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Plum vs. Kiwifruit — In-Depth Nutrition Comparison

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What are the differences between Plum and Kiwifruit?

  • The amount of Vitamin C, Vitamin K, Copper, Vitamin E , and Fiber in Kiwifruit is higher than in Plum.
  • Kiwifruit's daily need coverage for Vitamin C is 92% more.

We used Plums, raw and Kiwifruit, green, raw types in this article.

Infographic

Plum vs Kiwifruit 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
1
:
Contains less Sodium -100%
Contains more Calcium +466.7%
Contains more Iron +82.4%
Contains more Magnesium +142.9%
Contains more Phosphorus +112.5%
Contains more Potassium +98.7%
Contains more Zinc +40%
Contains more Copper +128.1%
Contains more Manganese +88.5%
Contains more Selenium +∞%
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 11% 12% 13% 15% 28% 1% 4% 44% 13% 2%
Contains less Sodium -100%
Contains more Calcium +466.7%
Contains more Iron +82.4%
Contains more Magnesium +142.9%
Contains more Phosphorus +112.5%
Contains more Potassium +98.7%
Contains more Zinc +40%
Contains more Copper +128.1%
Contains more Manganese +88.5%
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
4
:
Contains more Vitamin A +296.6%
Contains more Vitamin B3 +22.3%
Contains more Vitamin E +461.5%
Contains more Vitamin C +875.8%
Contains more Vitamin B5 +35.6%
Contains more Vitamin B6 +117.2%
Contains more Folate +400%
Contains more Choline +310.5%
Contains more Vitamin K +529.7%
Equal in Vitamin B1 - 0.027
Equal in Vitamin B2 - 0.025
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 21% 6% 0% 32% 7% 6% 8% 9% 7% 4% 0% 2% 16%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 6% 30% 0% 309% 7% 6% 7% 11% 15% 19% 0% 5% 101%
Contains more Vitamin A +296.6%
Contains more Vitamin B3 +22.3%
Contains more Vitamin E +461.5%
Contains more Vitamin C +875.8%
Contains more Vitamin B5 +35.6%
Contains more Vitamin B6 +117.2%
Contains more Folate +400%
Contains more Choline +310.5%
Contains more Vitamin K +529.7%
Equal in Vitamin B1 - 0.027
Equal in Vitamin B2 - 0.025

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Plum
1
:
Contains more Protein +62.9%
Contains more Fats +85.7%
Contains more Carbs +28.4%
Contains more Other +64.9%
Equal in Water - 83.07
11% 87%
Protein: 0.7 g
Fats: 0.28 g
Carbs: 11.42 g
Water: 87.23 g
Other: 0.37 g
15% 83%
Protein: 1.14 g
Fats: 0.52 g
Carbs: 14.66 g
Water: 83.07 g
Other: 0.61 g
Contains more Protein +62.9%
Contains more Fats +85.7%
Contains more Carbs +28.4%
Contains more Other +64.9%
Equal in Water - 83.07

Fat Type Comparison

Fat type breakdown side-by-side comparison
Plum
2
:
Contains less Saturated Fat -41.4%
Contains more Monounsaturated Fat +185.1%
Contains more Polyunsaturated fat +552.3%
9% 69% 23%
Saturated Fat: 0.017 g
Monounsaturated Fat: 0.134 g
Polyunsaturated fat: 0.044 g
8% 13% 79%
Saturated Fat: 0.029 g
Monounsaturated Fat: 0.047 g
Polyunsaturated fat: 0.287 g
Contains less Saturated Fat -41.4%
Contains more Monounsaturated Fat +185.1%
Contains more Polyunsaturated fat +552.3%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Plum
2
:
Contains more Sucrose +946.7%
Contains more Glucose +23.4%
Contains more Fructose +41.7%
Contains more Maltose +137.5%
Contains more Galactose +21.4%
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
2% 46% 48% 2% 2%
Starch: 0 g
Sucrose: 0.15 g
Glucose: 4.11 g
Fructose: 4.35 g
Lactose: 0 g
Maltose: 0.19 g
Galactose: 0.17 g
Contains more Sucrose +946.7%
Contains more Glucose +23.4%
Contains more Fructose +41.7%
Contains more Maltose +137.5%
Contains more Galactose +21.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Plum Kiwifruit Opinion
Net carbs 10.02g 11.66g Kiwifruit
Protein 0.7g 1.14g Kiwifruit
Fats 0.28g 0.52g Kiwifruit
Carbs 11.42g 14.66g Kiwifruit
Calories 46kcal 61kcal Kiwifruit
Fructose 3.07g 4.35g Kiwifruit
Sugar 9.92g 8.99g Kiwifruit
Fiber 1.4g 3g Kiwifruit
Calcium 6mg 34mg Kiwifruit
Iron 0.17mg 0.31mg Kiwifruit
Magnesium 7mg 17mg Kiwifruit
Phosphorus 16mg 34mg Kiwifruit
Potassium 157mg 312mg Kiwifruit
Sodium 0mg 3mg Plum
Zinc 0.1mg 0.14mg Kiwifruit
Copper 0.057mg 0.13mg Kiwifruit
Manganese 0.052mg 0.098mg Kiwifruit
Selenium 0µg 0.2µg Kiwifruit
Vitamin A 345IU 87IU Plum
Vitamin A RAE 17µg 4µg Plum
Vitamin E 0.26mg 1.46mg Kiwifruit
Vitamin C 9.5mg 92.7mg Kiwifruit
Vitamin B1 0.028mg 0.027mg Plum
Vitamin B2 0.026mg 0.025mg Plum
Vitamin B3 0.417mg 0.341mg Plum
Vitamin B5 0.135mg 0.183mg Kiwifruit
Vitamin B6 0.029mg 0.063mg Kiwifruit
Folate 5µg 25µg Kiwifruit
Choline 1.9mg 7.8mg Kiwifruit
Vitamin K 6.4µg 40.3µg Kiwifruit
Tryptophan 0.009mg 0.015mg Kiwifruit
Threonine 0.01mg 0.047mg Kiwifruit
Isoleucine 0.014mg 0.051mg Kiwifruit
Leucine 0.015mg 0.066mg Kiwifruit
Lysine 0.016mg 0.061mg Kiwifruit
Methionine 0.008mg 0.024mg Kiwifruit
Phenylalanine 0.014mg 0.044mg Kiwifruit
Valine 0.016mg 0.057mg Kiwifruit
Histidine 0.009mg 0.027mg Kiwifruit
Saturated Fat 0.017g 0.029g Plum
Monounsaturated Fat 0.134g 0.047g Plum
Polyunsaturated fat 0.044g 0.287g Kiwifruit

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Plum Kiwifruit
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
39%
Kiwifruit
Minerals Daily Need Coverage Score
6%
Plum
14%
Kiwifruit

Comparison summary

Which food contains less Sodium?
Plum
Plum contains less Sodium (difference - 3mg)
Which food is lower in Saturated Fat?
Plum
Plum is lower in Saturated Fat (difference - 0.012g)
Which food is lower in glycemic index?
Plum
Plum is lower in glycemic index (difference - 5)
Which food is lower in Sugar?
Kiwifruit
Kiwifruit is lower in Sugar (difference - 0.93g)
Which food is richer in minerals?
Kiwifruit
Kiwifruit is relatively richer in minerals
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 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. Kiwifruit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168153/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.