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Common plum vs. Kiwifruit — In-Depth Nutrition Comparison

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What are the differences between Common plum and Kiwifruit?

  • The amount of Vitamin C, Vitamin K, Copper, Vitamin E , and Fiber in Kiwifruit is higher than in Common 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

Common 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.
Common plum
Common plum
1
:
9
Kiwifruit
Kiwifruit
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 +∞%
Common plum
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 7% 5% 7% 14% 0% 3% 19% 7% 0%
Kiwifruit
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.
Common plum
Common plum
4
:
6
Kiwifruit
Kiwifruit
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 Vitamin K +529.7%
Equal in Vitamin B1 - 0.027
Equal in Vitamin B2 - 0.025
Common 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%
Kiwifruit
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 6% 30% 0% 309% 7% 6% 7% 11% 15% 19% 0% 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 Vitamin K +529.7%
Equal in Vitamin B1 - 0.027
Equal in Vitamin B2 - 0.025

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Common plum
Common plum
1
:
4
Kiwifruit
Kiwifruit
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
Common plum
11% 87%
Protein: 0.7 g
Fats: 0.28 g
Carbs: 11.42 g
Water: 87.23 g
Other: 0.37 g
Kiwifruit
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
Common plum
Common plum
2
:
1
Kiwifruit
Kiwifruit
Contains less Saturated Fat -41.4%
Contains more Monounsaturated Fat +185.1%
Contains more Polyunsaturated fat +552.3%
Common plum
9% 69% 23%
Saturated Fat: 0.017 g
Monounsaturated Fat: 0.134 g
Polyunsaturated fat: 0.044 g
Kiwifruit
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
Common plum
Common plum
2
:
3
Kiwifruit
Kiwifruit
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%
Common 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
Kiwifruit
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.
Common plum Kiwifruit
Rich in minerals ok
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 vitamins Equal

All nutrients comparison - raw data values

Nutrient Common 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 Common 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 Common plum
Vitamin A RAE 17µg 4µg Common plum
Vitamin E 0.26mg 1.46mg Kiwifruit
Vitamin C 9.5mg 92.7mg Kiwifruit
Vitamin B1 0.028mg 0.027mg Common plum
Vitamin B2 0.026mg 0.025mg Common plum
Vitamin B3 0.417mg 0.341mg Common plum
Vitamin B5 0.135mg 0.183mg Kiwifruit
Vitamin B6 0.029mg 0.063mg Kiwifruit
Folate 5µg 25µg 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 Common plum
Monounsaturated Fat 0.134g 0.047g Common plum
Polyunsaturated fat 0.044g 0.287g Kiwifruit

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Common 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%
Common plum
42%
Kiwifruit
Minerals Daily Need Coverage Score
6%
Common plum
14%
Kiwifruit

Comparison summary

Which food is richer in minerals?
Kiwifruit
Kiwifruit is relatively richer in minerals
Which food is lower in Sugar?
Kiwifruit
Kiwifruit is lower in Sugar (difference - 0.93g)
Which food contains less Sodium?
Common plum
Common plum contains less Sodium (difference - 3mg)
Which food is lower in Saturated Fat?
Common plum
Common plum is lower in Saturated Fat (difference - 0.012g)
Which food is lower in glycemic index?
Common plum
Common plum is lower in glycemic index (difference - 5)
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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Common 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.