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  6. Dried fruit vs. Plum

Dried fruit vs. Plum — In-Depth Nutrition Comparison

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Differences between Dried fruit and Plum

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

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

Infographic

Dried fruit vs 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 17% 103% 100% 114% 11% 30% 1.3% 31% 12%
Plum
Plum
1
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%
Contains more MagnesiumMagnesium +357.1%
Contains more CalciumCalcium +816.7%
Contains more PotassiumPotassium +640.1%
Contains more IronIron +1464.7%
Contains more CopperCopper +501.8%
Contains more ZincZinc +290%
Contains more PhosphorusPhosphorus +343.8%
Contains more ManganeseManganese +351.9%
Contains more SeleniumSelenium +∞%
Contains less SodiumSodium -100%

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.
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 3.3% 216% 87% 0% 3.8% 17% 49% 31% 33% 0% 7.8% 7.5% 7.6%
Plum
Plum
3
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% 21% 5.2% 0% 7% 6% 7.8% 8.1% 6.7% 0% 16% 3.8% 1%
Contains more Vitamin AVitamin A +944.6%
Contains more Vitamin EVitamin E +1565.4%
Contains more Vitamin B2Vitamin B2 +184.6%
Contains more Vitamin B3Vitamin B3 +520.9%
Contains more Vitamin B5Vitamin B5 +282.2%
Contains more Vitamin B6Vitamin B6 +393.1%
Contains more FolateFolate +100%
Contains more CholineCholine +631.6%
Contains more Vitamin CVitamin C +850%
Contains more Vitamin B1Vitamin B1 +86.7%
Contains more Vitamin KVitamin K +106.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 63% 31% 3%
Protein: 3.39 g
Fats: 0.51 g
Carbs: 62.64 g
Water: 30.89 g
Other: 2.57 g
Plum
Plum
1
11% 87%
Protein: 0.7 g
Fats: 0.28 g
Carbs: 11.42 g
Water: 87.23 g
Other: 0.37 g
Contains more ProteinProtein +384.3%
Contains more FatsFats +82.1%
Contains more CarbsCarbs +448.5%
Contains more OtherOther +594.6%
Contains more WaterWater +182.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
10% 45% 45%
Saturated Fat: Sat. Fat 0.017 g
Monounsaturated Fat: Mono. Fat 0.074 g
Polyunsaturated fat: Poly. Fat 0.074 g
Plum
Plum
1
9% 69% 23%
Saturated Fat: Sat. Fat 0.017 g
Monounsaturated Fat: Mono. Fat 0.134 g
Polyunsaturated fat: Poly. Fat 0.044 g
Contains more Poly. FatPolyunsaturated fat +68.2%
Contains more Mono. FatMonounsaturated Fat +81.1%
~equal in Saturated Fat ~0.017g

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
15% 61% 23%
Starch: 0.35 g
Sucrose: 7.89 g
Glucose: 33.08 g
Fructose: 12.47 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Plum
Plum
2
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
Contains more StarchStarch +∞%
Contains more SucroseSucrose +402.5%
Contains more GlucoseGlucose +552.5%
Contains more FructoseFructose +306.2%
Contains more MaltoseMaltose +∞%
Contains more GalactoseGalactose +∞%
~equal in Lactose ~0g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Dried fruit Plum Opinion
Calories 241kcal 46kcal Dried fruit
Protein 3.39g 0.7g Dried fruit
Fats 0.51g 0.28g Dried fruit
Vitamin C 1mg 9.5mg Plum
Net carbs 55.34g 10.02g Dried fruit
Carbs 62.64g 11.42g Dried fruit
Magnesium 32mg 7mg Dried fruit
Calcium 55mg 6mg Dried fruit
Potassium 1162mg 157mg Dried fruit
Iron 2.66mg 0.17mg Dried fruit
Sugar 53.44g 9.92g Plum
Fiber 7.3g 1.4g Dried fruit
Copper 0.343mg 0.057mg Dried fruit
Zinc 0.39mg 0.1mg Dried fruit
Starch 0.35g 0g Dried fruit
Phosphorus 71mg 16mg Dried fruit
Sodium 10mg 0mg Plum
Vitamin A 3604IU 345IU Dried fruit
Vitamin A 180µg 17µg Dried fruit
Vitamin E 4.33mg 0.26mg Dried fruit
Manganese 0.235mg 0.052mg Dried fruit
Selenium 2.2µg 0µg Dried fruit
Vitamin B1 0.015mg 0.028mg 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
Vitamin K 3.1µg 6.4µg Plum
Folate 10µg 5µg Dried fruit
Choline 13.9mg 1.9mg Dried fruit
Saturated Fat 0.017g 0.017g
Monounsaturated Fat 0.074g 0.134g Plum
Polyunsaturated fat 0.074g 0.044g Dried fruit
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
Fructose 12.47g 3.07g Dried fruit

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Dried fruit Plum
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
36%
Dried fruit
9%
Plum
Minerals Daily Need Coverage Score
44%
Dried fruit
6%
Plum

Comparison summary

Which food is lower in Sugar?
Plum
Plum is lower in Sugar (difference - 43.52g)
Which food contains less Sodium?
Plum
Plum contains less Sodium (difference - 10mg)
Which food is cheaper?
Plum
Plum is cheaper (difference - $1.5)
Which food is lower in glycemic index?
Dried fruit
Dried fruit is lower in glycemic index (difference - 22)
Which food is richer in minerals?
Dried fruit
Dried fruit is relatively richer in minerals
Which food is richer in vitamins?
Dried fruit
Dried fruit is relatively richer in vitamins
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

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