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Milk vs. Plum — In-Depth Nutrition Comparison

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Differences between Milk and Plum

  • Milk has more Vitamin B12, Vitamin B2, Calcium, Phosphorus, Vitamin D, and Selenium, while Plum has more Vitamin C, Fiber, Vitamin K, and Copper.
  • Milk's daily need coverage for Vitamin B12 is 20% higher.

The food types used in this comparison are Milk, lowfat, fluid, 1% milkfat, with added vitamin A and vitamin D and Plums, raw.

Infographic

Milk 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.
Milk
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.9% 38% 13% 1.1% 3.3% 11% 41% 5.7% 0.39% 18%
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 +57.1%
Contains more CalciumCalcium +1983.3%
Contains more ZincZinc +320%
Contains more PhosphorusPhosphorus +493.8%
Contains more SeleniumSelenium +∞%
Contains more IronIron +466.7%
Contains more CopperCopper +470%
Contains less SodiumSodium -100%
Contains more ManganeseManganese +1633.3%
~equal in Potassium ~157mg

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.
Milk
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 0% 12% 0.2% 36% 5% 43% 1.7% 22% 8.5% 59% 0.25% 3.8% 9.7%
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% 21% 5.2% 0% 7% 6% 7.8% 8.1% 6.7% 0% 16% 3.8% 1%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +611.5%
Contains more Vitamin B5Vitamin B5 +167.4%
Contains more Vitamin B6Vitamin B6 +27.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +831.6%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +76%
Contains more Vitamin E Vitamin E +2500%
Contains more Vitamin B1Vitamin B1 +40%
Contains more Vitamin B3Vitamin B3 +348.4%
Contains more Vitamin KVitamin K +6300%
~equal in Folate ~5µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Milk
4
3% 5% 90%
Protein: 3.37 g
Fats: 0.97 g
Carbs: 4.99 g
Water: 89.92 g
Other: 0.75 g
Plum
1
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 +381.4%
Contains more FatsFats +246.4%
Contains more OtherOther +102.7%
Contains more CarbsCarbs +128.9%
~equal in Water ~87.23g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Milk
1
67% 29% 4%
Saturated Fat: Sat. Fat 0.633 g
Monounsaturated Fat: Mono. Fat 0.277 g
Polyunsaturated fat: Poly. Fat 0.035 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 Mono. FatMonounsaturated Fat +106.7%
Contains less Sat. FatSaturated Fat -97.3%
Contains more Poly. FatPolyunsaturated fat +25.7%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Milk
1
100%
Starch: 0 g
Sucrose: 0 g
Glucose: 0 g
Fructose: 0 g
Lactose: 5.2 g
Maltose: 0 g
Galactose: 0 g
Plum
5
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 LactoseLactose +∞%
Contains more SucroseSucrose +∞%
Contains more GlucoseGlucose +∞%
Contains more FructoseFructose +∞%
Contains more MaltoseMaltose +∞%
Contains more GalactoseGalactose +∞%
~equal in Starch ~0g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Milk 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 Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Milk Plum Opinion
Calories 42kcal 46kcal Plum
Protein 3.37g 0.7g Milk
Fats 0.97g 0.28g Milk
Vitamin C 0mg 9.5mg Plum
Net carbs 4.99g 10.02g Plum
Carbs 4.99g 11.42g Plum
Cholesterol 5mg 0mg Plum
Vitamin D 48IU 0IU Milk
Magnesium 11mg 7mg Milk
Calcium 125mg 6mg Milk
Potassium 150mg 157mg Plum
Iron 0.03mg 0.17mg Plum
Sugar 5.2g 9.92g Milk
Fiber 0g 1.4g Plum
Copper 0.01mg 0.057mg Plum
Zinc 0.42mg 0.1mg Milk
Phosphorus 95mg 16mg Milk
Sodium 44mg 0mg Plum
Vitamin A 196IU 345IU Plum
Vitamin A RAE 58µg 17µg Milk
Vitamin E 0.01mg 0.26mg Plum
Vitamin D 1.2µg 0µg Milk
Manganese 0.003mg 0.052mg Plum
Selenium 3.3µg 0µg Milk
Vitamin B1 0.02mg 0.028mg Plum
Vitamin B2 0.185mg 0.026mg Milk
Vitamin B3 0.093mg 0.417mg Plum
Vitamin B5 0.361mg 0.135mg Milk
Vitamin B6 0.037mg 0.029mg Milk
Vitamin B12 0.47µg 0µg Milk
Vitamin K 0.1µg 6.4µg Plum
Folate 5µg 5µg
Choline 17.7mg 1.9mg Milk
Saturated Fat 0.633g 0.017g Plum
Monounsaturated Fat 0.277g 0.134g Milk
Polyunsaturated fat 0.035g 0.044g Plum
Tryptophan 0.043mg 0.009mg Milk
Threonine 0.143mg 0.01mg Milk
Isoleucine 0.174mg 0.014mg Milk
Leucine 0.319mg 0.015mg Milk
Lysine 0.282mg 0.016mg Milk
Methionine 0.088mg 0.008mg Milk
Phenylalanine 0.174mg 0.014mg Milk
Valine 0.22mg 0.016mg Milk
Histidine 0.101mg 0.009mg Milk
Fructose 0g 3.07g Plum
Omega-3 - ALA 0.004g Milk
Omega-6 - Linoleic acid 0.027g Milk

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Milk 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
15%
Milk
9%
Plum
Minerals Daily Need Coverage Score
14%
Milk
6%
Plum

Comparison summary

Which food is lower in Cholesterol?
Plum
Plum is lower in Cholesterol (difference - 5mg)
Which food contains less Sodium?
Plum
Plum contains less Sodium (difference - 44mg)
Which food is lower in Saturated Fat?
Plum
Plum is lower in Saturated Fat (difference - 0.616g)
Which food is cheaper?
Plum
Plum is cheaper (difference - $0.1)
Which food is lower in Sugar?
Milk
Milk is lower in Sugar (difference - 4.72g)
Which food is lower in glycemic index?
Milk
Milk is lower in glycemic index (difference - 22)
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. Milk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170872/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.