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Plum vs. Kiwi — In-Depth Nutrition Comparison

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What are the differences between plums and kiwi?

  • The amount of vitamin C, vitamin K, copper, vitamin E, and fiber in kiwi is higher than in plums.
  • Kiwi'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 Kiwi infographic
Infographic link

Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
Plum
Plum
1
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%
Kiwi
Kiwi
9
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 12% 10% 28% 12% 43% 3.8% 15% 0.39% 13% 1.1%
Contains less SodiumSodium -100%
Contains more MagnesiumMagnesium +142.9%
Contains more CalciumCalcium +466.7%
Contains more PotassiumPotassium +98.7%
Contains more IronIron +82.4%
Contains more CopperCopper +128.1%
Contains more ZincZinc +40%
Contains more PhosphorusPhosphorus +112.5%
Contains more ManganeseManganese +88.5%
Contains more SeleniumSelenium +∞%

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Plum
Plum
2
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 32% 0% 5.7% 5.2% 7% 6% 7.8% 8.1% 6.7% 0% 16% 3.8%
Kiwi
Kiwi
6
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 309% 0% 1.3% 29% 6.8% 5.8% 6.4% 11% 15% 0% 101% 19%
Contains more Vitamin AVitamin A +325%
Contains more Vitamin B3Vitamin B3 +22.3%
Contains more Vitamin CVitamin C +875.8%
Contains more Vitamin EVitamin E +461.5%
Contains more Vitamin B5Vitamin B5 +35.6%
Contains more Vitamin B6Vitamin B6 +117.2%
Contains more Vitamin KVitamin K +529.7%
Contains more FolateFolate +400%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.027mg
~equal in Vitamin B2 ~0.025mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Plum Kiwi DV% diff.
Vitamin C 9.5mg 92.7mg 92%
Vitamin K 6.4µg 40.3µg 28%
Copper 0.057mg 0.13mg 8%
Vitamin E 0.26mg 1.46mg 8%
Fiber 1.4g 3g 6%
Potassium 157mg 312mg 5%
Folate 5µg 25µg 5%
Calcium 6mg 34mg 3%
Phosphorus 16mg 34mg 3%
Vitamin B6 0.029mg 0.063mg 3%
Magnesium 7mg 17mg 2%
Iron 0.17mg 0.31mg 2%
Manganese 0.052mg 0.098mg 2%
Polyunsaturated fat 0.044g 0.287g 2%
Fructose 3.07g 4.35g 2%
Calories 46kcal 61kcal 1%
Protein 0.7g 1.14g 1%
Carbs 11.42g 14.66g 1%
Vitamin A 17µg 4µg 1%
Vitamin B5 0.135mg 0.183mg 1%
Choline 1.9mg 7.8mg 1%
Protein per 100 calories 1.5g 1.9g N/A
Calories per 10 g protein 657kcal 535kcal N/A
Weight per 100 calories 217g 164g N/A
Fats 0.28g 0.52g 0%
Net carbs 10.02g 11.66g N/A
Sugar 9.92g 8.99g N/A
Zinc 0.1mg 0.14mg 0%
Sodium 0mg 3mg 0%
Selenium 0µg 0.2µg 0%
Vitamin B1 0.028mg 0.027mg 0%
Vitamin B2 0.026mg 0.025mg 0%
Vitamin B3 0.417mg 0.341mg 0%
Saturated fat 0.017g 0.029g 0%
Monounsaturated fat 0.134g 0.047g 0%
Tryptophan 0.009mg 0.015mg 0%
Threonine 0.01mg 0.047mg 0%
Isoleucine 0.014mg 0.051mg 0%
Leucine 0.015mg 0.066mg 0%
Lysine 0.016mg 0.061mg 0%
Methionine 0.008mg 0.024mg 0%
Phenylalanine 0.014mg 0.044mg 0%
Valine 0.016mg 0.057mg 0%
Histidine 0.009mg 0.027mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Plum
Plum
1
11% 87%
Protein: 0.7 g
Fats: 0.28 g
Carbs: 11.42 g
Water: 87.23 g
Other: 0.37 g
Kiwi
Kiwi
3
15% 83%
Protein: 1.14 g
Fats: 0.52 g
Carbs: 14.66 g
Water: 83.07 g
Other: 0.61 g
Contains more ProteinProtein +62.9%
Contains more FatsFats +85.7%
Contains more CarbsCarbs +28.4%
~equal in Water ~83.07g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Plum
Plum
2
9% 69% 23%
Saturated fat: Sat. Fat 0.017 g
Monounsaturated fat: Mono. Fat 0.134 g
Polyunsaturated fat: Poly. Fat 0.044 g
Kiwi
Kiwi
1
8% 13% 79%
Saturated fat: Sat. Fat 0.029 g
Monounsaturated fat: Mono. Fat 0.047 g
Polyunsaturated fat: Poly. Fat 0.287 g
Contains less Sat. FatSaturated fat -41.4%
Contains more Mono. FatMonounsaturated fat +185.1%
Contains more Poly. FatPolyunsaturated fat +552.3%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Plum
Plum
2
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
Kiwi
Kiwi
3
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 SucroseSucrose +946.7%
Contains more GlucoseGlucose +23.4%
Contains more FructoseFructose +41.7%
Contains more MaltoseMaltose +137.5%
Contains more GalactoseGalactose +21.4%
~equal in Starch ~0g
~equal in Lactose ~0g

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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. Kiwi - 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.