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Plum vs. Pancake — In-Depth Nutrition Comparison

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Important differences between plums and pancake

  • Plums have more vitamin C; however, pancake has more selenium, calcium, phosphorus, iron, vitamin B2, and vitamin B1.
  • Pancake's daily need coverage for selenium is 27% more.
  • Plums have 32 times more vitamin C than pancake. Plums have 9.5mg of vitamin C, while pancake has 0.3mg.
  • Plums are lower in saturated fat.
  • Pancake has a higher glycemic index than plums.

The food varieties used in the comparison are Plums, raw and Pancakes, plain, prepared from recipe.

Infographic

Plum vs Pancake 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
3
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 11% 66% 12% 68% 16% 15% 68% 57% 26% 81%
Contains more PotassiumPotassium +18.9%
Contains more CopperCopper +16.3%
Contains less SodiumSodium -100%
Contains more MagnesiumMagnesium +128.6%
Contains more CalciumCalcium +3550%
Contains more IronIron +958.8%
Contains more ZincZinc +460%
Contains more PhosphorusPhosphorus +893.8%
Contains more ManganeseManganese +284.6%
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%
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% 18% 0% 0% 50% 65% 29% 24% 11% 28% 0% 29% 0%
Contains more Vitamin CVitamin C +3066.7%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +217.6%
Contains more Vitamin B1Vitamin B1 +617.9%
Contains more Vitamin B2Vitamin B2 +980.8%
Contains more Vitamin B3Vitamin B3 +275.8%
Contains more Vitamin B5Vitamin B5 +200%
Contains more Vitamin B6Vitamin B6 +58.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +660%
~equal in Vitamin D ~µg

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
6% 10% 28% 53% 3%
Protein: 6.4 g
Fats: 9.7 g
Carbs: 28.3 g
Water: 52.9 g
Other: 2.7 g
Contains more WaterWater +64.9%
Contains more ProteinProtein +814.3%
Contains more FatsFats +3364.3%
Contains more CarbsCarbs +147.8%
Contains more OtherOther +629.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
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% 27% 49%
Saturated fat: Sat. Fat 2.122 g
Monounsaturated fat: Mono. Fat 2.474 g
Polyunsaturated fat: Poly. Fat 4.447 g
Contains less Sat. FatSaturated fat -99.2%
Contains more Mono. FatMonounsaturated fat +1746.3%
Contains more Poly. FatPolyunsaturated fat +10006.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Plum Pancake DV% diff.
Polyunsaturated fat 0.044g 4.447g 29%
Selenium 0µg 14.9µg 27%
Calcium 6mg 219mg 21%
Vitamin B2 0.026mg 0.281mg 20%
Phosphorus 16mg 159mg 20%
Cholesterol 0mg 59mg 20%
Iron 0.17mg 1.8mg 20%
Sodium 0mg 439mg 19%
Fats 0.28g 9.7g 14%
Vitamin B1 0.028mg 0.201mg 14%
Protein 0.7g 6.4g 11%
Vitamin C 9.5mg 0.3mg 10%
Saturated fat 0.017g 2.122g 10%
Vitamin B12 0µg 0.22µg 9%
Calories 46kcal 227kcal 9%
Folate 5µg 38µg 8%
Vitamin B3 0.417mg 1.567mg 7%
Monounsaturated fat 0.134g 2.474g 6%
Carbs 11.42g 28.3g 6%
Manganese 0.052mg 0.2mg 6%
Fiber 1.4g 6%
Vitamin B5 0.135mg 0.405mg 5%
Vitamin K 6.4µg 5%
Zinc 0.1mg 0.56mg 4%
Fructose 3.07g 4%
Vitamin A 17µg 54µg 4%
Magnesium 7mg 16mg 2%
Vitamin E 0.26mg 2%
Vitamin B6 0.029mg 0.046mg 1%
Potassium 157mg 132mg 1%
Copper 0.057mg 0.049mg 1%
Net carbs 10.02g 28.3g N/A
Sugar 9.92g N/A
Choline 1.9mg 0%
Tryptophan 0.009mg 0.08mg 0%
Threonine 0.01mg 0.237mg 0%
Isoleucine 0.014mg 0.297mg 0%
Leucine 0.015mg 0.513mg 0%
Lysine 0.016mg 0.321mg 0%
Methionine 0.008mg 0.147mg 0%
Phenylalanine 0.014mg 0.319mg 0%
Valine 0.016mg 0.335mg 0%
Histidine 0.009mg 0.152mg 0%
Omega-3 - DHA 0g 0.005g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Plum Pancake
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
20%
Pancake
Minerals Daily Need Coverage Score
6%
Plum
42%
Pancake

Comparison summary

Which food is lower in Cholesterol?
Plum
Plum is lower in Cholesterol (difference - 59mg)
Which food contains less Sodium?
Plum
Plum contains less Sodium (difference - 439mg)
Which food is lower in Saturated fat?
Plum
Plum is lower in Saturated fat (difference - 2.105g)
Which food is lower in glycemic index?
Plum
Plum is lower in glycemic index (difference - 13)
Which food is lower in Sugar?
Pancake
Pancake is lower in Sugar (difference - 9.92g)
Which food is cheaper?
Pancake
Pancake is cheaper (difference - $0.5)
Which food is richer in minerals?
Pancake
Pancake is relatively richer in minerals
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. Pancake - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175009/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.