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Milk vs. Plum — In-Depth Nutrition Comparison

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Differences between milk and plums

  • Milk has more vitamin B12, vitamin B2, calcium, phosphorus, selenium, and vitamin D*, while plums have more vitamin C, fiber, vitamin K, and copper.
  • Milk's daily need coverage for vitamin B12 is 20% higher.
  • Milk has a lower glycemic index. The glycemic index of milk is 31, while the glycemic index of plums is 53.

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
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
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
Milk
6
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 18% 19% 0.2% 5% 43% 1.7% 22% 8.5% 59% 0.25% 3.8%
Plum
Plum
5
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 32% 0% 5.7% 5.2% 7% 6% 7.8% 8.1% 6.7% 0% 16% 3.8%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin AVitamin A +241.2%
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 Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin 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

All nutrients comparison - raw data values

Nutrient Milk Plum DV% diff.
Vitamin B12 0.47µg 0µg 20%
Calcium 125mg 6mg 12%
Vitamin B2 0.185mg 0.026mg 12%
Vitamin C 0mg 9.5mg 11%
Phosphorus 95mg 16mg 11%
Vitamin D* 48 IU 0 IU 6%
Vitamin D 1.2µg 0µg 6%
Fiber 0g 1.4g 6%
Selenium 3.3µg 0µg 6%
Protein 3.37g 0.7g 5%
Copper 0.01mg 0.057mg 5%
Vitamin A 58µg 17µg 5%
Vitamin B5 0.361mg 0.135mg 5%
Vitamin K 0.1µg 6.4µg 5%
Fructose 0g 3.07g 4%
Zinc 0.42mg 0.1mg 3%
Choline 17.7mg 1.9mg 3%
Saturated fat 0.633g 0.017g 3%
Carbs 4.99g 11.42g 2%
Cholesterol 5mg 0mg 2%
Iron 0.03mg 0.17mg 2%
Sodium 44mg 0mg 2%
Vitamin E 0.01mg 0.26mg 2%
Manganese 0.003mg 0.052mg 2%
Vitamin B3 0.093mg 0.417mg 2%
Fats 0.97g 0.28g 1%
Magnesium 11mg 7mg 1%
Vitamin B1 0.02mg 0.028mg 1%
Vitamin B6 0.037mg 0.029mg 1%
Calories 42kcal 46kcal 0%
Protein per 100 calories 8g 1.5g N/A
Calories per 10 g protein 125kcal 657kcal N/A
Weight per 100 calories 238g 217g N/A
Net carbs 4.99g 10.02g N/A
Potassium 150mg 157mg 0%
Sugar 5.2g 9.92g N/A
Folate 5µg 5µg 0%
Monounsaturated fat 0.277g 0.134g 0%
Polyunsaturated fat 0.035g 0.044g 0%
Tryptophan 0.043mg 0.009mg 0%
Threonine 0.143mg 0.01mg 0%
Isoleucine 0.174mg 0.014mg 0%
Leucine 0.319mg 0.015mg 0%
Lysine 0.282mg 0.016mg 0%
Methionine 0.088mg 0.008mg 0%
Phenylalanine 0.174mg 0.014mg 0%
Valine 0.22mg 0.016mg 0%
Histidine 0.101mg 0.009mg 0%
Omega-3 - ALA 0.004g N/A
Omega-6 - Linoleic acid 0.027g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Milk
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
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
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
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
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
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

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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.