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Plum vs. Cayenne pepper — In-Depth Nutrition Comparison

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Significant differences between plums and cayenne pepper

  • The amount of vitamin A, vitamin E, vitamin B6, fiber, iron, manganese, vitamin C, vitamin B2, vitamin K, and potassium in cayenne pepper is higher than in plums.
  • Cayenne pepper covers your daily vitamin A needs 825% more than plums.
  • Plums have a higher glycemic index. The glycemic index of plums is 53, while the glycemic index of cayenne pepper is 32.

Specific food types used in this comparison are Plums, raw and Spices, pepper, red or cayenne.

Infographic

Plum vs Cayenne pepper 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
1
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 109% 44% 178% 293% 124% 68% 126% 3.9% 261% 48%
Contains less SodiumSodium -100%
Contains more MagnesiumMagnesium +2071.4%
Contains more CalciumCalcium +2366.7%
Contains more PotassiumPotassium +1182.8%
Contains more IronIron +4488.2%
Contains more CopperCopper +554.4%
Contains more ZincZinc +2380%
Contains more PhosphorusPhosphorus +1731.3%
Contains more ManganeseManganese +3746.2%
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
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 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 255% 694% 597% 0% 82% 212% 163% 0% 565% 0% 201% 80% 28%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin CVitamin C +704.2%
Contains more Vitamin AVitamin A +12141.2%
Contains more Vitamin EVitamin E +11373.1%
Contains more Vitamin B1Vitamin B1 +1071.4%
Contains more Vitamin B2Vitamin B2 +3434.6%
Contains more Vitamin B3Vitamin B3 +1986.6%
Contains more Vitamin B6Vitamin B6 +8348.3%
Contains more Vitamin KVitamin K +1154.7%
Contains more FolateFolate +2020%
Contains more CholineCholine +2610.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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
12% 17% 57% 8% 6%
Protein: 12.01 g
Fats: 17.27 g
Carbs: 56.63 g
Water: 8.05 g
Other: 6.04 g
Contains more WaterWater +983.6%
Contains more ProteinProtein +1615.7%
Contains more FatsFats +6067.9%
Contains more CarbsCarbs +395.9%
Contains more OtherOther +1532.4%

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% 19% 58%
Saturated fat: Sat. Fat 3.26 g
Monounsaturated fat: Mono. Fat 2.75 g
Polyunsaturated fat: Poly. Fat 8.37 g
Contains less Sat. FatSaturated fat -99.5%
Contains more Mono. FatMonounsaturated fat +1952.2%
Contains more Poly. FatPolyunsaturated fat +18922.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Plum Cayenne pepper DV% diff.
Vitamin A 17µg 2081µg 229%
Vitamin E 0.26mg 29.83mg 197%
Vitamin B6 0.029mg 2.45mg 186%
Fiber 1.4g 27.2g 103%
Iron 0.17mg 7.8mg 95%
Manganese 0.052mg 2mg 85%
Vitamin C 9.5mg 76.4mg 74%
Vitamin B2 0.026mg 0.919mg 69%
Vitamin K 6.4µg 80.3µg 62%
Polyunsaturated fat 0.044g 8.37g 56%
Potassium 157mg 2014mg 55%
Vitamin B3 0.417mg 8.701mg 52%
Phosphorus 16mg 293mg 40%
Copper 0.057mg 0.373mg 35%
Magnesium 7mg 152mg 35%
Fats 0.28g 17.27g 26%
Folate 5µg 106µg 25%
Vitamin B1 0.028mg 0.328mg 25%
Protein 0.7g 12.01g 23%
Zinc 0.1mg 2.48mg 22%
Selenium 0µg 8.8µg 16%
Saturated fat 0.017g 3.26g 15%
Carbs 11.42g 56.63g 15%
Calories 46kcal 318kcal 14%
Calcium 6mg 148mg 14%
Choline 1.9mg 51.5mg 9%
Monounsaturated fat 0.134g 2.75g 7%
Fructose 3.07g 4%
Vitamin B5 0.135mg 3%
Sodium 0mg 30mg 1%
Net carbs 10.02g 29.43g N/A
Sugar 9.92g 10.34g N/A
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?

ok
ok
is better in case of low diet
Plum Cayenne pepper
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
221%
Cayenne pepper
Minerals Daily Need Coverage Score
6%
Plum
125%
Cayenne pepper

Comparison summary

Which food is lower in Sugar?
Plum
Plum is lower in Sugar (difference - 0.42g)
Which food contains less Sodium?
Plum
Plum contains less Sodium (difference - 30mg)
Which food is lower in Saturated fat?
Plum
Plum is lower in Saturated fat (difference - 3.243g)
Which food is cheaper?
Plum
Plum is cheaper (difference - $2)
Which food is lower in glycemic index?
Cayenne pepper
Cayenne pepper is lower in glycemic index (difference - 21)
Which food is richer in minerals?
Cayenne pepper
Cayenne pepper is relatively richer in minerals
Which food is richer in vitamins?
Cayenne pepper
Cayenne pepper is relatively richer in vitamins
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. Cayenne pepper - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170932/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.