Plum vs. Milk — In-Depth Nutrition Comparison

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Differences between plums and milk

Plums have more vitamin C, fiber, vitamin K, and copper, while milk has more vitamin B12, vitamin B2, calcium, phosphorus, selenium, and vitamin D*.
Milk's daily need coverage for vitamin B12 is 20% higher.
Milk has a lower glycemic index. The glycemic index of milk is 31, while the glycemic index of plums is 53.

The food types used in this comparison are Plums, raw and Milk, lowfat, fluid, 1% milkfat, with added vitamin A and vitamin D.

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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

Milk

Contains more IronIron	+466.7%
Contains more CopperCopper	+470%
Contains less SodiumSodium	-100%
Contains more ManganeseManganese	+1633.3%

Contains more MagnesiumMagnesium	+57.1%
Contains more CalciumCalcium	+1983.3%
Contains more ZincZinc	+320%
Contains more PhosphorusPhosphorus	+493.8%
Contains more SeleniumSelenium	+∞%

~equal in Potassium ~150mg

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

Milk

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin EVitamin E	+2500%
Contains more Vitamin B1Vitamin B1	+40%
Contains more Vitamin B3Vitamin B3	+348.4%
Contains more Vitamin KVitamin K	+6300%

Contains more Vitamin DVitamin D	+∞%
Contains more Vitamin AVitamin A	+241.2%
Contains more Vitamin B2Vitamin B2	+611.5%
Contains more Vitamin B5Vitamin B5	+167.4%
Contains more Vitamin B6Vitamin B6	+27.6%
Contains more Vitamin B12Vitamin B12	+∞%

~equal in Folate ~5µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin B12	0µg	0.47µg	20%
Calcium	6mg	125mg	12%
Vitamin B2	0.026mg	0.185mg	12%
Vitamin C	9.5mg	0mg	11%
Phosphorus	16mg	95mg	11%
Vitamin D*	0 IU	48 IU	6%
Vitamin D	0µg	1.2µg	6%
Fiber	1.4g	0g	6%
Selenium	0µg	3.3µg	6%
Protein	0.7g	3.37g	5%
Copper	0.057mg	0.01mg	5%
Vitamin A	17µg	58µg	5%
Vitamin B5	0.135mg	0.361mg	5%
Vitamin K	6.4µg	0.1µg	5%
Fructose	3.07g	0g	4%
Zinc	0.1mg	0.42mg	3%
Choline	1.9mg	17.7mg	3%
Saturated fat	0.017g	0.633g	3%
Carbs	11.42g	4.99g	2%
Cholesterol	0mg	5mg	2%
Iron	0.17mg	0.03mg	2%
Sodium	0mg	44mg	2%
Vitamin E	0.26mg	0.01mg	2%
Manganese	0.052mg	0.003mg	2%
Vitamin B3	0.417mg	0.093mg	2%
Fats	0.28g	0.97g	1%
Magnesium	7mg	11mg	1%
Vitamin B1	0.028mg	0.02mg	1%
Vitamin B6	0.029mg	0.037mg	1%
Calories	46kcal	42kcal	0%
Protein per 100 calories	1.5g	8g	N/A
Calories per 10 g protein	657kcal	125kcal	N/A
Weight per 100 calories	217g	238g	N/A
Net carbs	10.02g	4.99g	N/A
Potassium	157mg	150mg	0%
Sugar	9.92g	5.2g	N/A
Folate	5µg	5µg	0%
Monounsaturated fat	0.134g	0.277g	0%
Polyunsaturated fat	0.044g	0.035g	0%
Tryptophan	0.009mg	0.043mg	0%
Threonine	0.01mg	0.143mg	0%
Isoleucine	0.014mg	0.174mg	0%
Leucine	0.015mg	0.319mg	0%
Lysine	0.016mg	0.282mg	0%
Methionine	0.008mg	0.088mg	0%
Phenylalanine	0.014mg	0.174mg	0%
Valine	0.016mg	0.22mg	0%
Histidine	0.009mg	0.101mg	0%
Omega-3 - ALA		0.004g	N/A
Omega-6 - Linoleic acid		0.027g	N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison

Plum

Protein: 0.7 g

Fats: 0.28 g

Carbs: 11.42 g

Water: 87.23 g

Other: 0.37 g

Milk

Protein: 3.37 g

Fats: 0.97 g

Carbs: 4.99 g

Water: 89.92 g

Other: 0.75 g

Contains more CarbsCarbs

+128.9%

Contains more ProteinProtein	+381.4%
Contains more FatsFats	+246.4%
Contains more OtherOther	+102.7%

~equal in Water ~89.92g

Fat Type Comparison

Fat type breakdown side-by-side comparison

Plum

Saturated fat: Sat. Fat 0.017 g

Monounsaturated fat: Mono. Fat 0.134 g

Polyunsaturated fat: Poly. Fat 0.044 g

Milk

Saturated fat: Sat. Fat 0.633 g

Monounsaturated fat: Mono. Fat 0.277 g

Polyunsaturated fat: Poly. Fat 0.035 g

Contains less Sat. FatSaturated fat	-97.3%
Contains more Poly. FatPolyunsaturated fat	+25.7%

Contains more Mono. FatMonounsaturated fat

+106.7%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison

Plum

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

Milk

Starch: 0 g

Sucrose: 0 g

Glucose: 0 g

Fructose: 0 g

Lactose: 5.2 g

Maltose: 0 g

Galactose: 0 g

Contains more SucroseSucrose	+∞%
Contains more GlucoseGlucose	+∞%
Contains more FructoseFructose	+∞%
Contains more MaltoseMaltose	+∞%
Contains more GalactoseGalactose	+∞%