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Fish oil vs. Plum — In-Depth Nutrition Comparison

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How are fish oil and plums different?

  • Fish oil is higher in polyunsaturated fat and monounsaturated fat; however, plums are richer in vitamin C, vitamin A, copper, and fiber.
  • Daily need coverage for cholesterol for fish oil is 255% higher.
  • Fish oil contains 1252 times more saturated fat than plums. While fish oil contains 21.29g of saturated fat, plums contain only 0.017g.
  • Plums have less cholesterol.
  • Fish oil has a lower glycemic index (0) than plums (53).

Fish oil, herring and Plums, raw are the varieties used in this article.

Infographic

Fish oil 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 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Plum
8
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 +∞%
Contains more CalciumCalcium +∞%
Contains more PotassiumPotassium +∞%
Contains more IronIron +∞%
Contains more CopperCopper +∞%
Contains more ZincZinc +∞%
Contains more PhosphorusPhosphorus +∞%
Contains more ManganeseManganese +∞%
~equal in Sodium ~0mg
~equal in Selenium ~0µg

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 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Plum
11
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% 5.7% 5.2% 0% 7% 6% 7.8% 8.1% 6.7% 0% 16% 3.8% 1%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more FolateFolate +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 g
Plum
4
11% 87%
Protein: 0.7 g
Fats: 0.28 g
Carbs: 11.42 g
Water: 87.23 g
Other: 0.37 g
Contains more FatsFats +35614.3%
Contains more ProteinProtein +∞%
Contains more CarbsCarbs +∞%
Contains more WaterWater +∞%
Contains more OtherOther +∞%

Fat Type Comparison

Fat type breakdown side-by-side comparison
23% 61% 17%
Saturated fat: Sat. Fat 21.29 g
Monounsaturated fat: Mono. Fat 56.564 g
Polyunsaturated fat: Poly. Fat 15.604 g
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 Mono. FatMonounsaturated fat +42111.9%
Contains more Poly. FatPolyunsaturated fat +35363.6%
Contains less Sat. FatSaturated fat -99.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Fish oil Plum DV% diff.
Cholesterol 766mg 0mg 255%
Fats 100g 0.28g 153%
Monounsaturated fat 56.564g 0.134g 141%
Polyunsaturated fat 15.604g 0.044g 104%
Saturated fat 21.29g 0.017g 97%
Calories 902kcal 46kcal 43%
Vitamin C 0mg 9.5mg 11%
Fiber 0g 1.4g 6%
Copper 0mg 0.057mg 6%
Potassium 0mg 157mg 5%
Vitamin K 6.4µg 5%
Fructose 3.07g 4%
Carbs 0g 11.42g 4%
Vitamin B5 0mg 0.135mg 3%
Vitamin B3 0mg 0.417mg 3%
Phosphorus 0mg 16mg 2%
Vitamin B6 0mg 0.029mg 2%
Vitamin A 0µg 17µg 2%
Iron 0mg 0.17mg 2%
Magnesium 0mg 7mg 2%
Vitamin B2 0mg 0.026mg 2%
Vitamin B1 0mg 0.028mg 2%
Manganese 0mg 0.052mg 2%
Vitamin E 0.26mg 2%
Zinc 0mg 0.1mg 1%
Folate 0µg 5µg 1%
Calcium 0mg 6mg 1%
Protein 0g 0.7g 1%
Net carbs 0g 10.02g N/A
Sugar 9.92g N/A
Choline 1.9mg 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 - EPA 6.273g 0g N/A
Omega-3 - DHA 4.206g 0g N/A
Omega-3 - DPA 0.619g 0g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Fish oil Plum
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
0%
Fish oil
8%
Plum
Minerals Daily Need Coverage Score
0%
Fish oil
6%
Plum

Comparison summary

Which food is lower in Cholesterol?
Plum
Plum is lower in Cholesterol (difference - 766mg)
Which food is lower in Saturated fat?
Plum
Plum is lower in Saturated fat (difference - 21.273g)
Which food is cheaper?
Plum
Plum is cheaper (difference - $4.5)
Which food is richer in minerals?
Plum
Plum is relatively richer in minerals
Which food is richer in vitamins?
Plum
Plum is relatively richer in vitamins
Which food is lower in Sugar?
Fish oil
Fish oil is lower in Sugar (difference - 9.92g)
Which food is lower in glycemic index?
Fish oil
Fish oil is lower in glycemic index (difference - 53)
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (0 mg)

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. Fish oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172340/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.