Foodstruct
Advanced Nutrition Search | Diet Analysis | Glycemic index chart | Insulin index chart

Kiwifruit vs Common plum - In-Depth Nutrition Comparison

Compare

What are the differences between Kiwifruit and Common plum?

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

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

Infographic

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

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Kiwifruit Common plum
Rich in minerals ok
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 vitamins Equal

All nutrients comparison - raw data values

Nutrient Kiwifruit Common plum Opinion
Calories 61kcal 46kcal Kiwifruit
Protein 1.14g 0.7g Kiwifruit
Fats 0.52g 0.28g Kiwifruit
Vitamin C 92.7mg 9.5mg Kiwifruit
Net carbs 11.66g 10.02g Kiwifruit
Carbs 14.66g 11.42g Kiwifruit
Cholesterol 0mg 0mg
Vitamin D 0IU 0IU
Iron 0.31mg 0.17mg Kiwifruit
Calcium 34mg 6mg Kiwifruit
Potassium 312mg 157mg Kiwifruit
Magnesium 17mg 7mg Kiwifruit
Sugar 8.99g 9.92g Kiwifruit
Fiber 3g 1.4g Kiwifruit
Copper 0.13mg 0.057mg Kiwifruit
Zinc 0.14mg 0.1mg Kiwifruit
Starch 0g 0g
Phosphorus 34mg 16mg Kiwifruit
Sodium 3mg 0mg Common plum
Vitamin A 87IU 345IU Common plum
Vitamin E 1.46mg 0.26mg Kiwifruit
Vitamin D 0µg 0µg
Vitamin B1 0.027mg 0.028mg Common plum
Vitamin B2 0.025mg 0.026mg Common plum
Vitamin B3 0.341mg 0.417mg Common plum
Vitamin B5 0.183mg 0.135mg Kiwifruit
Vitamin B6 0.063mg 0.029mg Kiwifruit
Vitamin B12 0µg 0µg
Vitamin K 40.3µg 6.4µg Kiwifruit
Folate 25µg 5µg Kiwifruit
Trans Fat 0g 0g
Saturated Fat 0.029g 0.017g Common plum
Monounsaturated Fat 0.047g 0.134g Common plum
Polyunsaturated fat 0.287g 0.044g 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
Fructose 4.35g 3.07g Kiwifruit

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Kiwifruit Common plum
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

People also compare

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
42
Kiwifruit
9
Common plum
Mineral Summary Score
15
Kiwifruit
7
Common plum

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
7%
Kiwifruit
4%
Common plum
Carbohydrates
15%
Kiwifruit
11%
Common plum
Fats
2%
Kiwifruit
1%
Common plum

Comparison summary

Which food is richer in minerals?
Kiwifruit
Kiwifruit is relatively richer in minerals
Which food is lower in Sugar?
Kiwifruit
Kiwifruit is lower in Sugar (difference - 0.93g)
Which food contains less Sodium?
Common plum
Common plum contains less Sodium (difference - 3mg)
Which food is lower in Saturated Fat?
Common plum
Common plum is lower in Saturated Fat (difference - 0.012g)
Which food is lower in glycemic index?
Common plum
Common plum is lower in glycemic index (difference - 5)
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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Kiwifruit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168153/nutrients
  2. Common 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.