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Raisin vs. Plum — In-Depth Nutrition Comparison

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What are the differences between Raisin and Plum?

  • Raisin is higher in Copper, Iron, Potassium, Phosphorus, Vitamin B6, Manganese, Fiber, Vitamin B2, and Vitamin B1, however, Plum is richer in Vitamin C.
  • Raisin's daily need coverage for Copper is 29% more.
  • Plum contains 11 times less Iron than Raisin. Raisin contains 1.88mg of Iron, while Plum contains 0.17mg.

We used Raisins, seedless and Plums, raw types in this article.

Infographic

Raisin 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.
Raisin
9
:
1
Plum
Contains more Calcium +733.3%
Contains more Iron +1005.9%
Contains more Magnesium +357.1%
Contains more Phosphorus +531.3%
Contains more Potassium +377.1%
Contains more Zinc +120%
Contains more Copper +457.9%
Contains more Manganese +475%
Contains more Selenium +∞%
Contains less Sodium -100%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 71% 23% 44% 67% 2% 6% 106% 39% 4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 7% 5% 7% 14% 0% 3% 19% 7% 0%
Contains more Calcium +733.3%
Contains more Iron +1005.9%
Contains more Magnesium +357.1%
Contains more Phosphorus +531.3%
Contains more Potassium +377.1%
Contains more Zinc +120%
Contains more Copper +457.9%
Contains more Manganese +475%
Contains more Selenium +∞%
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Raisin
5
:
5
Plum
Contains more Vitamin B1 +278.6%
Contains more Vitamin B2 +380.8%
Contains more Vitamin B3 +83.7%
Contains more Vitamin B6 +500%
Contains more Choline +484.2%
Contains more Vitamin A +∞%
Contains more Vitamin E +116.7%
Contains more Vitamin C +313%
Contains more Vitamin B5 +42.1%
Contains more Vitamin K +82.9%
Equal in Folate - 5
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 0% 3% 0% 8% 27% 29% 15% 6% 41% 4% 0% 7% 9%
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 B1 +278.6%
Contains more Vitamin B2 +380.8%
Contains more Vitamin B3 +83.7%
Contains more Vitamin B6 +500%
Contains more Choline +484.2%
Contains more Vitamin A +∞%
Contains more Vitamin E +116.7%
Contains more Vitamin C +313%
Contains more Vitamin B5 +42.1%
Contains more Vitamin K +82.9%
Equal in Folate - 5

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Raisin
4
:
1
Plum
Contains more Protein +338.6%
Contains more Fats +64.3%
Contains more Carbs +593.3%
Contains more Other +402.7%
Contains more Water +465.3%
3% 79% 15% 2%
Protein: 3.07 g
Fats: 0.46 g
Carbs: 79.18 g
Water: 15.43 g
Other: 1.86 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 +338.6%
Contains more Fats +64.3%
Contains more Carbs +593.3%
Contains more Other +402.7%
Contains more Water +465.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Raisin
0
:
3
Plum
Contains less Saturated Fat -70.7%
Contains more Monounsaturated Fat +162.7%
Contains more Polyunsaturated fat +18.9%
40% 35% 25%
Saturated Fat: 0.058 g
Monounsaturated Fat: 0.051 g
Polyunsaturated fat: 0.037 g
9% 69% 23%
Saturated Fat: 0.017 g
Monounsaturated Fat: 0.134 g
Polyunsaturated fat: 0.044 g
Contains less Saturated Fat -70.7%
Contains more Monounsaturated Fat +162.7%
Contains more Polyunsaturated fat +18.9%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Raisin
3
:
3
Plum
Contains more Starch +∞%
Contains more Glucose +447.3%
Contains more Fructose +866.8%
Contains more Sucrose +248.9%
Contains more Maltose +∞%
Contains more Galactose +∞%
4% 46% 49%
Starch: 2.7 g
Sucrose: 0.45 g
Glucose: 27.75 g
Fructose: 29.68 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 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 Starch +∞%
Contains more Glucose +447.3%
Contains more Fructose +866.8%
Contains more Sucrose +248.9%
Contains more Maltose +∞%
Contains more Galactose +∞%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Raisin 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 price ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Raisin Plum Opinion
Net carbs 75.48g 10.02g Raisin
Protein 3.07g 0.7g Raisin
Fats 0.46g 0.28g Raisin
Carbs 79.18g 11.42g Raisin
Calories 299kcal 46kcal Raisin
Starch 2.7g 0g Raisin
Fructose 29.68g 3.07g Raisin
Sugar 59.19g 9.92g Plum
Fiber 3.7g 1.4g Raisin
Calcium 50mg 6mg Raisin
Iron 1.88mg 0.17mg Raisin
Magnesium 32mg 7mg Raisin
Phosphorus 101mg 16mg Raisin
Potassium 749mg 157mg Raisin
Sodium 11mg 0mg Plum
Zinc 0.22mg 0.1mg Raisin
Copper 0.318mg 0.057mg Raisin
Manganese 0.299mg 0.052mg Raisin
Selenium 0.6µg 0µg Raisin
Vitamin A 0IU 345IU Plum
Vitamin A RAE 0µg 17µg Plum
Vitamin E 0.12mg 0.26mg Plum
Vitamin C 2.3mg 9.5mg Plum
Vitamin B1 0.106mg 0.028mg Raisin
Vitamin B2 0.125mg 0.026mg Raisin
Vitamin B3 0.766mg 0.417mg Raisin
Vitamin B5 0.095mg 0.135mg Plum
Vitamin B6 0.174mg 0.029mg Raisin
Folate 5µg 5µg
Choline 11.1mg 1.9mg Raisin
Vitamin K 3.5µg 6.4µg Plum
Tryptophan 0.05mg 0.009mg Raisin
Threonine 0.077mg 0.01mg Raisin
Isoleucine 0.057mg 0.014mg Raisin
Leucine 0.096mg 0.015mg Raisin
Lysine 0.084mg 0.016mg Raisin
Methionine 0.021mg 0.008mg Raisin
Phenylalanine 0.065mg 0.014mg Raisin
Valine 0.083mg 0.016mg Raisin
Histidine 0.072mg 0.009mg Raisin
Saturated Fat 0.058g 0.017g Plum
Monounsaturated Fat 0.051g 0.134g Plum
Polyunsaturated fat 0.037g 0.044g Plum
Omega-6 - Gamma-linoleic acid 0.001g Raisin

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Raisin 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
11%
Raisin
9%
Plum
Minerals Daily Need Coverage Score
37%
Raisin
6%
Plum

Comparison summary

Which food is richer in minerals?
Raisin
Raisin is relatively richer in minerals
Which food is lower in Sugar?
Plum
Plum is lower in Sugar (difference - 49.27g)
Which food contains less Sodium?
Plum
Plum contains less Sodium (difference - 11mg)
Which food is lower in Saturated Fat?
Plum
Plum is lower in Saturated Fat (difference - 0.041g)
Which food is lower in glycemic index?
Plum
Plum is lower in glycemic index (difference - 11)
Which food is cheaper?
Plum
Plum is cheaper (difference - $0.5)
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. Raisin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168165/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.