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Dried fruit vs Common plum - In-Depth Nutrition Comparison

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Differences between Dried fruit and Common plum

  • Dried fruit has more Copper, Iron, Potassium, Vitamin E , Fiber, Vitamin A RAE, Vitamin B3, Vitamin B6, and Manganese, while Common plum has more Vitamin C.
  • Dried fruit's daily need coverage for Copper is 32% higher.
  • Common plum contains 17 times less Vitamin E than Dried fruit. Dried fruit contains 4.33mg of Vitamin E , while Common plum contains 0.26mg.

The food types used in this comparison are Apricots, dried, sulfured, uncooked and Plums, raw.

Infographic

Dried fruit vs Common plum 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Dried fruit
Dried fruit
7
:
1
Common plum
Common plum
Contains more Calcium +816.7%
Contains more Iron +1464.7%
Contains more Magnesium +357.1%
Contains more Phosphorus +343.8%
Contains more Potassium +640.1%
Contains more Zinc +290%
Contains more Copper +501.8%
Contains less Sodium -100%
Dried fruit
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 17% 100% 23% 31% 103% 2% 11% 115%
Common plum
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 2% 7% 5% 7% 14% 0% 3% 19%
Contains more Calcium +816.7%
Contains more Iron +1464.7%
Contains more Magnesium +357.1%
Contains more Phosphorus +343.8%
Contains more Potassium +640.1%
Contains more Zinc +290%
Contains more Copper +501.8%
Contains less Sodium -100%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Dried fruit
Dried fruit
7
:
3
Common plum
Common plum
Contains more Vitamin A +944.6%
Contains more Vitamin E +1565.4%
Contains more Vitamin B2 +184.6%
Contains more Vitamin B3 +520.9%
Contains more Vitamin B5 +282.2%
Contains more Vitamin B6 +393.1%
Contains more Folate +100%
Contains more Vitamin C +850%
Contains more Vitamin B1 +86.7%
Contains more Vitamin K +106.5%
Dried fruit
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 217% 87% 0% 4% 4% 18% 49% 31% 33% 8% 0% 8%
Common 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%
Contains more Vitamin A +944.6%
Contains more Vitamin E +1565.4%
Contains more Vitamin B2 +184.6%
Contains more Vitamin B3 +520.9%
Contains more Vitamin B5 +282.2%
Contains more Vitamin B6 +393.1%
Contains more Folate +100%
Contains more Vitamin C +850%
Contains more Vitamin B1 +86.7%
Contains more Vitamin K +106.5%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Dried fruit Common plum
Rich in minerals ok
Lower in glycemic index ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in price ok
Lower in Cholesterol Equal
Lower in Saturated Fat Equal

All nutrients comparison - raw data values

Nutrient Dried fruit Common plum Opinion
Net carbs 55.34g 10.02g Dried fruit
Protein 3.39g 0.7g Dried fruit
Fats 0.51g 0.28g Dried fruit
Carbs 62.64g 11.42g Dried fruit
Calories 241kcal 46kcal Dried fruit
Starch 0.35g 0g Dried fruit
Fructose 12.47g 3.07g Dried fruit
Sugar 53.44g 9.92g Common plum
Fiber 7.3g 1.4g Dried fruit
Calcium 55mg 6mg Dried fruit
Iron 2.66mg 0.17mg Dried fruit
Magnesium 32mg 7mg Dried fruit
Phosphorus 71mg 16mg Dried fruit
Potassium 1162mg 157mg Dried fruit
Sodium 10mg 0mg Common plum
Zinc 0.39mg 0.1mg Dried fruit
Copper 0.343mg 0.057mg Dried fruit
Vitamin A 3604IU 345IU Dried fruit
Vitamin E 4.33mg 0.26mg Dried fruit
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 1mg 9.5mg Common plum
Vitamin B1 0.015mg 0.028mg Common plum
Vitamin B2 0.074mg 0.026mg Dried fruit
Vitamin B3 2.589mg 0.417mg Dried fruit
Vitamin B5 0.516mg 0.135mg Dried fruit
Vitamin B6 0.143mg 0.029mg Dried fruit
Folate 10µg 5µg Dried fruit
Vitamin B12 0µg 0µg
Vitamin K 3.1µg 6.4µg Common plum
Tryptophan 0.016mg 0.009mg Dried fruit
Threonine 0.073mg 0.01mg Dried fruit
Isoleucine 0.063mg 0.014mg Dried fruit
Leucine 0.105mg 0.015mg Dried fruit
Lysine 0.083mg 0.016mg Dried fruit
Methionine 0.015mg 0.008mg Dried fruit
Phenylalanine 0.062mg 0.014mg Dried fruit
Valine 0.078mg 0.016mg Dried fruit
Histidine 0.047mg 0.009mg Dried fruit
Cholesterol 0mg 0mg
Trans Fat g 0g Dried fruit
Saturated Fat 0.017g 0.017g
Monounsaturated Fat 0.074g 0.134g Common plum
Polyunsaturated fat 0.074g 0.044g Dried fruit

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Dried fruit Common plum
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
38
Dried fruit
9
Common plum
Mineral Summary Score
50
Dried fruit
7
Common plum

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
20%
Dried fruit
4%
Common plum
Carbohydrates
63%
Dried fruit
11%
Common plum
Fats
2%
Dried fruit
1%
Common plum

Comparison summary

Which food is richer in minerals?
Dried fruit
Dried fruit is relatively richer in minerals
Which food is lower in glycemic index?
Dried fruit
Dried fruit is lower in glycemic index (difference - 22)
Which food is richer in vitamins?
Dried fruit
Dried fruit is relatively richer in vitamins
Which food is lower in Sugar?
Common plum
Common plum is lower in Sugar (difference - 43.52g)
Which food contains less Sodium?
Common plum
Common plum contains less Sodium (difference - 10mg)
Which food is cheaper?
Common plum
Common plum is cheaper (difference - $1.5)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Saturated Fat?
?
The foods are relatively equal in Saturated Fat (0.017 g)

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Dried fruit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173941/nutrients
  2. Common plum - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169949/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.