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Plum vs. Ricotta — In-Depth Nutrition Comparison

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A recap on differences between plums and ricotta

  • Plums are higher in vitamin C and fiber, yet ricotta is higher in selenium, phosphorus, calcium, vitamin B12, vitamin B2, and zinc.
  • Ricotta covers your daily saturated fat needs 41% more than plums.
  • The amount of saturated fat in plums is lower.
  • The glycemic index of ricotta is lower.

Food varieties used in this article are Plums, raw and Cheese, ricotta, whole milk.

Infographic

Plum vs Ricotta 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.
Plum
4
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 7.9% 62% 9.3% 14% 7% 32% 68% 11% 0.78% 79%
Contains more PotassiumPotassium +49.5%
Contains more CopperCopper +171.4%
Contains less SodiumSodium -100%
Contains more ManganeseManganese +766.7%
Contains more MagnesiumMagnesium +57.1%
Contains more CalciumCalcium +3350%
Contains more IronIron +123.5%
Contains more ZincZinc +1060%
Contains more PhosphorusPhosphorus +887.5%
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.
Plum
5
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 0% 40% 2.2% 3% 3.3% 45% 2% 13% 9.9% 43% 2.8% 9% 9.5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +136.4%
Contains more Vitamin B1Vitamin B1 +115.4%
Contains more Vitamin B3Vitamin B3 +301%
Contains more Vitamin KVitamin K +481.8%
Contains more Vitamin AVitamin A +605.9%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +650%
Contains more Vitamin B5Vitamin B5 +57.8%
Contains more Vitamin B6Vitamin B6 +48.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +140%
Contains more CholineCholine +821.1%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Plum
2
11% 87%
Protein: 0.7 g
Fats: 0.28 g
Carbs: 11.42 g
Water: 87.23 g
Other: 0.37 g
11% 13% 3% 72%
Protein: 11.26 g
Fats: 12.98 g
Carbs: 3.04 g
Water: 71.7 g
Other: 1.02 g
Contains more CarbsCarbs +275.7%
Contains more WaterWater +21.7%
Contains more ProteinProtein +1508.6%
Contains more FatsFats +4535.7%
Contains more OtherOther +175.7%

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
67% 29% 3%
Saturated fat: Sat. Fat 8.295 g
Monounsaturated fat: Mono. Fat 3.627 g
Polyunsaturated fat: Poly. Fat 0.385 g
Contains less Sat. FatSaturated fat -99.8%
Contains more Mono. FatMonounsaturated fat +2606.7%
Contains more Poly. FatPolyunsaturated fat +775%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Plum Ricotta DV% diff.
Saturated fat 0.017g 8.295g 38%
Selenium 0µg 14.5µg 26%
Protein 0.7g 11.26g 21%
Fats 0.28g 12.98g 20%
Calcium 6mg 207mg 20%
Phosphorus 16mg 158mg 20%
Cholesterol 0mg 51mg 17%
Vitamin B12 0µg 0.34µg 14%
Vitamin B2 0.026mg 0.195mg 13%
Vitamin C 9.5mg 0mg 11%
Vitamin A 17µg 120µg 11%
Zinc 0.1mg 1.16mg 10%
Monounsaturated fat 0.134g 3.627g 9%
Calories 46kcal 174kcal 6%
Fiber 1.4g 0g 6%
Copper 0.057mg 0.021mg 4%
Vitamin K 6.4µg 1.1µg 4%
Sodium 0mg 84mg 4%
Fructose 3.07g 4%
Choline 1.9mg 17.5mg 3%
Iron 0.17mg 0.38mg 3%
Carbs 11.42g 3.04g 3%
Potassium 157mg 105mg 2%
Folate 5µg 12µg 2%
Polyunsaturated fat 0.044g 0.385g 2%
Vitamin B3 0.417mg 0.104mg 2%
Vitamin B5 0.135mg 0.213mg 2%
Manganese 0.052mg 0.006mg 2%
Vitamin B1 0.028mg 0.013mg 1%
Vitamin D 0µg 0.2µg 1%
Vitamin E 0.26mg 0.11mg 1%
Vitamin D 0IU 10IU 1%
Vitamin B6 0.029mg 0.043mg 1%
Magnesium 7mg 11mg 1%
Net carbs 10.02g 3.04g N/A
Sugar 9.92g 0.27g N/A
Tryptophan 0.009mg 0.125mg 0%
Threonine 0.01mg 0.517mg 0%
Isoleucine 0.014mg 0.589mg 0%
Leucine 0.015mg 1.221mg 0%
Lysine 0.016mg 1.338mg 0%
Methionine 0.008mg 0.281mg 0%
Phenylalanine 0.014mg 0.556mg 0%
Valine 0.016mg 0.692mg 0%
Histidine 0.009mg 0.459mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Plum Ricotta
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
14%
Ricotta
Minerals Daily Need Coverage Score
6%
Plum
29%
Ricotta

Comparison summary

Which food is lower in Sugar?
Ricotta
Ricotta is lower in Sugar (difference - 9.65g)
Which food is lower in glycemic index?
Ricotta
Ricotta is lower in glycemic index (difference - 26)
Which food is richer in minerals?
Ricotta
Ricotta is relatively richer in minerals
Which food is lower in Cholesterol?
Plum
Plum is lower in Cholesterol (difference - 51mg)
Which food contains less Sodium?
Plum
Plum contains less Sodium (difference - 84mg)
Which food is lower in Saturated fat?
Plum
Plum is lower in Saturated fat (difference - 8.278g)
Which food is cheaper?
Plum
Plum is cheaper (difference - $1.5)
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. Ricotta - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170851/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.