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  6. Plum vs. Wakame

Plum vs. Wakame — In-Depth Nutrition Comparison

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How are Plum and Wakame different?

  • Plum contains less Manganese, Folate, Copper, Iron, Magnesium, Vitamin B2, Calcium, Vitamin B5, and Phosphorus than Wakame.
  • Wakame covers your daily need of Manganese 59% more than Plum.

Plums, raw and Seaweed, wakame, raw types were used in this article.

Infographic

Plum vs Wakame 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
:
8
Wakame
Wakame
Contains more Potassium +214%
Contains less Sodium -100%
Contains more Calcium +2400%
Contains more Iron +1182.4%
Contains more Magnesium +1428.6%
Contains more Phosphorus +400%
Contains more Zinc +280%
Contains more Copper +398.2%
Contains more Manganese +2592.3%
Contains more Selenium +∞%
Plum
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 7% 5% 7% 14% 0% 3% 19% 7% 0%
Wakame
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 45% 82% 77% 35% 5% 114% 11% 95% 183% 4%
Contains more Potassium +214%
Contains less Sodium -100%
Contains more Calcium +2400%
Contains more Iron +1182.4%
Contains more Magnesium +1428.6%
Contains more Phosphorus +400%
Contains more Zinc +280%
Contains more Copper +398.2%
Contains more Manganese +2592.3%
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
Wakame
Wakame
Contains more Vitamin C +216.7%
Contains more Vitamin B6 +1350%
Contains more Vitamin K +20.8%
Contains more Vitamin E +284.6%
Contains more Vitamin B1 +114.3%
Contains more Vitamin B2 +784.6%
Contains more Vitamin B3 +283.7%
Contains more Vitamin B5 +416.3%
Contains more Folate +3820%
Equal in Vitamin A - 360
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%
Wakame
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 22% 20% 0% 10% 15% 54% 30% 42% 1% 147% 0% 14%
Contains more Vitamin C +216.7%
Contains more Vitamin B6 +1350%
Contains more Vitamin K +20.8%
Contains more Vitamin E +284.6%
Contains more Vitamin B1 +114.3%
Contains more Vitamin B2 +784.6%
Contains more Vitamin B3 +283.7%
Contains more Vitamin B5 +416.3%
Contains more Folate +3820%
Equal in Vitamin A - 360

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Plum
Plum
2
:
3
Wakame
Wakame
Contains more Carbs +24.9%
Contains more Protein +332.9%
Contains more Fats +128.6%
Contains more Other +1845.9%
Equal in Water - 79.99
Plum
11% 87%
Protein: 0.7 g
Fats: 0.28 g
Carbs: 11.42 g
Water: 87.23 g
Other: 0.37 g
Wakame
3% 9% 80% 7%
Protein: 3.03 g
Fats: 0.64 g
Carbs: 9.14 g
Water: 79.99 g
Other: 7.2 g
Contains more Carbs +24.9%
Contains more Protein +332.9%
Contains more Fats +128.6%
Contains more Other +1845.9%
Equal in Water - 79.99

Fat Type Comparison

Fat type breakdown side-by-side comparison
Plum
Plum
2
:
1
Wakame
Wakame
Contains less Saturated Fat -86.9%
Contains more Monounsaturated Fat +131%
Contains more Polyunsaturated fat +395.5%
Plum
9% 69% 23%
Saturated Fat: 0.017 g
Monounsaturated Fat: 0.134 g
Polyunsaturated fat: 0.044 g
Wakame
32% 14% 54%
Saturated Fat: 0.13 g
Monounsaturated Fat: 0.058 g
Polyunsaturated fat: 0.218 g
Contains less Saturated Fat -86.9%
Contains more Monounsaturated Fat +131%
Contains more Polyunsaturated fat +395.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Plum Wakame Opinion
Net carbs 10.02g 8.64g Plum
Protein 0.7g 3.03g Wakame
Fats 0.28g 0.64g Wakame
Carbs 11.42g 9.14g Plum
Calories 46kcal 45kcal Plum
Fructose 3.07g Plum
Sugar 9.92g 0.65g Wakame
Fiber 1.4g 0.5g Plum
Calcium 6mg 150mg Wakame
Iron 0.17mg 2.18mg Wakame
Magnesium 7mg 107mg Wakame
Phosphorus 16mg 80mg Wakame
Potassium 157mg 50mg Plum
Sodium 0mg 872mg Plum
Zinc 0.1mg 0.38mg Wakame
Copper 0.057mg 0.284mg Wakame
Manganese 0.052mg 1.4mg Wakame
Selenium 0µg 0.7µg Wakame
Vitamin A 345IU 360IU Wakame
Vitamin A RAE 17µg 18µg Wakame
Vitamin E 0.26mg 1mg Wakame
Vitamin C 9.5mg 3mg Plum
Vitamin B1 0.028mg 0.06mg Wakame
Vitamin B2 0.026mg 0.23mg Wakame
Vitamin B3 0.417mg 1.6mg Wakame
Vitamin B5 0.135mg 0.697mg Wakame
Vitamin B6 0.029mg 0.002mg Plum
Folate 5µg 196µg Wakame
Vitamin K 6.4µg 5.3µg Plum
Tryptophan 0.009mg 0.035mg Wakame
Threonine 0.01mg 0.165mg Wakame
Isoleucine 0.014mg 0.087mg Wakame
Leucine 0.015mg 0.257mg Wakame
Lysine 0.016mg 0.112mg Wakame
Methionine 0.008mg 0.063mg Wakame
Phenylalanine 0.014mg 0.112mg Wakame
Valine 0.016mg 0.209mg Wakame
Histidine 0.009mg 0.015mg Wakame
Saturated Fat 0.017g 0.13g Plum
Omega-3 - EPA 0g 0.186g Wakame
Monounsaturated Fat 0.134g 0.058g Plum
Polyunsaturated fat 0.044g 0.218g Wakame

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Plum Wakame
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
29%
Wakame
Minerals Daily Need Coverage Score
6%
Plum
65%
Wakame

Comparison summary

Which food is lower in Sugar?
Wakame
Wakame is lower in Sugar (difference - 9.27g)
Which food is lower in glycemic index?
Wakame
Wakame is lower in glycemic index (difference - 53)
Which food is cheaper?
Wakame
Wakame is cheaper (difference - $0.5)
Which food is richer in minerals?
Wakame
Wakame is relatively richer in minerals
Which food is richer in vitamins?
Wakame
Wakame is relatively richer in vitamins
Which food contains less Sodium?
Plum
Plum contains less Sodium (difference - 872mg)
Which food is lower in Saturated Fat?
Plum
Plum is lower in Saturated Fat (difference - 0.113g)
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. Wakame - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170496/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.