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Plum vs. Strawberry — In-Depth Nutrition Comparison

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A recap on the differences between plums and strawberries

  • Plums are higher in vitamin A, yet strawberries are higher in vitamin C and manganese.
  • Strawberries cover your daily vitamin C needs 55% more than plums.
  • Plums contain 29 times more vitamin A than strawberries. While plums contain 345IU of vitamin A, strawberries contain only 12IU.
  • The amount of sugar in strawberries is lower.
  • The glycemic index of strawberries is lower.

Food varieties used in this article are Plums, raw and Strawberries, raw.

Infographic

Plum vs Strawberry 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
2
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 9.3% 4.8% 14% 15% 16% 3.8% 10% 0.13% 50% 2.2%
Contains more CopperCopper +18.8%
Contains less SodiumSodium -100%
Contains more MagnesiumMagnesium +85.7%
Contains more CalciumCalcium +166.7%
Contains more IronIron +141.2%
Contains more ZincZinc +40%
Contains more PhosphorusPhosphorus +50%
Contains more ManganeseManganese +642.3%
Contains more SeleniumSelenium +∞%
~equal in Potassium ~153mg

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
4
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 196% 0.33% 5.8% 0% 6% 5.1% 7.2% 7.5% 11% 0% 5.5% 18% 3.1%
Contains more Vitamin AVitamin A +1600%
Contains more Vitamin B1Vitamin B1 +16.7%
Contains more Vitamin B2Vitamin B2 +18.2%
Contains more Vitamin KVitamin K +190.9%
Contains more Vitamin CVitamin C +518.9%
Contains more Vitamin EVitamin E +11.5%
Contains more Vitamin B6Vitamin B6 +62.1%
Contains more FolateFolate +380%
Contains more CholineCholine +200%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~0.386mg
~equal in Vitamin B5 ~0.125mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Plum Strawberry DV% diff.
Vitamin C 9.5mg 58.8mg 55%
Manganese 0.052mg 0.386mg 15%
Folate 5µg 24µg 5%
Vitamin K 6.4µg 2.2µg 4%
Iron 0.17mg 0.41mg 3%
Fiber 1.4g 2g 2%
Vitamin A 17µg 1µg 2%
Calories 46kcal 32kcal 1%
Phosphorus 16mg 24mg 1%
Polyunsaturated fat 0.044g 0.155g 1%
Choline 1.9mg 5.7mg 1%
Vitamin B6 0.029mg 0.047mg 1%
Selenium 0µg 0.4µg 1%
Fructose 3.07g 2.44g 1%
Calcium 6mg 16mg 1%
Copper 0.057mg 0.048mg 1%
Carbs 11.42g 7.68g 1%
Magnesium 7mg 13mg 1%
Protein 0.7g 0.67g 0%
Fats 0.28g 0.3g 0%
Net carbs 10.02g 5.68g N/A
Potassium 157mg 153mg 0%
Sugar 9.92g 4.89g N/A
Zinc 0.1mg 0.14mg 0%
Starch 0g 0.04g 0%
Sodium 0mg 1mg 0%
Vitamin E 0.26mg 0.29mg 0%
Vitamin B1 0.028mg 0.024mg 0%
Vitamin B2 0.026mg 0.022mg 0%
Vitamin B3 0.417mg 0.386mg 0%
Vitamin B5 0.135mg 0.125mg 0%
Saturated fat 0.017g 0.015g 0%
Monounsaturated fat 0.134g 0.043g 0%
Tryptophan 0.009mg 0.008mg 0%
Threonine 0.01mg 0.02mg 0%
Isoleucine 0.014mg 0.016mg 0%
Leucine 0.015mg 0.034mg 0%
Lysine 0.016mg 0.026mg 0%
Methionine 0.008mg 0.002mg 0%
Phenylalanine 0.014mg 0.019mg 0%
Valine 0.016mg 0.019mg 0%
Histidine 0.009mg 0.012mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Plum
Plum
2
11% 87%
Protein: 0.7 g
Fats: 0.28 g
Carbs: 11.42 g
Water: 87.23 g
Other: 0.37 g
8% 91%
Protein: 0.67 g
Fats: 0.3 g
Carbs: 7.68 g
Water: 90.95 g
Other: 0.4 g
Contains more CarbsCarbs +48.7%
~equal in Protein ~0.67g
~equal in Fats ~0.3g
~equal in Water ~90.95g
~equal in Other ~0.4g

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
7% 20% 73%
Saturated fat: Sat. Fat 0.015 g
Monounsaturated fat: Mono. Fat 0.043 g
Polyunsaturated fat: Poly. Fat 0.155 g
Contains more Mono. FatMonounsaturated fat +211.6%
Contains less Sat. FatSaturated fat -11.8%
Contains more Poly. FatPolyunsaturated fat +252.3%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Plum
Plum
5
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
10% 40% 49%
Starch: 0.04 g
Sucrose: 0.47 g
Glucose: 1.99 g
Fructose: 2.44 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more SucroseSucrose +234%
Contains more GlucoseGlucose +154.8%
Contains more FructoseFructose +25.8%
Contains more MaltoseMaltose +∞%
Contains more GalactoseGalactose +∞%
Contains more StarchStarch +∞%
~equal in Lactose ~0g

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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. Strawberry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167762/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.