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  6. Plum vs. Saffron

Plum vs. Saffron — In-Depth Nutrition Comparison

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What are the main differences between Plum and Saffron?

  • Saffron has more Manganese, Iron, Vitamin C, Vitamin B6, Magnesium, Potassium, Phosphorus, Copper, Folate, and Vitamin B2 than Plum.
  • Saffron's daily need coverage for Manganese is 1233% higher.

We used Plums, raw and Spices, saffron types in this comparison.

Infographic

Plum vs Saffron 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
Plum
1
:
9
Saffron
Saffron
Contains less Sodium -100%
Contains more Calcium +1750%
Contains more Iron +6429.4%
Contains more Magnesium +3671.4%
Contains more Phosphorus +1475%
Contains more Potassium +998.1%
Contains more Zinc +990%
Contains more Copper +475.4%
Contains more Manganese +54530.8%
Contains more Selenium +∞%
Plum
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 7% 5% 7% 14% 0% 3% 19% 7% 0%
Saffron
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 34% 417% 189% 108% 153% 20% 30% 110% 3706% 31%
Contains less Sodium -100%
Contains more Calcium +1750%
Contains more Iron +6429.4%
Contains more Magnesium +3671.4%
Contains more Phosphorus +1475%
Contains more Potassium +998.1%
Contains more Zinc +990%
Contains more Copper +475.4%
Contains more Manganese +54530.8%
Contains more Selenium +∞%

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
Plum
3
:
7
Saffron
Saffron
Contains more Vitamin A +53.6%
Contains more Vitamin C +750.5%
Contains more Vitamin B1 +310.7%
Contains more Vitamin B2 +926.9%
Contains more Vitamin B3 +250.1%
Contains more Vitamin B6 +3382.8%
Contains more Folate +1760%
Plum
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 21% 6% 0% 32% 7% 6% 8% 9% 7% 4% 0% 16%
Saffron
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 32% 0% 0% 270% 29% 62% 28% 0% 234% 70% 0% 0%
Contains more Vitamin A +53.6%
Contains more Vitamin C +750.5%
Contains more Vitamin B1 +310.7%
Contains more Vitamin B2 +926.9%
Contains more Vitamin B3 +250.1%
Contains more Vitamin B6 +3382.8%
Contains more Folate +1760%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Plum
Plum
1
:
4
Saffron
Saffron
Contains more Water +633%
Contains more Protein +1532.9%
Contains more Fats +1989.3%
Contains more Carbs +472.4%
Contains more Other +1373%
Plum
11% 87%
Protein: 0.7 g
Fats: 0.28 g
Carbs: 11.42 g
Water: 87.23 g
Other: 0.37 g
Saffron
11% 6% 65% 12% 5%
Protein: 11.43 g
Fats: 5.85 g
Carbs: 65.37 g
Water: 11.9 g
Other: 5.45 g
Contains more Water +633%
Contains more Protein +1532.9%
Contains more Fats +1989.3%
Contains more Carbs +472.4%
Contains more Other +1373%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Plum
Plum
1
:
2
Saffron
Saffron
Contains less Saturated Fat -98.9%
Contains more Monounsaturated Fat +220.1%
Contains more Polyunsaturated fat +4597.7%
Plum
9% 69% 23%
Saturated Fat: 0.017 g
Monounsaturated Fat: 0.134 g
Polyunsaturated fat: 0.044 g
Saffron
39% 11% 51%
Saturated Fat: 1.586 g
Monounsaturated Fat: 0.429 g
Polyunsaturated fat: 2.067 g
Contains less Saturated Fat -98.9%
Contains more Monounsaturated Fat +220.1%
Contains more Polyunsaturated fat +4597.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Plum Saffron Opinion
Net carbs 10.02g 61.47g Saffron
Protein 0.7g 11.43g Saffron
Fats 0.28g 5.85g Saffron
Carbs 11.42g 65.37g Saffron
Calories 46kcal 310kcal Saffron
Fructose 3.07g Plum
Sugar 9.92g Saffron
Fiber 1.4g 3.9g Saffron
Calcium 6mg 111mg Saffron
Iron 0.17mg 11.1mg Saffron
Magnesium 7mg 264mg Saffron
Phosphorus 16mg 252mg Saffron
Potassium 157mg 1724mg Saffron
Sodium 0mg 148mg Plum
Zinc 0.1mg 1.09mg Saffron
Copper 0.057mg 0.328mg Saffron
Manganese 0.052mg 28.408mg Saffron
Selenium 0µg 5.6µg Saffron
Vitamin A 345IU 530IU Saffron
Vitamin A RAE 17µg 27µg Saffron
Vitamin E 0.26mg Plum
Vitamin C 9.5mg 80.8mg Saffron
Vitamin B1 0.028mg 0.115mg Saffron
Vitamin B2 0.026mg 0.267mg Saffron
Vitamin B3 0.417mg 1.46mg Saffron
Vitamin B5 0.135mg Plum
Vitamin B6 0.029mg 1.01mg Saffron
Folate 5µg 93µg Saffron
Vitamin K 6.4µg Plum
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 1.586g Plum
Omega-3 - DPA 0g 0.006g Saffron
Monounsaturated Fat 0.134g 0.429g Saffron
Polyunsaturated fat 0.044g 2.067g Saffron

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Plum Saffron
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
60%
Saffron
Minerals Daily Need Coverage Score
6%
Plum
479%
Saffron

Comparison summary

Which food is richer in minerals?
Saffron
Saffron is relatively richer in minerals
Which food is lower in Sugar?
Saffron
Saffron is lower in Sugar (difference - 9.92g)
Which food is richer in vitamins?
Saffron
Saffron is relatively richer in vitamins
Which food contains less Sodium?
Plum
Plum contains less Sodium (difference - 148mg)
Which food is lower in Saturated Fat?
Plum
Plum is lower in Saturated Fat (difference - 1.569g)
Which food is lower in glycemic index?
Plum
Plum is lower in glycemic index (difference - 17)
Which food is cheaper?
Plum
Plum is cheaper (difference - $1.7)
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. Saffron - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170934/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.