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Common plum vs Nectarine - In-Depth Nutrition Comparison

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Significant differences between Common plum and Nectarine

    Specific food types used in this comparison are Plums, raw and Nectarines, raw.

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    Common plum vs Nectarine 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" chart below show how much of the daily needs can be covered by 300 grams of the food
    :
    Contains more Iron +64.7%
    Contains more Potassium +28%
    Contains more Magnesium +28.6%
    Contains more Copper +50.9%
    Contains more Zinc +70%
    Contains more Phosphorus +62.5%
    Equal in Calcium - 6
    Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 7% 2% 14% 5% 19% 3% 7% 0%
    Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 11% 2% 18% 7% 29% 5% 12% 0%
    Contains more Iron +64.7%
    Contains more Potassium +28%
    Contains more Magnesium +28.6%
    Contains more Copper +50.9%
    Contains more Zinc +70%
    Contains more Phosphorus +62.5%
    Equal in Calcium - 6

    Vitamin Comparison

    Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
    :
    Contains more Vitamin C +75.9%
    Contains more Vitamin B6 +16%
    Contains more Vitamin K +190.9%
    Contains more Vitamin E +196.2%
    Contains more Vitamin B1 +21.4%
    Contains more Vitamin B3 +169.8%
    Contains more Vitamin B5 +37%
    Equal in Vitamin A - 332
    Equal in Vitamin B2 - 0.027
    Equal in Folate - 5
    Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 32% 21% 6% 0% 7% 6% 8% 9% 7% 0% 16% 4%
    Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 19% 20% 16% 0% 9% 7% 22% 12% 6% 0% 6% 4%
    Contains more Vitamin C +75.9%
    Contains more Vitamin B6 +16%
    Contains more Vitamin K +190.9%
    Contains more Vitamin E +196.2%
    Contains more Vitamin B1 +21.4%
    Contains more Vitamin B3 +169.8%
    Contains more Vitamin B5 +37%
    Equal in Vitamin A - 332
    Equal in Vitamin B2 - 0.027
    Equal in Folate - 5

    Vitamin and Mineral Summary Scores

    Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
    Vitamin Summary Score
    9
    Common plum
    10
    Nectarine
    Mineral Summary Score
    7
    Common plum
    10
    Nectarine

    Macronutrients Comparison

    Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
    Protein
    4%
    Common plum
    6%
    Nectarine
    Carbohydrates
    11%
    Common plum
    11%
    Nectarine
    Fats
    1%
    Common plum
    1%
    Nectarine

    Comparison summary table

    Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
    Common plum Nectarine
    Lower in Sugars ok
    Lower in glycemic index ok
    Rich in minerals ok
    Lower in Saturated Fat ok
    Lower in Cholesterol Equal
    Lower in Sodium Equal
    Lower in price Equal
    Rich in vitamins Equal

    Which food is preferable in case of diets?

    ok
    ok
    is better in case of low diet
    Common plum Nectarine
    Low Calories diet ok
    Low Fats diet ok
    Low Carbs diet ok
    Low glycemic index diet ok

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    Comparison summary

    Which food contains less Sugars?
    Nectarine
    Nectarine contains less Sugars (difference - 2.03g)
    Which food is lower in glycemic index?
    Nectarine
    Nectarine is lower in glycemic index (difference - 10)
    Which food is richer in minerals?
    Nectarine
    Nectarine is relatively richer in minerals
    Which food is lower in Saturated Fat?
    Common plum
    Common plum is lower in Saturated Fat (difference - 0.008g)
    Which food contains less Cholesterol?
    ?
    The foods are relatively equal in Cholesterol (0 mg)
    Which food contains less Sodium?
    ?
    The foods are relatively equal in Sodium (0 mg)
    Which food is cheaper?
    ?
    The foods are relatively equal in price ($0.5)
    Which food is richer in vitamins?
    ?
    It cannot be definitely stated which food is richer in vitamins. See charts below for detailed information.

    All nutrients comparison - raw data values

    In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
    Nutrient Common plum Nectarine Opinion
    Calories 46 44 Common plum
    Protein 0.7 1.06 Nectarine
    Fats 0.28 0.32 Nectarine
    Vitamin C 9.5 5.4 Common plum
    Carbs 11.42 10.55 Common plum
    Cholesterol 0 0
    Vitamin D 0 0
    Iron 0.17 0.28 Nectarine
    Calcium 6 6
    Potassium 157 201 Nectarine
    Magnesium 7 9 Nectarine
    Sugars 9.92 7.89 Nectarine
    Fiber 1.4 1.7 Nectarine
    Copper 0.057 0.086 Nectarine
    Zinc 0.1 0.17 Nectarine
    Starch 0 0.07 Nectarine
    Phosphorus 16 26 Nectarine
    Sodium 0 0
    Vitamin A 345 332 Common plum
    Vitamin E 0.26 0.77 Nectarine
    Vitamin D 0 0
    Vitamin B1 0.028 0.034 Nectarine
    Vitamin B2 0.026 0.027 Nectarine
    Vitamin B3 0.417 1.125 Nectarine
    Vitamin B5 0.135 0.185 Nectarine
    Vitamin B6 0.029 0.025 Common plum
    Vitamin B12 0 0
    Vitamin K 6.4 2.2 Common plum
    Folate 5 5
    Trans Fat 0 0
    Saturated Fat 0.017 0.025 Common plum
    Monounsaturated Fat 0.134 0.088 Common plum
    Polyunsaturated fat 0.044 0.113 Nectarine
    Tryptophan 0.009 0.005 Common plum
    Threonine 0.01 0.009 Common plum
    Isoleucine 0.014 0.009 Common plum
    Leucine 0.015 0.014 Common plum
    Lysine 0.016 0.016
    Methionine 0.008 0.006 Common plum
    Phenylalanine 0.014 0.021 Nectarine
    Valine 0.016 0.013 Common plum
    Histidine 0.009 0.008 Common plum
    Fructose 3.07 1.37 Common plum

    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 of 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. Nectarine - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169914/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.