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
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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.
| 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.
| 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% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
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
| 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
| 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
| Contains more SucroseSucrose | +∞% |
| Contains more GlucoseGlucose | +∞% |
| Contains more FructoseFructose | +∞% |
| Contains more MaltoseMaltose | +∞% |
| Contains more LactoseLactose | +∞% |
| Contains more GalactoseGalactose | +400% |
~equal in
Starch
~0g
