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Fontina vs. Plum — In-Depth Nutrition Comparison

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How are fontina and plums different?

  • Fontina has more vitamin B12, calcium, phosphorus, zinc, selenium, vitamin B2, and vitamin A than plums.
  • Daily need coverage for saturated fat for fontina is 96% higher.
  • Plums have less cholesterol.
  • Fontina has a lower glycemic index (27) than plums (53).

Cheese, fontina and Plums, raw are the varieties used in this article.

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Fontina vs 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" 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 10% 165% 5.6% 8.6% 8.3% 95% 148% 104% 1.8% 79%
Plum
4
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 +100%
Contains more CalciumCalcium +9066.7%
Contains more IronIron +35.3%
Contains more ZincZinc +3400%
Contains more PhosphorusPhosphorus +2062.5%
Contains more SeleniumSelenium +∞%
Contains more PotassiumPotassium +145.3%
Contains more CopperCopper +128%
Contains less SodiumSodium -100%
Contains more ManganeseManganese +271.4%

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% 87% 5.4% 9% 5.3% 47% 2.8% 26% 19% 210% 6.5% 4.5% 8.4%
Plum
4
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 AVitamin A +1435.3%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +684.6%
Contains more Vitamin B5Vitamin B5 +217.8%
Contains more Vitamin B6Vitamin B6 +186.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +20%
Contains more CholineCholine +710.5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +33.3%
Contains more Vitamin B3Vitamin B3 +178%
Contains more Vitamin KVitamin K +146.2%
~equal in Vitamin E ~0.26mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
26% 31% 38% 4%
Protein: 25.6 g
Fats: 31.14 g
Carbs: 1.55 g
Water: 37.92 g
Other: 3.79 g
Plum
2
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 +3557.1%
Contains more FatsFats +11021.4%
Contains more OtherOther +924.3%
Contains more CarbsCarbs +636.8%
Contains more WaterWater +130%

Fat Type Comparison

Fat type breakdown side-by-side comparison
65% 29% 6%
Saturated fat: Sat. Fat 19.196 g
Monounsaturated fat: Mono. Fat 8.687 g
Polyunsaturated fat: Poly. Fat 1.654 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 +6382.8%
Contains more Poly. FatPolyunsaturated fat +3659.1%
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.
Fontina Plum
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in price ok
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok

All nutrients comparison - raw data values

Nutrient Fontina Plum DV% diff.
Saturated fat 19.196g 0.017g 87%
Vitamin B12 1.68µg 0µg 70%
Calcium 550mg 6mg 54%
Protein 25.6g 0.7g 50%
Fats 31.14g 0.28g 47%
Phosphorus 346mg 16mg 47%
Cholesterol 116mg 0mg 39%
Sodium 800mg 0mg 35%
Zinc 3.5mg 0.1mg 31%
Vitamin A 261µg 17µg 27%
Selenium 14.5µg 0µg 26%
Monounsaturated fat 8.687g 0.134g 21%
Calories 389kcal 46kcal 17%
Vitamin B2 0.204mg 0.026mg 14%
Polyunsaturated fat 1.654g 0.044g 11%
Vitamin C 0mg 9.5mg 11%
Fiber 0g 1.4g 6%
Vitamin B5 0.429mg 0.135mg 6%
Copper 0.025mg 0.057mg 4%
Vitamin B6 0.083mg 0.029mg 4%
Fructose 3.07g 4%
Vitamin K 2.6µg 6.4µg 3%
Carbs 1.55g 11.42g 3%
Vitamin D 23IU 0IU 3%
Vitamin D 0.6µg 0µg 3%
Potassium 64mg 157mg 3%
Choline 15.4mg 1.9mg 2%
Manganese 0.014mg 0.052mg 2%
Magnesium 14mg 7mg 2%
Vitamin B3 0.15mg 0.417mg 2%
Vitamin B1 0.021mg 0.028mg 1%
Iron 0.23mg 0.17mg 1%
Net carbs 1.55g 10.02g N/A
Sugar 1.55g 9.92g N/A
Vitamin E 0.27mg 0.26mg 0%
Folate 6µg 5µg 0%
Tryptophan 0.361mg 0.009mg 0%
Threonine 0.935mg 0.01mg 0%
Isoleucine 1.384mg 0.014mg 0%
Leucine 2.664mg 0.015mg 0%
Lysine 2.328mg 0.016mg 0%
Methionine 0.706mg 0.008mg 0%
Phenylalanine 1.497mg 0.014mg 0%
Valine 1.926mg 0.016mg 0%
Histidine 0.959mg 0.009mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Fontina 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
33%
Fontina
8%
Plum
Minerals Daily Need Coverage Score
63%
Fontina
6%
Plum

Comparison summary

Which food is lower in Cholesterol?
Plum
Plum is lower in Cholesterol (difference - 116mg)
Which food contains less Sodium?
Plum
Plum contains less Sodium (difference - 800mg)
Which food is lower in Saturated fat?
Plum
Plum is lower in Saturated fat (difference - 19.179g)
Which food is cheaper?
Plum
Plum is cheaper (difference - $3)
Which food is lower in Sugar?
Fontina
Fontina is lower in Sugar (difference - 8.37g)
Which food is lower in glycemic index?
Fontina
Fontina is lower in glycemic index (difference - 26)
Which food is richer in minerals?
Fontina
Fontina is relatively richer in minerals
Which food is richer in vitamins?
Fontina
Fontina is relatively richer in vitamins

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. Fontina - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170843/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.