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Peanut butter vs. Plum — In-Depth Nutrition Comparison

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What are the differences between peanut butter and plums?

  • The amount of vitamin B3, manganese, vitamin E, phosphorus, copper, magnesium, vitamin B6, zinc, and folate in peanut butter is higher than in plums.
  • Peanut butter's daily need coverage for vitamin B3 is 79% more.
  • Plums contain 607 times less saturated fat than peanut butter. Peanut butter contains 10.325g of saturated fat, while plums contain 0.017g.
  • Peanut butter has a lower glycemic index (14) than plums (53).

We used Peanut butter, smooth style, without salt and Plums, raw types in this article.

Infographic

Peanut butter 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 120% 15% 49% 65% 141% 68% 144% 2.2% 217% 22%
Plum
1
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 +2300%
Contains more CalciumCalcium +716.7%
Contains more PotassiumPotassium +255.4%
Contains more IronIron +923.5%
Contains more CopperCopper +640.4%
Contains more ZincZinc +2410%
Contains more PhosphorusPhosphorus +1993.8%
Contains more ManganeseManganese +3101.9%
Contains more SeleniumSelenium +∞%
Contains less SodiumSodium -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.
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% 0% 182% 0% 38% 44% 246% 68% 102% 0% 0.75% 65% 34%
Plum
3
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% 5.7% 5.2% 0% 7% 6% 7.8% 8.1% 6.7% 0% 16% 3.8% 1%
Contains more Vitamin EVitamin E +3400%
Contains more Vitamin B1Vitamin B1 +435.7%
Contains more Vitamin B2Vitamin B2 +638.5%
Contains more Vitamin B3Vitamin B3 +3044.4%
Contains more Vitamin B5Vitamin B5 +742.2%
Contains more Vitamin B6Vitamin B6 +1420.7%
Contains more FolateFolate +1640%
Contains more CholineCholine +3215.8%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin KVitamin K +2033.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
22% 51% 22% 3%
Protein: 22.21 g
Fats: 51.36 g
Carbs: 22.31 g
Water: 1.23 g
Other: 2.89 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 +3072.9%
Contains more FatsFats +18242.9%
Contains more CarbsCarbs +95.4%
Contains more OtherOther +681.1%
Contains more WaterWater +6991.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
21% 53% 26%
Saturated fat: Sat. Fat 10.325 g
Monounsaturated fat: Mono. Fat 25.941 g
Polyunsaturated fat: Poly. Fat 12.535 g
Plum
1
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 +19259%
Contains more Poly. FatPolyunsaturated fat +28388.6%
Contains less Sat. FatSaturated fat -99.8%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
25% 73%
Starch: 3.56 g
Sucrose: 10.25 g
Glucose: 0.13 g
Fructose: 0.12 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Plum
4
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 StarchStarch +∞%
Contains more SucroseSucrose +552.9%
Contains more GlucoseGlucose +3800%
Contains more FructoseFructose +2458.3%
Contains more MaltoseMaltose +∞%
Contains more GalactoseGalactose +∞%
~equal in Lactose ~0g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Peanut butter Plum DV% diff.
Polyunsaturated fat 12.535g 0.044g 83%
Fats 51.36g 0.28g 79%
Vitamin B3 13.112mg 0.417mg 79%
Manganese 1.665mg 0.052mg 70%
Monounsaturated fat 25.941g 0.134g 65%
Vitamin E 9.1mg 0.26mg 59%
Saturated fat 10.325g 0.017g 47%
Phosphorus 335mg 16mg 46%
Protein 22.21g 0.7g 43%
Copper 0.422mg 0.057mg 41%
Magnesium 168mg 7mg 38%
Vitamin B6 0.441mg 0.029mg 32%
Calories 598kcal 46kcal 28%
Zinc 2.51mg 0.1mg 22%
Folate 87µg 5µg 21%
Vitamin B5 1.137mg 0.135mg 20%
Iron 1.74mg 0.17mg 20%
Fiber 5g 1.4g 14%
Vitamin B2 0.192mg 0.026mg 13%
Potassium 558mg 157mg 12%
Vitamin C 0mg 9.5mg 11%
Choline 63mg 1.9mg 11%
Vitamin B1 0.15mg 0.028mg 10%
Selenium 4.1µg 0µg 7%
Vitamin K 0.3µg 6.4µg 5%
Fructose 0.12g 3.07g 4%
Calcium 49mg 6mg 4%
Carbs 22.31g 11.42g 4%
Vitamin A 0µg 17µg 2%
Sodium 17mg 0mg 1%
Starch 3.56g 0g 1%
Net carbs 17.31g 10.02g N/A
Sugar 10.49g 9.92g N/A
Trans fat 0.075g 0g N/A
Tryptophan 0.231mg 0.009mg 0%
Threonine 0.525mg 0.01mg 0%
Isoleucine 0.616mg 0.014mg 0%
Leucine 1.546mg 0.015mg 0%
Lysine 0.681mg 0.016mg 0%
Methionine 0.265mg 0.008mg 0%
Phenylalanine 1.202mg 0.014mg 0%
Valine 0.782mg 0.016mg 0%
Histidine 0.557mg 0.009mg 0%
Omega-3 - ALA 0.027g N/A
Omega-3 - Eicosatrienoic acid 0.01g N/A
Omega-6 - Gamma-linoleic acid 0.001g N/A
Omega-6 - Eicosadienoic acid 0.008g N/A
Omega-6 - Linoleic acid 12.215g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Peanut butter 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
60%
Peanut butter
8%
Plum
Minerals Daily Need Coverage Score
84%
Peanut butter
6%
Plum

Comparison summary

Which food is lower in Sugar?
Plum
Plum is lower in Sugar (difference - 0.57g)
Which food contains less Sodium?
Plum
Plum contains less Sodium (difference - 17mg)
Which food is lower in Saturated fat?
Plum
Plum is lower in Saturated fat (difference - 10.308g)
Which food is cheaper?
Plum
Plum is cheaper (difference - $2.3)
Which food is lower in glycemic index?
Peanut butter
Peanut butter is lower in glycemic index (difference - 39)
Which food is richer in minerals?
Peanut butter
Peanut butter is relatively richer in minerals
Which food is richer in vitamins?
Peanut butter
Peanut butter is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Peanut butter - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172470/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.