more Zinc +42.9%
Contains more Copper +78.1%
Contains more Manganese +136.4%
Contains more Calcium +266.7%
Contains more Magnesium +28.6%
Contains more Phosphorus +12.5%
Contains more Selenium +∞%
Plum
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 7% 5% 7% 14% 0% 3% 19% 7% 0%
Grapefruit
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 7% 3% 7% 8% 12% 0% 2% 11% 3% 1%
Contains more Iron +112.5%
Contains more Potassium +16.3%
Contains more Zinc +42.9%
Contains more Copper +78.1%
Contains more Manganese +136.4%
Contains more Calcium +266.7%
Contains more Magnesium +28.6%
Contains more Phosphorus +12.5%
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
3
:
7
Grapefruit
Grapefruit
Contains more Vitamin E +100%
Contains more Vitamin B3 +104.4%
Contains more Vitamin K +∞%
Contains more Vitamin A +233.3%
Contains more Vitamin C +228.4%
Contains more Vitamin B1 +53.6%
Contains more Vitamin B2 +19.2%
Contains more Vitamin B5 +94.1%
Contains more Vitamin B6 +82.8%
Contains more Folate +160%
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%
Grapefruit
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 69% 3% 0% 105% 11% 8% 4% 16% 13% 10% 0% 0%
Contains more Vitamin E +100%
Contains more Vitamin B3 +104.4%
Contains more Vitamin K +∞%
Contains more Vitamin A +233.3%
Contains more Vitamin C +228.4%
Contains more Vitamin B1 +53.6%
Contains more Vitamin B2 +19.2%
Contains more Vitamin B5 +94.1%
Contains more Vitamin B6 +82.8%
Contains more Folate +160%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Plum
Plum
2
:
2
Grapefruit
Grapefruit
Contains more Fats +100%
Equal in Protein - 0.77
Equal in Carbs - 10.66
Equal in Water - 88.06
Equal in Other - 0.37
Plum
11% 87%
Protein: 0.7 g
Fats: 0.28 g
Carbs: 11.42 g
Water: 87.23 g
Other: 0.37 g
Grapefruit
11% 88%
Protein: 0.77 g
Fats: 0.14 g
Carbs: 10.66 g
Water: 88.06 g
Other: 0.37 g
Contains more Fats +100%
Equal in Protein - 0.77
Equal in Carbs - 10.66
Equal in Water - 88.06
Equal in Other - 0.37

Fat Type Comparison

Fat type breakdown side-by-side comparison
Plum
Plum
3
:
0
Grapefruit
Grapefruit
Contains less Saturated Fat -19%
Contains more Monounsaturated Fat +570%
Contains more Polyunsaturated fat +22.2%
Plum
9% 69% 23%
Saturated Fat: 0.017 g
Monounsaturated Fat: 0.134 g
Polyunsaturated fat: 0.044 g
Grapefruit
27% 26% 47%
Saturated Fat: 0.021 g
Monounsaturated Fat: 0.02 g
Polyunsaturated fat: 0.036 g
Contains less Saturated Fat -19%
Contains more Monounsaturated Fat +570%
Contains more Polyunsaturated fat +22.2%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Plum
Plum
4
:
1
Grapefruit
Grapefruit
Contains more Glucose +214.9%
Contains more Fructose +73.4%
Contains more Maltose +∞%
Contains more Galactose +∞%
Contains more Sucrose +123.6%
Plum
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
Grapefruit
51% 23% 26%
Starch: 0 g
Sucrose: 3.51 g
Glucose: 1.61 g
Fructose: 1.77 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more Glucose +214.9%
Contains more Fructose +73.4%
Contains more Maltose +∞%
Contains more Galactose +∞%
Contains more Sucrose +123.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Plum Grapefruit Opinion
Net carbs 10.02g 9.06g Plum
Protein 0.7g 0.77g Grapefruit
Fats 0.28g 0.14g Plum
Carbs 11.42g 10.66g Plum
Calories 46kcal 42kcal Plum
Fructose 3.07g 1.77g Plum
Sugar 9.92g 6.89g Grapefruit
Fiber 1.4g 1.6g Grapefruit
Calcium 6mg 22mg Grapefruit
Iron 0.17mg 0.08mg Plum
Magnesium 7mg 9mg Grapefruit
Phosphorus 16mg 18mg Grapefruit
Potassium 157mg 135mg Plum
Zinc 0.1mg 0.07mg Plum
Copper 0.057mg 0.032mg Plum
Manganese 0.052mg 0.022mg Plum
Selenium 0µg 0.1µg Grapefruit
Vitamin A 345IU 1150IU Grapefruit
Vitamin A RAE 17µg 58µg Grapefruit
Vitamin E 0.26mg 0.13mg Plum
Vitamin C 9.5mg 31.2mg Grapefruit
Vitamin B1 0.028mg 0.043mg Grapefruit
Vitamin B2 0.026mg 0.031mg Grapefruit
Vitamin B3 0.417mg 0.204mg Plum
Vitamin B5 0.135mg 0.262mg Grapefruit
Vitamin B6 0.029mg 0.053mg Grapefruit
Folate 5µg 13µg Grapefruit
Vitamin K 6.4µg 0µg Plum
Tryptophan 0.009mg 0.008mg Plum
Threonine 0.01mg 0.013mg Grapefruit
Isoleucine 0.014mg 0.008mg Plum
Leucine 0.015mg 0.015mg
Lysine 0.016mg 0.019mg Grapefruit
Methionine 0.008mg 0.007mg Plum
Phenylalanine 0.014mg 0.013mg Plum
Valine 0.016mg 0.015mg Plum
Histidine 0.009mg 0.008mg Plum
Saturated Fat 0.017g 0.021g Plum
Monounsaturated Fat 0.134g 0.02g Plum
Polyunsaturated fat 0.044g 0.036g Plum

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Plum Grapefruit
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
20%
Grapefruit
Minerals Daily Need Coverage Score
6%
Plum
5%
Grapefruit

Comparison summary

Which food is lower in Saturated Fat?
Plum
Plum is lower in Saturated Fat (difference - 0.004g)
Which food is lower in Sugar?
Grapefruit
Grapefruit is lower in Sugar (difference - 3.03g)
Which food is lower in glycemic index?
Grapefruit
Grapefruit is lower in glycemic index (difference - 28)
Which food is cheaper?
Grapefruit
Grapefruit is cheaper (difference - $0.2)
Which food is richer in vitamins?
Grapefruit
Grapefruit is relatively richer in vitamins
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (0 mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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.

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. Grapefruit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174673/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.