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Plum vs. Yogurt — In-Depth Nutrition Comparison

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A recap on differences between Plum and Yogurt

  • Plum is higher in Vitamin C, 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 Plum.

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

Infographic

Plum vs Yogurt 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
5
:
5
Yogurt
Contains more Iron +142.9%
Contains more Potassium +11.3%
Contains less Sodium -100%
Contains more Copper +235.3%
Contains more Manganese +477.8%
Contains more Calcium +1733.3%
Contains more Magnesium +57.1%
Contains more Phosphorus +743.8%
Contains more Zinc +420%
Contains more Selenium +∞%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 7% 5% 7% 14% 0% 3% 19% 7% 0%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 33% 3% 8% 58% 13% 5% 15% 6% 2% 53%
Contains more Iron +142.9%
Contains more Potassium +11.3%
Contains less Sodium -100%
Contains more Copper +235.3%
Contains more Manganese +477.8%
Contains more Calcium +1733.3%
Contains more Magnesium +57.1%
Contains more Phosphorus +743.8%
Contains more Zinc +420%
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
6
:
6
Yogurt
Contains more Vitamin A +8525%
Contains more Vitamin E +2500%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +21.7%
Contains more Vitamin B3 +100.5%
Contains more Vitamin K +∞%
Contains more Vitamin B2 +969.2%
Contains more Vitamin B5 +145.2%
Contains more Vitamin B6 +117.2%
Contains more Folate +40%
Contains more Vitamin B12 +∞%
Contains more Choline +694.7%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 21% 6% 0% 32% 7% 6% 8% 9% 7% 4% 0% 2% 16%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 1% 1% 0% 0% 6% 65% 4% 20% 15% 6% 94% 9% 0%
Contains more Vitamin A +8525%
Contains more Vitamin E +2500%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +21.7%
Contains more Vitamin B3 +100.5%
Contains more Vitamin K +∞%
Contains more Vitamin B2 +969.2%
Contains more Vitamin B5 +145.2%
Contains more Vitamin B6 +117.2%
Contains more Folate +40%
Contains more Vitamin B12 +∞%
Contains more Choline +694.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Plum
2
:
3
Yogurt
Contains more Carbs +217.2%
Contains more Protein +1355.7%
Contains more Fats +39.3%
Contains more Other +94.6%
Equal in Water - 85.1
11% 87%
Protein: 0.7 g
Fats: 0.28 g
Carbs: 11.42 g
Water: 87.23 g
Other: 0.37 g
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 Carbs +217.2%
Contains more Protein +1355.7%
Contains more Fats +39.3%
Contains more Other +94.6%
Equal in Water - 85.1

Fat Type Comparison

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

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Plum
4
:
2
Yogurt
Contains more Sucrose +∞%
Contains more Glucose +∞%
Contains more Fructose +∞%
Contains more Maltose +∞%
Contains more Lactose +∞%
Contains more Galactose +400%
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
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 Sucrose +∞%
Contains more Glucose +∞%
Contains more Fructose +∞%
Contains more Maltose +∞%
Contains more Lactose +∞%
Contains more Galactose +400%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Plum Yogurt Opinion
Net carbs 10.02g 3.6g Plum
Protein 0.7g 10.19g Yogurt
Fats 0.28g 0.39g Yogurt
Carbs 11.42g 3.6g Plum
Calories 46kcal 59kcal Yogurt
Fructose 3.07g 0g Plum
Sugar 9.92g 3.24g Yogurt
Fiber 1.4g 0g Plum
Calcium 6mg 110mg Yogurt
Iron 0.17mg 0.07mg Plum
Magnesium 7mg 11mg Yogurt
Phosphorus 16mg 135mg Yogurt
Potassium 157mg 141mg Plum
Sodium 0mg 36mg Plum
Zinc 0.1mg 0.52mg Yogurt
Copper 0.057mg 0.017mg Plum
Manganese 0.052mg 0.009mg Plum
Selenium 0µg 9.7µg Yogurt
Vitamin A 345IU 4IU Plum
Vitamin A RAE 17µg 1µg Plum
Vitamin E 0.26mg 0.01mg Plum
Vitamin C 9.5mg 0mg Plum
Vitamin B1 0.028mg 0.023mg Plum
Vitamin B2 0.026mg 0.278mg Yogurt
Vitamin B3 0.417mg 0.208mg Plum
Vitamin B5 0.135mg 0.331mg Yogurt
Vitamin B6 0.029mg 0.063mg Yogurt
Folate 5µg 7µg Yogurt
Vitamin B12 0µg 0.75µg Yogurt
Choline 1.9mg 15.1mg Yogurt
Vitamin K 6.4µg 0µg 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
Cholesterol 0mg 5mg Plum
Trans Fat 0g 0.006g Plum
Saturated Fat 0.017g 0.117g Plum
Monounsaturated Fat 0.134g 0.053g Plum
Polyunsaturated fat 0.044g 0.012g Plum
Omega-6 - Linoleic acid 0.01g Yogurt
Omega-3 - ALA 0.001g Yogurt

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Plum Yogurt
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
17%
Yogurt
Minerals Daily Need Coverage Score
6%
Plum
19%
Yogurt

Comparison summary

Which food is lower in Sugar?
Yogurt
Yogurt is lower in Sugar (difference - 6.68g)
Which food is lower in glycemic index?
Yogurt
Yogurt is lower in glycemic index (difference - 34)
Which food contains less Sodium?
Plum
Plum contains less Sodium (difference - 36mg)
Which food is lower in Cholesterol?
Plum
Plum is lower in Cholesterol (difference - 5mg)
Which food is lower in Saturated Fat?
Plum
Plum is lower in Saturated Fat (difference - 0.1g)
Which food is cheaper?
Plum
Plum is cheaper (difference - $2.1)
Which food is richer in minerals?
?
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.
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. 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.