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  6. Plum vs. Minestrone

Plum vs. Minestrone — In-Depth Nutrition Comparison

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How are plums and minestrone different?

  • Plums are higher in vitamin C; however, minestrone is richer in vitamin A.
  • Daily need coverage for vitamin A for minestrone is 12% higher.
  • Plums contain 19 times more vitamin C than minestrone. While plums contain 9.5mg of vitamin C, minestrone contains only 0.5mg.

Plums, raw and Soup, minestrone, canned, prepared with equal volume water are the varieties used in this article.

Infographic

Plum vs Minestrone 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
Plum
4
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 2.1% 4.2% 11% 14% 17% 8.5% 9.9% 33% 20% 0%
Contains more MagnesiumMagnesium +133.3%
Contains more PotassiumPotassium +20.8%
Contains more CopperCopper +11.8%
Contains less SodiumSodium -100%
Contains more CalciumCalcium +133.3%
Contains more IronIron +123.5%
Contains more ZincZinc +210%
Contains more PhosphorusPhosphorus +43.8%
Contains more ManganeseManganese +192.3%
~equal in Selenium ~µg

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
Plum
6
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%
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 1.7% 16% 0% 0% 5.5% 4.2% 7.3% 8.4% 9.5% 0% 0% 11% 0%
Contains more Vitamin CVitamin C +1800%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +27.3%
Contains more Vitamin B2Vitamin B2 +44.4%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +188.2%
Contains more Vitamin B6Vitamin B6 +41.4%
Contains more FolateFolate +200%
~equal in Vitamin D ~µg
~equal in Vitamin B3 ~0.391mg
~equal in Vitamin B5 ~0.14mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Plum Minestrone DV% diff.
Sodium 0mg 254mg 11%
Vitamin C 9.5mg 0.5mg 10%
Vitamin K 6.4µg 5%
Manganese 0.052mg 0.152mg 4%
Fiber 1.4g 0.4g 4%
Vitamin A 17µg 49µg 4%
Fructose 3.07g 4%
Folate 5µg 15µg 3%
Iron 0.17mg 0.38mg 3%
Polyunsaturated fat 0.044g 0.46g 3%
Carbs 11.42g 4.66g 2%
Protein 0.7g 1.77g 2%
Zinc 0.1mg 0.31mg 2%
Vitamin E 0.26mg 2%
Vitamin B2 0.026mg 0.018mg 1%
Saturated fat 0.017g 0.23g 1%
Vitamin B6 0.029mg 0.041mg 1%
Calories 46kcal 34kcal 1%
Phosphorus 16mg 23mg 1%
Calcium 6mg 14mg 1%
Fats 0.28g 1.04g 1%
Copper 0.057mg 0.051mg 1%
Magnesium 7mg 3mg 1%
Vitamin B1 0.028mg 0.022mg 1%
Potassium 157mg 130mg 1%
Net carbs 10.02g 4.26g N/A
Cholesterol 0mg 1mg 0%
Sugar 9.92g N/A
Vitamin B3 0.417mg 0.391mg 0%
Vitamin B5 0.135mg 0.14mg 0%
Choline 1.9mg 0%
Monounsaturated fat 0.134g 0.29g 0%
Tryptophan 0.009mg 0.013mg 0%
Threonine 0.01mg 0.043mg 0%
Isoleucine 0.014mg 0.054mg 0%
Leucine 0.015mg 0.098mg 0%
Lysine 0.016mg 0.076mg 0%
Methionine 0.008mg 0.018mg 0%
Phenylalanine 0.014mg 0.064mg 0%
Valine 0.016mg 0.074mg 0%
Histidine 0.009mg 0.03mg 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
2% 5% 91%
Protein: 1.77 g
Fats: 1.04 g
Carbs: 4.66 g
Water: 91.33 g
Other: 1.2 g
Contains more CarbsCarbs +145.1%
Contains more ProteinProtein +152.9%
Contains more FatsFats +271.4%
Contains more OtherOther +224.3%
~equal in Water ~91.33g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Plum
Plum
1
9% 69% 23%
Saturated fat: Sat. Fat 0.017 g
Monounsaturated fat: Mono. Fat 0.134 g
Polyunsaturated fat: Poly. Fat 0.044 g
23% 30% 47%
Saturated fat: Sat. Fat 0.23 g
Monounsaturated fat: Mono. Fat 0.29 g
Polyunsaturated fat: Poly. Fat 0.46 g
Contains less Sat. FatSaturated fat -92.6%
Contains more Mono. FatMonounsaturated fat +116.4%
Contains more Poly. FatPolyunsaturated fat +945.5%

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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. Minestrone - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172913/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.