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Raisin vs Common plum - In-Depth Nutrition Comparison

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What are the differences between Raisin and Common plum?

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

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

Infographic

Raisin vs Common 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" chart below show how much of the daily needs can be covered by 300 grams of the food
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 less Sodium -100%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 15% 71% 23% 44% 67% 2% 6% 106%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 2% 7% 5% 7% 14% 0% 3% 19%
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 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Raisin
4
:
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 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 Vitamin K 0% 3% 0% 8% 27% 29% 15% 6% 41% 4% 0% 9%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 21% 6% 0% 32% 7% 6% 8% 9% 7% 4% 0% 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 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

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Raisin Common 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 Common 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 Common 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 Common plum
Zinc 0.22mg 0.1mg Raisin
Copper 0.318mg 0.057mg Raisin
Vitamin A 0IU 345IU Common plum
Vitamin E 0.12mg 0.26mg Common plum
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 2.3mg 9.5mg Common 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 Common plum
Vitamin B6 0.174mg 0.029mg Raisin
Folate 5µg 5µg
Vitamin B12 0µg 0µg
Vitamin K 3.5µg 6.4µg Common 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
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.058g 0.017g Common plum
Monounsaturated Fat 0.051g 0.134g Common plum
Polyunsaturated fat 0.037g 0.044g Common plum

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Raisin Common plum
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
12
Raisin
9
Common plum
Mineral Summary Score
41
Raisin
7
Common plum

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
18%
Raisin
4%
Common plum
Carbohydrates
79%
Raisin
11%
Common plum
Fats
2%
Raisin
1%
Common plum

Comparison summary

Which food is richer in minerals?
Raisin
Raisin is relatively richer in minerals
Which food is lower in Sugar?
Common plum
Common plum is lower in Sugar (difference - 49.27g)
Which food contains less Sodium?
Common plum
Common plum contains less Sodium (difference - 11mg)
Which food is lower in Saturated Fat?
Common plum
Common plum is lower in Saturated Fat (difference - 0.041g)
Which food is lower in glycemic index?
Common plum
Common plum is lower in glycemic index (difference - 11)
Which food is cheaper?
Common plum
Common 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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Raisin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168165/nutrients
  2. Common 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.