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Kiwifruit vs. Plum — In-Depth Nutrition Comparison

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What are the differences between Kiwifruit and Plum?

  • The amount of Vitamin C, Vitamin K, Copper, Vitamin E , and Fiber in Kiwifruit is higher than in Plum.
  • Kiwifruit's daily need coverage for Vitamin C is 92% more.
  • Plum contains 6 times less Vitamin K than Kiwifruit. Kiwifruit contains 40.3µg of Vitamin K, while Plum contains 6.4µg.

We used Kiwifruit, green, raw and Plums, raw types in this article.

Infographic

Kiwifruit 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.
:
1
Plum
Contains more Calcium +466.7%
Contains more Iron +82.4%
Contains more Magnesium +142.9%
Contains more Phosphorus +112.5%
Contains more Potassium +98.7%
Contains more Zinc +40%
Contains more Copper +128.1%
Contains more Manganese +88.5%
Contains more Selenium +∞%
Contains less Sodium -100%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 11% 12% 13% 15% 28% 1% 4% 44% 13% 2%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 7% 5% 7% 14% 0% 3% 19% 7% 0%
Contains more Calcium +466.7%
Contains more Iron +82.4%
Contains more Magnesium +142.9%
Contains more Phosphorus +112.5%
Contains more Potassium +98.7%
Contains more Zinc +40%
Contains more Copper +128.1%
Contains more Manganese +88.5%
Contains more Selenium +∞%
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
:
4
Plum
Contains more Vitamin E +461.5%
Contains more Vitamin C +875.8%
Contains more Vitamin B5 +35.6%
Contains more Vitamin B6 +117.2%
Contains more Folate +400%
Contains more Choline +310.5%
Contains more Vitamin K +529.7%
Contains more Vitamin A +296.6%
Contains more Vitamin B3 +22.3%
Equal in Vitamin B1 - 0.028
Equal in Vitamin B2 - 0.026
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 6% 30% 0% 309% 7% 6% 7% 11% 15% 19% 0% 5% 101%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 21% 6% 0% 32% 7% 6% 8% 9% 7% 4% 0% 2% 16%
Contains more Vitamin E +461.5%
Contains more Vitamin C +875.8%
Contains more Vitamin B5 +35.6%
Contains more Vitamin B6 +117.2%
Contains more Folate +400%
Contains more Choline +310.5%
Contains more Vitamin K +529.7%
Contains more Vitamin A +296.6%
Contains more Vitamin B3 +22.3%
Equal in Vitamin B1 - 0.028
Equal in Vitamin B2 - 0.026

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
:
1
Plum
Contains more Protein +62.9%
Contains more Fats +85.7%
Contains more Carbs +28.4%
Contains more Other +64.9%
Equal in Water - 87.23
15% 83%
Protein: 1.14 g
Fats: 0.52 g
Carbs: 14.66 g
Water: 83.07 g
Other: 0.61 g
11% 87%
Protein: 0.7 g
Fats: 0.28 g
Carbs: 11.42 g
Water: 87.23 g
Other: 0.37 g
Contains more Protein +62.9%
Contains more Fats +85.7%
Contains more Carbs +28.4%
Contains more Other +64.9%
Equal in Water - 87.23

Fat Type Comparison

Fat type breakdown side-by-side comparison
:
2
Plum
Contains more Polyunsaturated fat +552.3%
Contains less Saturated Fat -41.4%
Contains more Monounsaturated Fat +185.1%
8% 13% 79%
Saturated Fat: 0.029 g
Monounsaturated Fat: 0.047 g
Polyunsaturated fat: 0.287 g
9% 69% 23%
Saturated Fat: 0.017 g
Monounsaturated Fat: 0.134 g
Polyunsaturated fat: 0.044 g
Contains more Polyunsaturated fat +552.3%
Contains less Saturated Fat -41.4%
Contains more Monounsaturated Fat +185.1%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
:
2
Plum
Contains more Fructose +41.7%
Contains more Maltose +137.5%
Contains more Galactose +21.4%
Contains more Sucrose +946.7%
Contains more Glucose +23.4%
2% 46% 48% 2% 2%
Starch: 0 g
Sucrose: 0.15 g
Glucose: 4.11 g
Fructose: 4.35 g
Lactose: 0 g
Maltose: 0.19 g
Galactose: 0.17 g
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 Fructose +41.7%
Contains more Maltose +137.5%
Contains more Galactose +21.4%
Contains more Sucrose +946.7%
Contains more Glucose +23.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Kiwifruit Plum Opinion
Net carbs 11.66g 10.02g Kiwifruit
Protein 1.14g 0.7g Kiwifruit
Fats 0.52g 0.28g Kiwifruit
Carbs 14.66g 11.42g Kiwifruit
Calories 61kcal 46kcal Kiwifruit
Fructose 4.35g 3.07g Kiwifruit
Sugar 8.99g 9.92g Kiwifruit
Fiber 3g 1.4g Kiwifruit
Calcium 34mg 6mg Kiwifruit
Iron 0.31mg 0.17mg Kiwifruit
Magnesium 17mg 7mg Kiwifruit
Phosphorus 34mg 16mg Kiwifruit
Potassium 312mg 157mg Kiwifruit
Sodium 3mg 0mg Plum
Zinc 0.14mg 0.1mg Kiwifruit
Copper 0.13mg 0.057mg Kiwifruit
Manganese 0.098mg 0.052mg Kiwifruit
Selenium 0.2µg 0µg Kiwifruit
Vitamin A 87IU 345IU Plum
Vitamin A RAE 4µg 17µg Plum
Vitamin E 1.46mg 0.26mg Kiwifruit
Vitamin C 92.7mg 9.5mg Kiwifruit
Vitamin B1 0.027mg 0.028mg Plum
Vitamin B2 0.025mg 0.026mg Plum
Vitamin B3 0.341mg 0.417mg Plum
Vitamin B5 0.183mg 0.135mg Kiwifruit
Vitamin B6 0.063mg 0.029mg Kiwifruit
Folate 25µg 5µg Kiwifruit
Choline 7.8mg 1.9mg Kiwifruit
Vitamin K 40.3µg 6.4µg Kiwifruit
Tryptophan 0.015mg 0.009mg Kiwifruit
Threonine 0.047mg 0.01mg Kiwifruit
Isoleucine 0.051mg 0.014mg Kiwifruit
Leucine 0.066mg 0.015mg Kiwifruit
Lysine 0.061mg 0.016mg Kiwifruit
Methionine 0.024mg 0.008mg Kiwifruit
Phenylalanine 0.044mg 0.014mg Kiwifruit
Valine 0.057mg 0.016mg Kiwifruit
Histidine 0.027mg 0.009mg Kiwifruit
Saturated Fat 0.029g 0.017g Plum
Monounsaturated Fat 0.047g 0.134g Plum
Polyunsaturated fat 0.287g 0.044g Kiwifruit

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Kiwifruit Plum
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
39%
Kiwifruit
9%
Plum
Minerals Daily Need Coverage Score
14%
Kiwifruit
6%
Plum

Comparison summary

Which food contains less Sodium?
Plum
Plum contains less Sodium (difference - 3mg)
Which food is lower in Saturated Fat?
Plum
Plum is lower in Saturated Fat (difference - 0.012g)
Which food is lower in glycemic index?
Plum
Plum is lower in glycemic index (difference - 5)
Which food is lower in Sugar?
Kiwifruit
Kiwifruit is lower in Sugar (difference - 0.93g)
Which food is richer in minerals?
Kiwifruit
Kiwifruit is relatively richer in minerals
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 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. Kiwifruit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168153/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.