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Plum vs. Raspberry — In-Depth Nutrition Comparison

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Differences between Plum and Raspberry

  • Plum contains less Manganese, Fiber, Vitamin C, and Iron than Raspberry.
  • Raspberry's daily need coverage for Manganese is 27% higher.
  • Raspberry contains 2 times less Sugar than Plum. Plum contains 9.92g of Sugar, while Raspberry contains 4.42g.

The food types used in this comparison are Plums, raw and Raspberries, raw.

Infographic

Plum vs Raspberry 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
2
:
Contains less Sodium -100%
Contains more Calcium +316.7%
Contains more Iron +305.9%
Contains more Magnesium +214.3%
Contains more Phosphorus +81.3%
Contains more Zinc +320%
Contains more Copper +57.9%
Contains more Manganese +1188.5%
Contains more Selenium +∞%
Equal in Potassium - 151
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 7% 5% 7% 14% 0% 3% 19% 7% 0%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 26% 16% 13% 14% 1% 12% 30% 88% 2%
Contains less Sodium -100%
Contains more Calcium +316.7%
Contains more Iron +305.9%
Contains more Magnesium +214.3%
Contains more Phosphorus +81.3%
Contains more Zinc +320%
Contains more Copper +57.9%
Contains more Manganese +1188.5%
Contains more Selenium +∞%
Equal in Potassium - 151

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
1
:
Contains more Vitamin A +945.5%
Contains more Vitamin E +234.6%
Contains more Vitamin C +175.8%
Contains more Vitamin B1 +14.3%
Contains more Vitamin B2 +46.2%
Contains more Vitamin B3 +43.4%
Contains more Vitamin B5 +143.7%
Contains more Vitamin B6 +89.7%
Contains more Folate +320%
Contains more Choline +547.4%
Contains more Vitamin K +21.9%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 21% 6% 0% 32% 7% 6% 8% 9% 7% 4% 0% 2% 16%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 2% 18% 0% 88% 8% 9% 12% 20% 13% 16% 0% 7% 20%
Contains more Vitamin A +945.5%
Contains more Vitamin E +234.6%
Contains more Vitamin C +175.8%
Contains more Vitamin B1 +14.3%
Contains more Vitamin B2 +46.2%
Contains more Vitamin B3 +43.4%
Contains more Vitamin B5 +143.7%
Contains more Vitamin B6 +89.7%
Contains more Folate +320%
Contains more Choline +547.4%
Contains more Vitamin K +21.9%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Plum
1
:
Contains more Protein +71.4%
Contains more Fats +132.1%
Contains more Other +24.3%
Equal in Carbs - 11.94
Equal in Water - 85.75
11% 87%
Protein: 0.7 g
Fats: 0.28 g
Carbs: 11.42 g
Water: 87.23 g
Other: 0.37 g
12% 86%
Protein: 1.2 g
Fats: 0.65 g
Carbs: 11.94 g
Water: 85.75 g
Other: 0.46 g
Contains more Protein +71.4%
Contains more Fats +132.1%
Contains more Other +24.3%
Equal in Carbs - 11.94
Equal in Water - 85.75

Fat Type Comparison

Fat type breakdown side-by-side comparison
Plum
2
:
Contains less Saturated Fat -10.5%
Contains more Monounsaturated Fat +109.4%
Contains more Polyunsaturated fat +752.3%
9% 69% 23%
Saturated Fat: 0.017 g
Monounsaturated Fat: 0.134 g
Polyunsaturated fat: 0.044 g
4% 14% 82%
Saturated Fat: 0.019 g
Monounsaturated Fat: 0.064 g
Polyunsaturated fat: 0.375 g
Contains less Saturated Fat -10.5%
Contains more Monounsaturated Fat +109.4%
Contains more Polyunsaturated fat +752.3%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Plum
5
:
Contains more Sucrose +685%
Contains more Glucose +172.6%
Contains more Fructose +30.6%
Contains more Maltose +∞%
Contains more Galactose +∞%
16% 51% 31%
Starch: 0 g
Sucrose: 1.57 g
Glucose: 5.07 g
Fructose: 3.07 g
Lactose: 0 g
Maltose: 0.08 g
Galactose: 0.14 g
5% 42% 53%
Starch: 0 g
Sucrose: 0.2 g
Glucose: 1.86 g
Fructose: 2.35 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more Sucrose +685%
Contains more Glucose +172.6%
Contains more Fructose +30.6%
Contains more Maltose +∞%
Contains more Galactose +∞%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Plum Raspberry Opinion
Net carbs 10.02g 5.44g Plum
Protein 0.7g 1.2g Raspberry
Fats 0.28g 0.65g Raspberry
Carbs 11.42g 11.94g Raspberry
Calories 46kcal 52kcal Raspberry
Fructose 3.07g 2.35g Plum
Sugar 9.92g 4.42g Raspberry
Fiber 1.4g 6.5g Raspberry
Calcium 6mg 25mg Raspberry
Iron 0.17mg 0.69mg Raspberry
Magnesium 7mg 22mg Raspberry
Phosphorus 16mg 29mg Raspberry
Potassium 157mg 151mg Plum
Sodium 0mg 1mg Plum
Zinc 0.1mg 0.42mg Raspberry
Copper 0.057mg 0.09mg Raspberry
Manganese 0.052mg 0.67mg Raspberry
Selenium 0µg 0.2µg Raspberry
Vitamin A 345IU 33IU Plum
Vitamin A RAE 17µg 2µg Plum
Vitamin E 0.26mg 0.87mg Raspberry
Vitamin C 9.5mg 26.2mg Raspberry
Vitamin B1 0.028mg 0.032mg Raspberry
Vitamin B2 0.026mg 0.038mg Raspberry
Vitamin B3 0.417mg 0.598mg Raspberry
Vitamin B5 0.135mg 0.329mg Raspberry
Vitamin B6 0.029mg 0.055mg Raspberry
Folate 5µg 21µg Raspberry
Choline 1.9mg 12.3mg Raspberry
Vitamin K 6.4µg 7.8µg Raspberry
Tryptophan 0.009mg Plum
Threonine 0.01mg Plum
Isoleucine 0.014mg Plum
Leucine 0.015mg Plum
Lysine 0.016mg Plum
Methionine 0.008mg Plum
Phenylalanine 0.014mg Plum
Valine 0.016mg Plum
Histidine 0.009mg Plum
Saturated Fat 0.017g 0.019g Plum
Monounsaturated Fat 0.134g 0.064g Plum
Polyunsaturated fat 0.044g 0.375g Raspberry

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Plum Raspberry
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
9%
Plum
16%
Raspberry
Minerals Daily Need Coverage Score
6%
Plum
20%
Raspberry

Comparison summary

Which food is lower in Sugar?
Raspberry
Raspberry is lower in Sugar (difference - 5.5g)
Which food is lower in glycemic index?
Raspberry
Raspberry is lower in glycemic index (difference - 27)
Which food is richer in minerals?
Raspberry
Raspberry is relatively richer in minerals
Which food is richer in vitamins?
Raspberry
Raspberry is relatively richer in vitamins
Which food contains less Sodium?
Plum
Plum contains less Sodium (difference - 1mg)
Which food is lower in Saturated Fat?
Plum
Plum is lower in Saturated Fat (difference - 0.002g)
Which food is cheaper?
Plum
Plum is cheaper (difference - $0.2)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Raspberry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167755/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.