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Plum vs. Yogurt — In-Depth Nutrition Comparison

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A recap on the differences between plums and yogurt

  • Plums are higher in vitamin C, vitamin A, fiber, and vitamin K, yet yogurt is higher in vitamin B12, vitamin B2, selenium, phosphorus, and calcium.
  • Yogurt covers your daily vitamin B12 needs 31% more than plums.
  • The glycemic index of yogurt is lower.

Food varieties used in this article are Plums, raw and Yogurt, Greek, plain, nonfat.

Infographic

Plum vs Yogurt infographic
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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
5
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%
Yogurt
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.9% 33% 12% 2.6% 5.7% 14% 58% 4.7% 1.2% 53%
Contains more PotassiumPotassium +11.3%
Contains more IronIron +142.9%
Contains more CopperCopper +235.3%
Contains less SodiumSodium -100%
Contains more ManganeseManganese +477.8%
Contains more MagnesiumMagnesium +57.1%
Contains more CalciumCalcium +1733.3%
Contains more ZincZinc +420%
Contains more PhosphorusPhosphorus +743.8%
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
6
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%
Yogurt
6
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 0% 0.33% 0.2% 0% 5.8% 64% 3.9% 20% 15% 94% 0% 5.3% 8.2%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +1600%
Contains more Vitamin EVitamin E +2500%
Contains more Vitamin B1Vitamin B1 +21.7%
Contains more Vitamin B3Vitamin B3 +100.5%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin B2Vitamin B2 +969.2%
Contains more Vitamin B5Vitamin B5 +145.2%
Contains more Vitamin B6Vitamin B6 +117.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +40%
Contains more CholineCholine +694.7%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Plum Yogurt DV% diff.
Vitamin B12 0µg 0.75µg 31%
Vitamin B2 0.026mg 0.278mg 19%
Protein 0.7g 10.19g 19%
Selenium 0µg 9.7µg 18%
Phosphorus 16mg 135mg 17%
Vitamin C 9.5mg 0mg 11%
Calcium 6mg 110mg 10%
Fiber 1.4g 0g 6%
Vitamin K 6.4µg 0µg 5%
Copper 0.057mg 0.017mg 4%
Fructose 3.07g 0g 4%
Vitamin B5 0.135mg 0.331mg 4%
Zinc 0.1mg 0.52mg 4%
Vitamin B6 0.029mg 0.063mg 3%
Carbs 11.42g 3.6g 3%
Cholesterol 0mg 5mg 2%
Sodium 0mg 36mg 2%
Vitamin A 17µg 1µg 2%
Vitamin E 0.26mg 0.01mg 2%
Manganese 0.052mg 0.009mg 2%
Choline 1.9mg 15.1mg 2%
Folate 5µg 7µg 1%
Calories 46kcal 59kcal 1%
Vitamin B3 0.417mg 0.208mg 1%
Iron 0.17mg 0.07mg 1%
Magnesium 7mg 11mg 1%
Fats 0.28g 0.39g 0%
Net carbs 10.02g 3.6g N/A
Potassium 157mg 141mg 0%
Sugar 9.92g 3.24g N/A
Vitamin B1 0.028mg 0.023mg 0%
Trans fat 0g 0.006g N/A
Saturated fat 0.017g 0.117g 0%
Monounsaturated fat 0.134g 0.053g 0%
Polyunsaturated fat 0.044g 0.012g 0%
Tryptophan 0.009mg 0%
Threonine 0.01mg 0%
Isoleucine 0.014mg 0%
Leucine 0.015mg 0%
Lysine 0.016mg 0%
Methionine 0.008mg 0%
Phenylalanine 0.014mg 0%
Valine 0.016mg 0%
Histidine 0.009mg 0%
Omega-3 - ALA 0.001g N/A
Omega-6 - Linoleic acid 0.01g N/A

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
Yogurt
3
10% 4% 85%
Protein: 10.19 g
Fats: 0.39 g
Carbs: 3.6 g
Water: 85.1 g
Other: 0.72 g
Contains more CarbsCarbs +217.2%
Contains more ProteinProtein +1355.7%
Contains more FatsFats +39.3%
Contains more OtherOther +94.6%
~equal in Water ~85.1g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Plum
3
9% 69% 23%
Saturated fat: Sat. Fat 0.017 g
Monounsaturated fat: Mono. Fat 0.134 g
Polyunsaturated fat: Poly. Fat 0.044 g
Yogurt
0
64% 29% 7%
Saturated fat: Sat. Fat 0.117 g
Monounsaturated fat: Mono. Fat 0.053 g
Polyunsaturated fat: Poly. Fat 0.012 g
Contains less Sat. FatSaturated fat -85.5%
Contains more Mono. FatMonounsaturated fat +152.8%
Contains more Poly. FatPolyunsaturated fat +266.7%

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
Yogurt
2
78% 22%
Starch: 0 g
Sucrose: 0 g
Glucose: 0 g
Fructose: 0 g
Lactose: 2.54 g
Maltose: 0 g
Galactose: 0.7 g
Contains more SucroseSucrose +∞%
Contains more GlucoseGlucose +∞%
Contains more FructoseFructose +∞%
Contains more MaltoseMaltose +∞%
Contains more LactoseLactose +∞%
Contains more GalactoseGalactose +400%
~equal in Starch ~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. Yogurt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170894/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.