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  6. Plum vs. Spread

Plum vs. Spread — In-Depth Nutrition Comparison

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Important differences between plums and spread

  • Plums have more vitamin C; however, spread has more vitamin B12, selenium, vitamin B1, choline, vitamin E, and zinc.
  • Spread's daily need coverage for vitamin B12 is 47% more.
  • Plums are lower in saturated fat.
  • Plums have a higher glycemic index than spread.

The food varieties used in the comparison are Plums, raw and Sandwich spread, pork, beef.

Infographic

Plum vs Spread 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
3
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%
Spread
Spread
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 5.7% 3.6% 9.7% 30% 43% 28% 25% 132% 3.4% 53%
Contains more PotassiumPotassium +42.7%
Contains less SodiumSodium -100%
Contains more ManganeseManganese +100%
Contains more MagnesiumMagnesium +14.3%
Contains more CalciumCalcium +100%
Contains more IronIron +364.7%
Contains more CopperCopper +128.1%
Contains more ZincZinc +920%
Contains more PhosphorusPhosphorus +268.8%
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
Plum
3
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%
Spread
Spread
10
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% 8.7% 35% 9% 43% 31% 32% 26% 28% 140% 4% 1.5% 34%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin KVitamin K +300%
Contains more FolateFolate +150%
Contains more Vitamin AVitamin A +52.9%
Contains more Vitamin EVitamin E +569.2%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +514.3%
Contains more Vitamin B2Vitamin B2 +415.4%
Contains more Vitamin B3Vitamin B3 +314.9%
Contains more Vitamin B5Vitamin B5 +218.5%
Contains more Vitamin B6Vitamin B6 +313.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +3178.9%

All nutrients comparison - raw data values

Nutrient Plum Spread DV% diff.
Vitamin B12 0µg 1.12µg 47%
Sodium 0mg 1013mg 44%
Saturated fat 0.017g 5.977g 27%
Fats 0.28g 17.34g 26%
Monounsaturated fat 0.134g 7.584g 19%
Selenium 0µg 9.7µg 18%
Polyunsaturated fat 0.044g 2.565g 17%
Protein 0.7g 7.66g 14%
Cholesterol 0mg 38mg 13%
Vitamin B1 0.028mg 0.172mg 12%
Vitamin C 9.5mg 0mg 11%
Choline 1.9mg 62.3mg 11%
Vitamin E 0.26mg 1.74mg 10%
Calories 46kcal 235kcal 9%
Copper 0.057mg 0.13mg 8%
Vitamin B2 0.026mg 0.134mg 8%
Zinc 0.1mg 1.02mg 8%
Vitamin B3 0.417mg 1.73mg 8%
Iron 0.17mg 0.79mg 8%
Vitamin B6 0.029mg 0.12mg 7%
Phosphorus 16mg 59mg 6%
Vitamin B5 0.135mg 0.43mg 6%
Fiber 1.4g 0.2g 5%
Vitamin K 6.4µg 1.6µg 4%
Fructose 3.07g 4%
Vitamin D 0µg 0.6µg 3%
Vitamin D 0IU 22IU 3%
Folate 5µg 2µg 1%
Manganese 0.052mg 0.026mg 1%
Potassium 157mg 110mg 1%
Vitamin A 17µg 26µg 1%
Calcium 6mg 12mg 1%
Carbs 11.42g 11.94g 0%
Net carbs 10.02g 11.74g N/A
Magnesium 7mg 8mg 0%
Sugar 9.92g 0g N/A
Tryptophan 0.009mg 0.082mg 0%
Threonine 0.01mg 0.334mg 0%
Isoleucine 0.014mg 0.334mg 0%
Leucine 0.015mg 0.6mg 0%
Lysine 0.016mg 0.663mg 0%
Methionine 0.008mg 0.196mg 0%
Phenylalanine 0.014mg 0.301mg 0%
Valine 0.016mg 0.356mg 0%
Histidine 0.009mg 0.279mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Plum
Plum
1
11% 87%
Protein: 0.7 g
Fats: 0.28 g
Carbs: 11.42 g
Water: 87.23 g
Other: 0.37 g
Spread
Spread
4
8% 17% 12% 60% 3%
Protein: 7.66 g
Fats: 17.34 g
Carbs: 11.94 g
Water: 60.28 g
Other: 2.78 g
Contains more WaterWater +44.7%
Contains more ProteinProtein +994.3%
Contains more FatsFats +6092.9%
Contains more OtherOther +651.4%
~equal in Carbs ~11.94g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Plum
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
Spread
Spread
2
37% 47% 16%
Saturated fat: Sat. Fat 5.977 g
Monounsaturated fat: Mono. Fat 7.584 g
Polyunsaturated fat: Poly. Fat 2.565 g
Contains less Sat. FatSaturated fat -99.7%
Contains more Mono. FatMonounsaturated fat +5559.7%
Contains more Poly. FatPolyunsaturated fat +5729.5%

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. Spread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174583/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.