Plum vs. Raspberry — In-Depth Nutrition Comparison
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Differences between plums and raspberries
- Plums have more vitamin A, while raspberries have more manganese, fiber, vitamin C, and iron.
- Raspberries' daily need coverage for manganese is 27% higher.
- Raspberries contain 10 times less vitamin A than plums. Plums contain 345IU of vitamin A, while raspberries contain 33IU.
- The amount of sugar in raspberries is lower.
- Raspberries have a lower glycemic index. The glycemic index of raspberries is 26, while the glycemic index of plums is 53.
The food types used in this comparison are Plums, raw and Raspberries, raw.
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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.
| Contains less SodiumSodium | -100% |
| Contains more MagnesiumMagnesium | +214.3% |
| Contains more CalciumCalcium | +316.7% |
| Contains more IronIron | +305.9% |
| Contains more CopperCopper | +57.9% |
| Contains more ZincZinc | +320% |
| Contains more PhosphorusPhosphorus | +81.3% |
| Contains more ManganeseManganese | +1188.5% |
| 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.
| Contains more Vitamin AVitamin A | +750% |
| Contains more Vitamin CVitamin C | +175.8% |
| Contains more Vitamin EVitamin E | +234.6% |
| Contains more Vitamin B1Vitamin B1 | +14.3% |
| Contains more Vitamin B2Vitamin B2 | +46.2% |
| Contains more Vitamin B3Vitamin B3 | +43.4% |
| Contains more Vitamin B5Vitamin B5 | +143.7% |
| Contains more Vitamin B6Vitamin B6 | +89.7% |
| Contains more Vitamin KVitamin K | +21.9% |
| Contains more FolateFolate | +320% |
| Contains more CholineCholine | +547.4% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +71.4% |
| Contains more FatsFats | +132.1% |
| Contains more OtherOther | +24.3% |
~equal in
Carbs
~11.94g
~equal in
Water
~85.75g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -10.5% |
| Contains more Mono. FatMonounsaturated fat | +109.4% |
| Contains more Poly. FatPolyunsaturated fat | +752.3% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
| Contains more SucroseSucrose | +685% |
| Contains more GlucoseGlucose | +172.6% |
| Contains more FructoseFructose | +30.6% |
| Contains more MaltoseMaltose | +∞% |
| Contains more GalactoseGalactose | +∞% |
~equal in
Starch
~0g
~equal in
Lactose
~0g
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 Sugar |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in price |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Manganese | 0.052mg | 0.67mg | 27% |
| Fiber | 1.4g | 6.5g | 20% |
| Vitamin C | 9.5mg | 26.2mg | 19% |
| Iron | 0.17mg | 0.69mg | 7% |
| Vitamin E | 0.26mg | 0.87mg | 4% |
| Copper | 0.057mg | 0.09mg | 4% |
| Vitamin B5 | 0.135mg | 0.329mg | 4% |
| Folate | 5µg | 21µg | 4% |
| Magnesium | 7mg | 22mg | 4% |
| Zinc | 0.1mg | 0.42mg | 3% |
| Calcium | 6mg | 25mg | 2% |
| Choline | 1.9mg | 12.3mg | 2% |
| Polyunsaturated fat | 0.044g | 0.375g | 2% |
| Phosphorus | 16mg | 29mg | 2% |
| Vitamin B6 | 0.029mg | 0.055mg | 2% |
| Vitamin A | 17µg | 2µg | 2% |
| Protein | 0.7g | 1.2g | 1% |
| Fructose | 3.07g | 2.35g | 1% |
| Vitamin B3 | 0.417mg | 0.598mg | 1% |
| Vitamin K | 6.4µg | 7.8µg | 1% |
| Fats | 0.28g | 0.65g | 1% |
| Vitamin B2 | 0.026mg | 0.038mg | 1% |
| Calories | 46kcal | 52kcal | 0% |
| Net carbs | 10.02g | 5.44g | N/A |
| Carbs | 11.42g | 11.94g | 0% |
| Potassium | 157mg | 151mg | 0% |
| Sugar | 9.92g | 4.42g | N/A |
| Sodium | 0mg | 1mg | 0% |
| Selenium | 0µg | 0.2µg | 0% |
| Vitamin B1 | 0.028mg | 0.032mg | 0% |
| Saturated fat | 0.017g | 0.019g | 0% |
| Monounsaturated fat | 0.134g | 0.064g | 0% |
| Tryptophan | 0.009mg | 0% | |
| Threonine | 0.01mg | 0% | |
| Isoleucine | 0.014mg | 0% | |
| Leucine | 0.015mg | 0% | |
| Lysine | 0.016mg | 0% | |
| Methionine | 0.008mg | 0% | |
| Phenylalanine | 0.014mg | 0% | |
| Valine | 0.016mg | 0% | |
| Histidine | 0.009mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs 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
8%
16%
Minerals Daily Need Coverage Score
6%
20%
Comparison summary
Which food is lower in Sugar?
Raspberry is lower in Sugar (difference - 5.5g)
Which food is lower in glycemic index?
Raspberry is lower in glycemic index (difference - 27)
Which food is richer in minerals?
Raspberry is relatively richer in minerals
Which food is richer in vitamins?
Raspberry is relatively richer in vitamins
Which food contains less Sodium?
Plum contains less Sodium (difference - 1mg)
Which food is lower in Saturated fat?
Plum is lower in Saturated fat (difference - 0.002g)
Which food is cheaper?
Plum is cheaper (difference - $0.2)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)