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  6. Plum vs. White Bread

Plum vs. White Bread — In-Depth Nutrition Comparison

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How are Plum and White Bread different?

  • Plum contains less Iron, Vitamin B1, Selenium, Vitamin B3, Folate, Manganese, Vitamin B2, Calcium, and Phosphorus than White Bread.
  • White Bread covers your daily need of Iron 43% more than Plum.

Plums, raw and Bread, white, commercially prepared (includes soft bread crumbs) types were used in this article.

Infographic

Plum vs White Bread 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
White Bread
White Bread
Contains more Potassium +24.6%
Contains less Sodium -100%
Contains more Calcium +2300%
Contains more Iron +2023.5%
Contains more Magnesium +228.6%
Contains more Phosphorus +512.5%
Contains more Zinc +640%
Contains more Copper +77.2%
Contains more Manganese +930.8%
Contains more Selenium +∞%
Plum
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 7% 5% 7% 14% 0% 3% 19% 7% 0%
White Bread
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 44% 136% 17% 43% 12% 64% 21% 34% 70% 120%
Contains more Potassium +24.6%
Contains less Sodium -100%
Contains more Calcium +2300%
Contains more Iron +2023.5%
Contains more Magnesium +228.6%
Contains more Phosphorus +512.5%
Contains more Zinc +640%
Contains more Copper +77.2%
Contains more Manganese +930.8%
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
4
:
6
White Bread
White Bread
Contains more Vitamin A +34400%
Contains more Vitamin E +18.2%
Contains more Vitamin C +∞%
Contains more Vitamin K +3100%
Contains more Vitamin B1 +1803.6%
Contains more Vitamin B2 +834.6%
Contains more Vitamin B3 +1046.3%
Contains more Vitamin B5 +297%
Contains more Vitamin B6 +200%
Contains more Folate +2120%
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%
White Bread
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 5% 0% 0% 134% 57% 90% 33% 21% 84% 0% 1%
Contains more Vitamin A +34400%
Contains more Vitamin E +18.2%
Contains more Vitamin C +∞%
Contains more Vitamin K +3100%
Contains more Vitamin B1 +1803.6%
Contains more Vitamin B2 +834.6%
Contains more Vitamin B3 +1046.3%
Contains more Vitamin B5 +297%
Contains more Vitamin B6 +200%
Contains more Folate +2120%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Plum
Plum
1
:
4
White Bread
White Bread
Contains more Water +139.5%
Contains more Protein +1164.3%
Contains more Fats +1089.3%
Contains more Carbs +332.7%
Contains more Other +435.1%
Plum
11% 87%
Protein: 0.7 g
Fats: 0.28 g
Carbs: 11.42 g
Water: 87.23 g
Other: 0.37 g
White Bread
9% 3% 49% 36% 2%
Protein: 8.85 g
Fats: 3.33 g
Carbs: 49.42 g
Water: 36.42 g
Other: 1.98 g
Contains more Water +139.5%
Contains more Protein +1164.3%
Contains more Fats +1089.3%
Contains more Carbs +332.7%
Contains more Other +435.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Plum
Plum
1
:
2
White Bread
White Bread
Contains less Saturated Fat -97.6%
Contains more Monounsaturated Fat +347%
Contains more Polyunsaturated fat +3540.9%
Plum
9% 69% 23%
Saturated Fat: 0.017 g
Monounsaturated Fat: 0.134 g
Polyunsaturated fat: 0.044 g
White Bread
24% 21% 55%
Saturated Fat: 0.698 g
Monounsaturated Fat: 0.599 g
Polyunsaturated fat: 1.602 g
Contains less Saturated Fat -97.6%
Contains more Monounsaturated Fat +347%
Contains more Polyunsaturated fat +3540.9%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Plum
Plum
4
:
2
White Bread
White Bread
Contains more Sucrose +∞%
Contains more Glucose +222.9%
Contains more Fructose +26.3%
Contains more Galactose +∞%
Contains more Starch +∞%
Contains more Maltose +1987.5%
Plum
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
White Bread
87% 4% 6% 4%
Starch: 37.17 g
Sucrose: 0 g
Glucose: 1.57 g
Fructose: 2.43 g
Lactose: 0 g
Maltose: 1.67 g
Galactose: 0 g
Contains more Sucrose +∞%
Contains more Glucose +222.9%
Contains more Fructose +26.3%
Contains more Galactose +∞%
Contains more Starch +∞%
Contains more Maltose +1987.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Plum White Bread Opinion
Net carbs 10.02g 46.72g White Bread
Protein 0.7g 8.85g White Bread
Fats 0.28g 3.33g White Bread
Carbs 11.42g 49.42g White Bread
Calories 46kcal 266kcal White Bread
Starch 0g 37.17g White Bread
Fructose 3.07g 2.43g Plum
Sugar 9.92g 5.67g White Bread
Fiber 1.4g 2.7g White Bread
Calcium 6mg 144mg White Bread
Iron 0.17mg 3.61mg White Bread
Magnesium 7mg 23mg White Bread
Phosphorus 16mg 98mg White Bread
Potassium 157mg 126mg Plum
Sodium 0mg 490mg Plum
Zinc 0.1mg 0.74mg White Bread
Copper 0.057mg 0.101mg White Bread
Manganese 0.052mg 0.536mg White Bread
Selenium 0µg 22µg White Bread
Vitamin A 345IU 1IU Plum
Vitamin A RAE 17µg 0µg Plum
Vitamin E 0.26mg 0.22mg Plum
Vitamin C 9.5mg 0mg Plum
Vitamin B1 0.028mg 0.533mg White Bread
Vitamin B2 0.026mg 0.243mg White Bread
Vitamin B3 0.417mg 4.78mg White Bread
Vitamin B5 0.135mg 0.536mg White Bread
Vitamin B6 0.029mg 0.087mg White Bread
Folate 5µg 111µg White Bread
Vitamin K 6.4µg 0.2µg Plum
Tryptophan 0.009mg Plum
Threonine 0.01mg Plum
Isoleucine 0.014mg Plum
Leucine 0.015mg Plum
Lysine 0.016mg Plum
Methionine 0.008mg Plum
Phenylalanine 0.014mg Plum
Valine 0.016mg Plum
Histidine 0.009mg Plum
Trans Fat 0g 0.027g Plum
Saturated Fat 0.017g 0.698g Plum
Omega-3 - EPA 0g 0.001g White Bread
Monounsaturated Fat 0.134g 0.599g White Bread
Polyunsaturated fat 0.044g 1.602g White Bread
Omega-6 - Eicosadienoic acid 0.002g White Bread
Omega-3 - ALA 0.166g White Bread

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Plum White Bread
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
35%
White Bread
Minerals Daily Need Coverage Score
6%
Plum
56%
White Bread

Comparison summary

Which food is lower in Sugar?
White Bread
White Bread is lower in Sugar (difference - 4.25g)
Which food is cheaper?
White Bread
White Bread is cheaper (difference - $0.5)
Which food is richer in minerals?
White Bread
White Bread is relatively richer in minerals
Which food contains less Sodium?
Plum
Plum contains less Sodium (difference - 490mg)
Which food is lower in Saturated Fat?
Plum
Plum is lower in Saturated Fat (difference - 0.681g)
Which food is lower in glycemic index?
Plum
Plum is lower in glycemic index (difference - 20)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. White Bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174924/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.