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Plum vs. Vegetable — In-Depth Nutrition Comparison

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Summary of differences between plums and vegetable

  • Plums have more vitamin C; however, vegetable is higher in vitamin A, vitamin K, manganese, fiber, iron, and vitamin B2.
  • Vegetable covers your daily need for vitamin A, 79% more than plums.
  • Plums have 3 times more vitamin C than vegetable. While plums have 9.5mg of vitamin C, vegetable has only 3.2mg.
  • The glycemic index of vegetable is higher.

These are the specific foods used in this comparison Plums, raw and Vegetables, mixed, frozen, cooked, boiled, drained, without salt.

Infographic

Plum vs Vegetable 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 16% 7.5% 15% 31% 28% 13% 22% 4.6% 49% 1.6%
Contains less SodiumSodium -100%
Contains more MagnesiumMagnesium +214.3%
Contains more CalciumCalcium +316.7%
Contains more IronIron +382.4%
Contains more CopperCopper +45.6%
Contains more ZincZinc +390%
Contains more PhosphorusPhosphorus +218.8%
Contains more ManganeseManganese +628.8%
Contains more SeleniumSelenium +∞%
~equal in Potassium ~169mg

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 11% 71% 7.6% 0% 18% 28% 16% 9.1% 17% 0% 59% 14% 13%
Contains more Vitamin CVitamin C +196.9%
Contains more Vitamin AVitamin A +1158.8%
Contains more Vitamin EVitamin E +46.2%
Contains more Vitamin B1Vitamin B1 +153.6%
Contains more Vitamin B2Vitamin B2 +361.5%
Contains more Vitamin B3Vitamin B3 +104.1%
Contains more Vitamin B5Vitamin B5 +11.9%
Contains more Vitamin B6Vitamin B6 +155.2%
Contains more Vitamin KVitamin K +267.2%
Contains more FolateFolate +280%
Contains more CholineCholine +1168.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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
3% 13% 83%
Protein: 2.86 g
Fats: 0.15 g
Carbs: 13.09 g
Water: 83.23 g
Other: 0.67 g
Contains more FatsFats +86.7%
Contains more ProteinProtein +308.6%
Contains more CarbsCarbs +14.6%
Contains more OtherOther +81.1%
~equal in Water ~83.23g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Plum
2
9% 69% 23%
Saturated fat: Sat. Fat 0.017 g
Monounsaturated fat: Mono. Fat 0.134 g
Polyunsaturated fat: Poly. Fat 0.044 g
27% 9% 64%
Saturated fat: Sat. Fat 0.031 g
Monounsaturated fat: Mono. Fat 0.01 g
Polyunsaturated fat: Poly. Fat 0.072 g
Contains less Sat. FatSaturated fat -45.2%
Contains more Mono. FatMonounsaturated fat +1240%
Contains more Poly. FatPolyunsaturated fat +63.6%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Plum Vegetable
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 Cholesterol Equal
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Plum Vegetable DV% diff.
Vitamin A 17µg 214µg 22%
Manganese 0.052mg 0.379mg 14%
Vitamin K 6.4µg 23.5µg 14%
Fiber 1.4g 4.4g 12%
Iron 0.17mg 0.82mg 8%
Vitamin C 9.5mg 3.2mg 7%
Vitamin B2 0.026mg 0.12mg 7%
Phosphorus 16mg 51mg 5%
Fructose 3.07g 4%
Choline 1.9mg 24.1mg 4%
Folate 5µg 19µg 4%
Protein 0.7g 2.86g 4%
Vitamin B1 0.028mg 0.071mg 4%
Zinc 0.1mg 0.49mg 4%
Magnesium 7mg 22mg 4%
Copper 0.057mg 0.083mg 3%
Vitamin B6 0.029mg 0.074mg 3%
Vitamin B3 0.417mg 0.851mg 3%
Sodium 0mg 35mg 2%
Calcium 6mg 25mg 2%
Carbs 11.42g 13.09g 1%
Calories 46kcal 65kcal 1%
Selenium 0µg 0.3µg 1%
Vitamin E 0.26mg 0.38mg 1%
Fats 0.28g 0.15g 0%
Net carbs 10.02g 8.69g N/A
Potassium 157mg 169mg 0%
Sugar 9.92g 3.12g N/A
Vitamin B5 0.135mg 0.151mg 0%
Saturated fat 0.017g 0.031g 0%
Monounsaturated fat 0.134g 0.01g 0%
Polyunsaturated fat 0.044g 0.072g 0%
Tryptophan 0.009mg 0.029mg 0%
Threonine 0.01mg 0.115mg 0%
Isoleucine 0.014mg 0.139mg 0%
Leucine 0.015mg 0.19mg 0%
Lysine 0.016mg 0.17mg 0%
Methionine 0.008mg 0.034mg 0%
Phenylalanine 0.014mg 0.12mg 0%
Valine 0.016mg 0.149mg 0%
Histidine 0.009mg 0.073mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Plum Vegetable
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
20%
Vegetable
Minerals Daily Need Coverage Score
6%
Plum
19%
Vegetable

Comparison summary

Which food is richer in minerals?
Vegetable
Vegetable is relatively richer in minerals
Which food is lower in Sugar?
Vegetable
Vegetable is lower in Sugar (difference - 6.8g)
Which food is richer in vitamins?
Vegetable
Vegetable is relatively richer in vitamins
Which food contains less Sodium?
Plum
Plum contains less Sodium (difference - 35mg)
Which food is lower in Saturated fat?
Plum
Plum is lower in Saturated fat (difference - 0.014g)
Which food is lower in glycemic index?
Plum
Plum is lower in glycemic index (difference - 13)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($0.5)

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. Vegetable - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170472/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.