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Plum vs. Lentil — In-Depth Nutrition Comparison

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How are plums and lentil different?

  • Lentil has more folate, iron, fiber, phosphorus, copper, manganese, vitamin B1, vitamin B6, zinc, and vitamin B5 than plums.
  • Daily need coverage for folate for lentil is 44% higher.
  • Lentil has a lower glycemic index (29) than plums (53).

Plums, raw and Lentils, mature seeds, cooked, boiled, without salt are the varieties used in this article.

Infographic

Plum vs Lentil infographic
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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
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%
Lentil
9
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 26% 5.7% 33% 125% 84% 35% 77% 0.26% 64% 15%
Contains less SodiumSodium -100%
Contains more MagnesiumMagnesium +414.3%
Contains more CalciumCalcium +216.7%
Contains more PotassiumPotassium +135%
Contains more IronIron +1858.8%
Contains more CopperCopper +340.4%
Contains more ZincZinc +1170%
Contains more PhosphorusPhosphorus +1025%
Contains more ManganeseManganese +850%
Contains more SeleniumSelenium +∞%

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
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 32% 5.7% 5.2% 0% 7% 6% 7.8% 8.1% 6.7% 0% 16% 3.8% 1%
Lentil
7
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 5% 0% 2.2% 0% 42% 17% 20% 38% 41% 0% 4.3% 136% 18%
Contains more Vitamin CVitamin C +533.3%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +136.4%
Contains more Vitamin KVitamin K +276.5%
Contains more Vitamin B1Vitamin B1 +503.6%
Contains more Vitamin B2Vitamin B2 +180.8%
Contains more Vitamin B3Vitamin B3 +154.2%
Contains more Vitamin B5Vitamin B5 +372.6%
Contains more Vitamin B6Vitamin B6 +513.8%
Contains more FolateFolate +3520%
Contains more CholineCholine +1621.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Plum
1
11% 87%
Protein: 0.7 g
Fats: 0.28 g
Carbs: 11.42 g
Water: 87.23 g
Other: 0.37 g
Lentil
4
9% 20% 70%
Protein: 9.02 g
Fats: 0.38 g
Carbs: 20.13 g
Water: 69.64 g
Other: 0.83 g
Contains more WaterWater +25.3%
Contains more ProteinProtein +1188.6%
Contains more FatsFats +35.7%
Contains more CarbsCarbs +76.3%
Contains more OtherOther +124.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
Lentil
1
18% 22% 60%
Saturated fat: Sat. Fat 0.053 g
Monounsaturated fat: Mono. Fat 0.064 g
Polyunsaturated fat: Poly. Fat 0.175 g
Contains less Sat. FatSaturated fat -67.9%
Contains more Mono. FatMonounsaturated fat +109.4%
Contains more Poly. FatPolyunsaturated fat +297.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Plum Lentil DV% diff.
Folate 5µg 181µg 44%
Iron 0.17mg 3.33mg 40%
Fiber 1.4g 7.9g 26%
Phosphorus 16mg 180mg 23%
Copper 0.057mg 0.251mg 22%
Manganese 0.052mg 0.494mg 19%
Protein 0.7g 9.02g 17%
Vitamin B1 0.028mg 0.169mg 12%
Vitamin B6 0.029mg 0.178mg 11%
Zinc 0.1mg 1.27mg 11%
Vitamin B5 0.135mg 0.638mg 10%
Vitamin C 9.5mg 1.5mg 9%
Magnesium 7mg 36mg 7%
Potassium 157mg 369mg 6%
Choline 1.9mg 32.7mg 6%
Selenium 0µg 2.8µg 5%
Vitamin K 6.4µg 1.7µg 4%
Vitamin B3 0.417mg 1.06mg 4%
Vitamin B2 0.026mg 0.073mg 4%
Calories 46kcal 116kcal 4%
Fructose 3.07g 4%
Carbs 11.42g 20.13g 3%
Vitamin A 17µg 0µg 2%
Vitamin E 0.26mg 0.11mg 1%
Calcium 6mg 19mg 1%
Polyunsaturated fat 0.044g 0.175g 1%
Fats 0.28g 0.38g 0%
Net carbs 10.02g 12.23g N/A
Sugar 9.92g 1.8g N/A
Sodium 0mg 2mg 0%
Saturated fat 0.017g 0.053g 0%
Monounsaturated fat 0.134g 0.064g 0%
Tryptophan 0.009mg 0.081mg 0%
Threonine 0.01mg 0.323mg 0%
Isoleucine 0.014mg 0.39mg 0%
Leucine 0.015mg 0.654mg 0%
Lysine 0.016mg 0.63mg 0%
Methionine 0.008mg 0.077mg 0%
Phenylalanine 0.014mg 0.445mg 0%
Valine 0.016mg 0.448mg 0%
Histidine 0.009mg 0.254mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Plum Lentil
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
8%
Plum
25%
Lentil
Minerals Daily Need Coverage Score
6%
Plum
46%
Lentil

Comparison summary

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 - 0.036g)
Which food is cheaper?
Plum
Plum is cheaper (difference - $0.6)
Which food is lower in Sugar?
Lentil
Lentil is lower in Sugar (difference - 8.12g)
Which food is lower in glycemic index?
Lentil
Lentil is lower in glycemic index (difference - 24)
Which food is richer in minerals?
Lentil
Lentil is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Lentil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172421/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.