Plum vs. Palm oil — In-Depth Nutrition Comparison
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The main differences between Plum and Palm oil
- Plum is richer in Vitamin C, Copper, and Fiber, yet Palm oil is richer in Vitamin E , Monounsaturated Fat, and Polyunsaturated fat.
- Daily need coverage for Saturated Fat from Palm oil is 246% higher.
- Palm oil contains less Sugar.
Food types used in this article are Plums, raw and Oil, palm.
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.
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Calcium
+∞%
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Iron
+1600%
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Magnesium
+∞%
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Phosphorus
+∞%
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Potassium
+∞%
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Zinc
+∞%
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Copper
+∞%
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Calcium
+∞%
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Iron
+1600%
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Magnesium
+∞%
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Phosphorus
+∞%
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Potassium
+∞%
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Zinc
+∞%
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Copper
+∞%
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.
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Vitamin A
+∞%
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Vitamin C
+∞%
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Vitamin B1
+∞%
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Vitamin B2
+∞%
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Vitamin B3
+∞%
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Vitamin B5
+∞%
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Vitamin B6
+∞%
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Folate
+∞%
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Vitamin E
+6030.8%
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Vitamin K
+25%
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Vitamin A
+∞%
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Vitamin C
+∞%
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Vitamin B1
+∞%
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Vitamin B2
+∞%
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Vitamin B3
+∞%
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Vitamin B5
+∞%
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Vitamin B6
+∞%
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Folate
+∞%
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Vitamin E
+6030.8%
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Vitamin K
+25%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
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Protein
+∞%
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Carbs
+∞%
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Water
+∞%
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Other
+∞%
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Fats
+35614.3%
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Protein
+∞%
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Carbs
+∞%
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Water
+∞%
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Other
+∞%
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Fats
+35614.3%
Fat Type Comparison
Fat type breakdown side-by-side comparison
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Saturated Fat
-100%
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Monounsaturated Fat
+27511.9%
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Polyunsaturated fat
+21036.4%
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Saturated Fat
-100%
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Monounsaturated Fat
+27511.9%
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Polyunsaturated fat
+21036.4%
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Saturated Fat |
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| Lower in price |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Sugar |
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| Lower in Glycemic Index |
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| Lower in Sodium | Equal | ||
| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 10.02g | 0g |
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| Protein | 0.7g | 0g |
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| Fats | 0.28g | 100g |
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| Carbs | 11.42g | 0g |
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| Calories | 46kcal | 884kcal |
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| Fructose | 3.07g |
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| Sugar | 9.92g | 0g |
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| Fiber | 1.4g | 0g |
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| Calcium | 6mg | 0mg |
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| Iron | 0.17mg | 0.01mg |
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| Magnesium | 7mg | 0mg |
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| Phosphorus | 16mg | 0mg |
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| Potassium | 157mg | 0mg |
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| Zinc | 0.1mg | 0mg |
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| Copper | 0.057mg | 0mg |
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| Manganese | 0.052mg |
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| Vitamin A | 345IU | 0IU |
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| Vitamin A RAE | 17µg | 0µg |
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| Vitamin E | 0.26mg | 15.94mg |
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| Vitamin C | 9.5mg | 0mg |
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| Vitamin B1 | 0.028mg | 0mg |
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| Vitamin B2 | 0.026mg | 0mg |
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| Vitamin B3 | 0.417mg | 0mg |
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| Vitamin B5 | 0.135mg | 0mg |
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| Vitamin B6 | 0.029mg | 0mg |
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| Folate | 5µg | 0µg |
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| Vitamin K | 6.4µg | 8µg |
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| Tryptophan | 0.009mg | 0mg |
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| Threonine | 0.01mg | 0mg |
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| Isoleucine | 0.014mg | 0mg |
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| Leucine | 0.015mg | 0mg |
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| Lysine | 0.016mg | 0mg |
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| Methionine | 0.008mg | 0mg |
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| Phenylalanine | 0.014mg | 0mg |
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| Valine | 0.016mg | 0mg |
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| Histidine | 0.009mg | 0mg |
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| Saturated Fat | 0.017g | 49.3g |
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| Monounsaturated Fat | 0.134g | 37g |
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| Polyunsaturated fat | 0.044g | 9.3g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low Glycemic Index diet |
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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%
28%
Minerals Daily Need Coverage Score
6%
0%
Comparison summary
Which food is lower in Saturated Fat?
Plum is lower in Saturated Fat (difference - 49.283g)
Which food is cheaper?
Plum is cheaper (difference - $1.5)
Which food is richer in minerals?
Plum is relatively richer in minerals
Which food is richer in vitamins?
Plum is relatively richer in vitamins
Which food is lower in Sugar?
Palm oil is lower in Sugar (difference - 9.92g)
Which food is lower in glycemic index?
Palm oil is lower in glycemic index (difference - 53)
Which food contains less Sodium?
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The foods are relatively equal in Sodium (0 mg)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)