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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, 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.

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Dried fruit vs Common plum 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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Iron +1464.7%
Contains more Calcium +816.7%
Contains more Potassium +640.1%
Contains more Magnesium +357.1%
Contains more Copper +501.8%
Contains more Zinc +290%
Contains more Phosphorus +343.8%
Contains less Sodium -100%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 100% 17% 103% 23% 115% 11% 31% 2%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 7% 2% 14% 5% 19% 3% 7% 0%
Contains more Iron +1464.7%
Contains more Calcium +816.7%
Contains more Potassium +640.1%
Contains more Magnesium +357.1%
Contains more Copper +501.8%
Contains more Zinc +290%
Contains more Phosphorus +343.8%
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
:
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%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 4% 217% 87% 0% 4% 18% 49% 31% 33% 0% 8% 8%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 32% 21% 6% 0% 7% 6% 8% 9% 7% 0% 16% 4%
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%

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils 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 the food
Protein
20%
Dried fruit
4%
Common plum
Carbohydrates
63%
Dried fruit
11%
Common plum
Fats
2%
Dried fruit
1%
Common plum

Comparison summary table

Pay attention at 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 Sugars ok
Lower in Sodium ok
Lower in price ok
Lower in Cholesterol Equal
Lower in Saturated Fat Equal

Which food is preferable in case of diets?

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

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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 contains less Sugars?
Common plum
Common plum contains less Sugars (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)

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Dried fruit Common plum Opinion
Calories 241 46 Dried fruit
Protein 3.39 0.7 Dried fruit
Fats 0.51 0.28 Dried fruit
Vitamin C 1 9.5 Common plum
Carbs 62.64 11.42 Dried fruit
Cholesterol 0 0
Vitamin D 0 0
Iron 2.66 0.17 Dried fruit
Calcium 55 6 Dried fruit
Potassium 1162 157 Dried fruit
Magnesium 32 7 Dried fruit
Sugars 53.44 9.92 Common plum
Fiber 7.3 1.4 Dried fruit
Copper 0.343 0.057 Dried fruit
Zinc 0.39 0.1 Dried fruit
Starch 0.35 0 Dried fruit
Phosphorus 71 16 Dried fruit
Sodium 10 0 Common plum
Vitamin A 3604 345 Dried fruit
Vitamin E 4.33 0.26 Dried fruit
Vitamin D 0 0
Vitamin B1 0.015 0.028 Common plum
Vitamin B2 0.074 0.026 Dried fruit
Vitamin B3 2.589 0.417 Dried fruit
Vitamin B5 0.516 0.135 Dried fruit
Vitamin B6 0.143 0.029 Dried fruit
Vitamin B12 0 0
Vitamin K 3.1 6.4 Common plum
Folate 10 5 Dried fruit
Trans Fat 0 Dried fruit
Saturated Fat 0.017 0.017
Monounsaturated Fat 0.074 0.134 Common plum
Polyunsaturated fat 0.074 0.044 Dried fruit
Tryptophan 0.016 0.009 Dried fruit
Threonine 0.073 0.01 Dried fruit
Isoleucine 0.063 0.014 Dried fruit
Leucine 0.105 0.015 Dried fruit
Lysine 0.083 0.016 Dried fruit
Methionine 0.015 0.008 Dried fruit
Phenylalanine 0.062 0.014 Dried fruit
Valine 0.078 0.016 Dried fruit
Histidine 0.047 0.009 Dried fruit
Fructose 12.47 3.07 Dried fruit

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 of 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.