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Peach vs. Plum — In-Depth Nutrition Comparison

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A recap on differences between Peach and Plum

    Food varieties used in this article are Peaches, yellow, raw and Plums, raw.

    Infographic

    Peach 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.
    Peach
    8
    :
    0
    Plum
    Contains more Iron +47.1%
    Contains more Magnesium +28.6%
    Contains more Phosphorus +25%
    Contains more Potassium +21%
    Contains more Zinc +70%
    Contains more Copper +19.3%
    Contains more Manganese +17.3%
    Contains more Selenium +∞%
    Equal in Calcium - 6
    Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 10% 7% 9% 17% 0% 5% 23% 8% 1%
    Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 7% 5% 7% 14% 0% 3% 19% 7% 0%
    Contains more Iron +47.1%
    Contains more Magnesium +28.6%
    Contains more Phosphorus +25%
    Contains more Potassium +21%
    Contains more Zinc +70%
    Contains more Copper +19.3%
    Contains more Manganese +17.3%
    Contains more Selenium +∞%
    Equal in Calcium - 6

    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.
    Peach
    5
    :
    6
    Plum
    Contains more Vitamin E +180.8%
    Contains more Vitamin B2 +19.2%
    Contains more Vitamin B3 +93.3%
    Contains more Vitamin B5 +13.3%
    Contains more Choline +221.1%
    Contains more Vitamin C +43.9%
    Contains more Vitamin B1 +16.7%
    Contains more Vitamin B6 +16%
    Contains more Folate +25%
    Contains more Vitamin K +146.2%
    Equal in Vitamin A - 345
    Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 20% 15% 0% 22% 6% 8% 16% 10% 6% 3% 0% 4% 7%
    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 +180.8%
    Contains more Vitamin B2 +19.2%
    Contains more Vitamin B3 +93.3%
    Contains more Vitamin B5 +13.3%
    Contains more Choline +221.1%
    Contains more Vitamin C +43.9%
    Contains more Vitamin B1 +16.7%
    Contains more Vitamin B6 +16%
    Contains more Folate +25%
    Contains more Vitamin K +146.2%
    Equal in Vitamin A - 345

    Macronutrient Comparison

    Macronutrient breakdown side-by-side comparison
    Peach
    3
    :
    2
    Plum
    Contains more Protein +30%
    Contains more Other +16.2%
    Contains more Fats +12%
    Contains more Carbs +19.7%
    Equal in Water - 87.23
    10% 89%
    Protein: 0.91 g
    Fats: 0.25 g
    Carbs: 9.54 g
    Water: 88.87 g
    Other: 0.43 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 +30%
    Contains more Other +16.2%
    Contains more Fats +12%
    Contains more Carbs +19.7%
    Equal in Water - 87.23

    Fat Type Comparison

    Fat type breakdown side-by-side comparison
    Peach
    1
    :
    2
    Plum
    Contains more Polyunsaturated fat +95.5%
    Contains less Saturated Fat -10.5%
    Contains more Monounsaturated Fat +100%
    11% 39% 50%
    Saturated Fat: 0.019 g
    Monounsaturated Fat: 0.067 g
    Polyunsaturated fat: 0.086 g
    9% 69% 23%
    Saturated Fat: 0.017 g
    Monounsaturated Fat: 0.134 g
    Polyunsaturated fat: 0.044 g
    Contains more Polyunsaturated fat +95.5%
    Contains less Saturated Fat -10.5%
    Contains more Monounsaturated Fat +100%

    Carbohydrate type comparison

    Carbohydrate type breakdown side-by-side comparison
    Peach
    1
    :
    3
    Plum
    Contains more Sucrose +203.2%
    Contains more Glucose +160%
    Contains more Fructose +100.7%
    Contains more Galactose +133.3%
    Equal in Maltose - 0.08
    57% 23% 18%
    Starch: 0 g
    Sucrose: 4.76 g
    Glucose: 1.95 g
    Fructose: 1.53 g
    Lactose: 0 g
    Maltose: 0.08 g
    Galactose: 0.06 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 Sucrose +203.2%
    Contains more Glucose +160%
    Contains more Fructose +100.7%
    Contains more Galactose +133.3%
    Equal in Maltose - 0.08

    Comparison summary table

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

    All nutrients comparison - raw data values

    Nutrient Peach Plum Opinion
    Net carbs 8.04g 10.02g Plum
    Protein 0.91g 0.7g Peach
    Fats 0.25g 0.28g Plum
    Carbs 9.54g 11.42g Plum
    Calories 39kcal 46kcal Plum
    Fructose 1.53g 3.07g Plum
    Sugar 8.39g 9.92g Peach
    Fiber 1.5g 1.4g Peach
    Calcium 6mg 6mg
    Iron 0.25mg 0.17mg Peach
    Magnesium 9mg 7mg Peach
    Phosphorus 20mg 16mg Peach
    Potassium 190mg 157mg Peach
    Zinc 0.17mg 0.1mg Peach
    Copper 0.068mg 0.057mg Peach
    Manganese 0.061mg 0.052mg Peach
    Selenium 0.1µg 0µg Peach
    Vitamin A 326IU 345IU Plum
    Vitamin A RAE 16µg 17µg Plum
    Vitamin E 0.73mg 0.26mg Peach
    Vitamin C 6.6mg 9.5mg Plum
    Vitamin B1 0.024mg 0.028mg Plum
    Vitamin B2 0.031mg 0.026mg Peach
    Vitamin B3 0.806mg 0.417mg Peach
    Vitamin B5 0.153mg 0.135mg Peach
    Vitamin B6 0.025mg 0.029mg Plum
    Folate 4µg 5µg Plum
    Choline 6.1mg 1.9mg Peach
    Vitamin K 2.6µg 6.4µg Plum
    Tryptophan 0.01mg 0.009mg Peach
    Threonine 0.016mg 0.01mg Peach
    Isoleucine 0.017mg 0.014mg Peach
    Leucine 0.027mg 0.015mg Peach
    Lysine 0.03mg 0.016mg Peach
    Methionine 0.01mg 0.008mg Peach
    Phenylalanine 0.019mg 0.014mg Peach
    Valine 0.022mg 0.016mg Peach
    Histidine 0.013mg 0.009mg Peach
    Saturated Fat 0.019g 0.017g Plum
    Monounsaturated Fat 0.067g 0.134g Plum
    Polyunsaturated fat 0.086g 0.044g Peach

    Which food is preferable for your diet?

    ok
    ok
    is better in case of low diet
    Peach 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
    9%
    Peach
    9%
    Plum
    Minerals Daily Need Coverage Score
    8%
    Peach
    6%
    Plum

    Comparison summary

    Which food is lower in Saturated Fat?
    Plum
    Plum is lower in Saturated Fat (difference - 0.002g)
    Which food is lower in Sugar?
    Peach
    Peach is lower in Sugar (difference - 1.53g)
    Which food is lower in glycemic index?
    Peach
    Peach is lower in glycemic index (difference - 11)
    Which food is cheaper?
    Peach
    Peach is cheaper (difference - $0.2)
    Which food is richer in minerals?
    Peach
    Peach is relatively richer in minerals
    Which food contains less Sodium?
    ?
    The foods are relatively equal in Sodium (0 mg)
    Which food contains less Cholesterol?
    ?
    The foods are relatively equal in Cholesterol (0 mg)
    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. Peach - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169928/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.