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Plum vs. Walnut — In-Depth Nutrition Comparison

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The main differences between Plum and Walnut

  • Walnut is richer than Plum in Copper, Manganese, Phosphorus, Vitamin B6, Magnesium, Iron, Zinc, Vitamin B1, and Folate.
  • Daily need coverage for Copper from Walnut is 170% higher.
  • Plum contains less Saturated Fat.

Food types used in this article are Plums, raw and Nuts, walnuts, english.

Infographic

Plum vs Walnut 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%
Walnut
9
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 113% 29% 39% 109% 529% 84% 148% 0.26% 445% 27%
Contains less SodiumSodium -100%
Contains more MagnesiumMagnesium +2157.1%
Contains more CalciumCalcium +1533.3%
Contains more PotassiumPotassium +180.9%
Contains more IronIron +1611.8%
Contains more CopperCopper +2682.5%
Contains more ZincZinc +2990%
Contains more PhosphorusPhosphorus +2062.5%
Contains more ManganeseManganese +6465.4%
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
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% 21% 5.2% 0% 7% 6% 7.8% 8.1% 6.7% 0% 16% 3.8% 1%
Walnut
8
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 4.3% 1.2% 14% 0% 85% 35% 21% 34% 124% 0% 6.8% 74% 21%
Contains more Vitamin CVitamin C +630.8%
Contains more Vitamin AVitamin A +1625%
Contains more Vitamin KVitamin K +137%
Contains more Vitamin EVitamin E +169.2%
Contains more Vitamin B1Vitamin B1 +1117.9%
Contains more Vitamin B2Vitamin B2 +476.9%
Contains more Vitamin B3Vitamin B3 +169.8%
Contains more Vitamin B5Vitamin B5 +322.2%
Contains more Vitamin B6Vitamin B6 +1751.7%
Contains more FolateFolate +1860%
Contains more CholineCholine +1963.2%
~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
Walnut
4
15% 65% 14% 4% 2%
Protein: 15.23 g
Fats: 65.21 g
Carbs: 13.71 g
Water: 4.07 g
Other: 1.78 g
Contains more WaterWater +2043.2%
Contains more ProteinProtein +2075.7%
Contains more FatsFats +23189.3%
Contains more CarbsCarbs +20.1%
Contains more OtherOther +381.1%

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
Walnut
2
10% 14% 76%
Saturated Fat: Sat. Fat 6.126 g
Monounsaturated Fat: Mono. Fat 8.933 g
Polyunsaturated fat: Poly. Fat 47.174 g
Contains less Sat. FatSaturated Fat -99.7%
Contains more Mono. FatMonounsaturated Fat +6566.4%
Contains more Poly. FatPolyunsaturated fat +107113.6%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Plum
4
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
Walnut
2
2% 91% 3% 3%
Starch: 0.06 g
Sucrose: 2.43 g
Glucose: 0.08 g
Fructose: 0.09 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more GlucoseGlucose +6237.5%
Contains more FructoseFructose +3311.1%
Contains more MaltoseMaltose +∞%
Contains more GalactoseGalactose +∞%
Contains more StarchStarch +∞%
Contains more SucroseSucrose +54.8%
~equal in Lactose ~0g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Plum Walnut Opinion
Calories 46kcal 654kcal Walnut
Protein 0.7g 15.23g Walnut
Fats 0.28g 65.21g Walnut
Vitamin C 9.5mg 1.3mg Plum
Net carbs 10.02g 7.01g Plum
Carbs 11.42g 13.71g Walnut
Magnesium 7mg 158mg Walnut
Calcium 6mg 98mg Walnut
Potassium 157mg 441mg Walnut
Iron 0.17mg 2.91mg Walnut
Sugar 9.92g 2.61g Walnut
Fiber 1.4g 6.7g Walnut
Copper 0.057mg 1.586mg Walnut
Zinc 0.1mg 3.09mg Walnut
Starch 0g 0.06g Walnut
Phosphorus 16mg 346mg Walnut
Sodium 0mg 2mg Plum
Vitamin A 345IU 20IU Plum
Vitamin A 17µg 1µg Plum
Vitamin E 0.26mg 0.7mg Walnut
Manganese 0.052mg 3.414mg Walnut
Selenium 0µg 4.9µg Walnut
Vitamin B1 0.028mg 0.341mg Walnut
Vitamin B2 0.026mg 0.15mg Walnut
Vitamin B3 0.417mg 1.125mg Walnut
Vitamin B5 0.135mg 0.57mg Walnut
Vitamin B6 0.029mg 0.537mg Walnut
Vitamin K 6.4µg 2.7µg Plum
Folate 5µg 98µg Walnut
Choline 1.9mg 39.2mg Walnut
Saturated Fat 0.017g 6.126g Plum
Monounsaturated Fat 0.134g 8.933g Walnut
Polyunsaturated fat 0.044g 47.174g Walnut
Tryptophan 0.009mg 0.17mg Walnut
Threonine 0.01mg 0.596mg Walnut
Isoleucine 0.014mg 0.625mg Walnut
Leucine 0.015mg 1.17mg Walnut
Lysine 0.016mg 0.424mg Walnut
Methionine 0.008mg 0.236mg Walnut
Phenylalanine 0.014mg 0.711mg Walnut
Valine 0.016mg 0.753mg Walnut
Histidine 0.009mg 0.391mg Walnut
Fructose 3.07g 0.09g Plum

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Plum Walnut
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

People also compare

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
32%
Walnut
Minerals Daily Need Coverage Score
6%
Plum
152%
Walnut

Comparison summary

Which food is lower in Sugar?
Walnut
Walnut is lower in Sugar (difference - 7.31g)
Which food is lower in glycemic index?
Walnut
Walnut is lower in glycemic index (difference - 53)
Which food is richer in minerals?
Walnut
Walnut is relatively richer in minerals
Which food is richer in vitamins?
Walnut
Walnut is relatively richer in vitamins
Which food contains less Sodium?
Plum
Plum contains less Sodium (difference - 2mg)
Which food is lower in Saturated Fat?
Plum
Plum is lower in Saturated Fat (difference - 6.109g)
Which food is cheaper?
Plum
Plum is cheaper (difference - $4.5)
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. Walnut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170187/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.