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Grape vs. Plum — In-Depth Nutrition Comparison

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Significant differences between grapes and plums

  • Grapes have more manganese, vitamin K, vitamin B6, and vitamin B1; however, plums are richer in vitamin C.
  • Grapes cover your daily manganese needs 29% more than plums.
  • Plums have 4 times less vitamin B6 than grapes. Grapes have 0.11mg of vitamin B6, while plums have 0.029mg.
  • Plums contain less sugar.

Specific food types used in this comparison are Grapes, american type (slip skin), raw and Plums, raw.

Infographic

Grape 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.
Grape
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 3.6% 4.2% 17% 11% 13% 1.1% 4.3% 0.26% 94% 0.55%
Plum
5
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 CalciumCalcium +133.3%
Contains more PotassiumPotassium +21.7%
Contains more IronIron +70.6%
Contains more ManganeseManganese +1280.8%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +40%
Contains more CopperCopper +42.5%
Contains more ZincZinc +150%
Contains more PhosphorusPhosphorus +60%
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.
Grape
5
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 13% 1.7% 3.8% 0% 23% 13% 5.6% 1.4% 25% 0% 37% 3% 3.1%
Plum
6
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 B1Vitamin B1 +228.6%
Contains more Vitamin B2Vitamin B2 +119.2%
Contains more Vitamin B6Vitamin B6 +279.3%
Contains more Vitamin KVitamin K +128.1%
Contains more CholineCholine +194.7%
Contains more Vitamin CVitamin C +137.5%
Contains more Vitamin AVitamin A +240%
Contains more Vitamin EVitamin E +36.8%
Contains more Vitamin B3Vitamin B3 +39%
Contains more Vitamin B5Vitamin B5 +462.5%
Contains more FolateFolate +25%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Grape
3
17% 81%
Protein: 0.63 g
Fats: 0.35 g
Carbs: 17.15 g
Water: 81.3 g
Other: 0.57 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 FatsFats +25%
Contains more CarbsCarbs +50.2%
Contains more OtherOther +54.1%
Contains more ProteinProtein +11.1%
~equal in Water ~87.23g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Grape
1
50% 6% 44%
Saturated fat: Sat. Fat 0.114 g
Monounsaturated fat: Mono. Fat 0.014 g
Polyunsaturated fat: Poly. Fat 0.102 g
Plum
2
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 +131.8%
Contains less Sat. FatSaturated fat -85.1%
Contains more Mono. FatMonounsaturated fat +857.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Grape Plum DV% diff.
Manganese 0.718mg 0.052mg 29%
Vitamin K 14.6µg 6.4µg 7%
Vitamin C 4mg 9.5mg 6%
Vitamin B6 0.11mg 0.029mg 6%
Vitamin B1 0.092mg 0.028mg 5%
Fructose 3.07g 4%
Vitamin B5 0.024mg 0.135mg 2%
Carbs 17.15g 11.42g 2%
Iron 0.29mg 0.17mg 2%
Fiber 0.9g 1.4g 2%
Copper 0.04mg 0.057mg 2%
Vitamin B2 0.057mg 0.026mg 2%
Choline 5.6mg 1.9mg 1%
Calcium 14mg 6mg 1%
Vitamin B3 0.3mg 0.417mg 1%
Calories 67kcal 46kcal 1%
Vitamin A 5µg 17µg 1%
Potassium 191mg 157mg 1%
Phosphorus 10mg 16mg 1%
Zinc 0.04mg 0.1mg 1%
Protein 0.63g 0.7g 0%
Fats 0.35g 0.28g 0%
Net carbs 16.25g 10.02g N/A
Magnesium 5mg 7mg 0%
Sugar 16.25g 9.92g N/A
Sodium 2mg 0mg 0%
Vitamin E 0.19mg 0.26mg 0%
Selenium 0.1µg 0µg 0%
Folate 4µg 5µg 0%
Saturated fat 0.114g 0.017g 0%
Monounsaturated fat 0.014g 0.134g 0%
Polyunsaturated fat 0.102g 0.044g 0%
Tryptophan 0.003mg 0.009mg 0%
Threonine 0.017mg 0.01mg 0%
Isoleucine 0.005mg 0.014mg 0%
Leucine 0.013mg 0.015mg 0%
Lysine 0.014mg 0.016mg 0%
Methionine 0.021mg 0.008mg 0%
Phenylalanine 0.013mg 0.014mg 0%
Valine 0.017mg 0.016mg 0%
Histidine 0.023mg 0.009mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Grape 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
10%
Grape
8%
Plum
Minerals Daily Need Coverage Score
15%
Grape
6%
Plum

Comparison summary

Which food is lower in Sugar?
Plum
Plum is lower in Sugar (difference - 6.33g)
Which food contains less Sodium?
Plum
Plum contains less Sodium (difference - 2mg)
Which food is lower in Saturated fat?
Plum
Plum is lower in Saturated fat (difference - 0.097g)
Which food is lower in glycemic index?
Grape
Grape is lower in glycemic index (difference - 4)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($0.5)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Grape - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174682/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.