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  6. Raisin vs. Plum

Raisin vs. Plum — In-Depth Nutrition Comparison

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What are the differences between raisins and plums?

  • Raisins are higher in copper, iron, potassium, phosphorus, vitamin B6, manganese, fiber, and vitamin B2; however, plums are richer in vitamin C and vitamin A.
  • Raisins' daily need coverage for copper is 29% more.
  • Plums contain 11 times less iron than raisins. Raisins contain 1.88mg of iron, while plums contain 0.17mg.
  • Plums have a lower glycemic index (53) than raisins (64).

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
Raisin
9
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 15% 66% 71% 106% 6% 43% 1.4% 39% 3.3%
Plum
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 +357.1%
Contains more CalciumCalcium +733.3%
Contains more PotassiumPotassium +377.1%
Contains more IronIron +1005.9%
Contains more CopperCopper +457.9%
Contains more ZincZinc +120%
Contains more PhosphorusPhosphorus +531.3%
Contains more ManganeseManganese +475%
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.
Raisin
Raisin
4
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 7.7% 0% 0% 2.4% 27% 29% 14% 5.7% 40% 0% 8.8% 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 B1Vitamin B1 +278.6%
Contains more Vitamin B2Vitamin B2 +380.8%
Contains more Vitamin B3Vitamin B3 +83.7%
Contains more Vitamin B6Vitamin B6 +500%
Contains more Vitamin CVitamin C +313%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +116.7%
Contains more Vitamin B5Vitamin B5 +42.1%
Contains more Vitamin KVitamin K +82.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Folate ~5µg

All nutrients comparison - raw data values

Nutrient Raisin Plum DV% diff.
Fructose 29.68g 3.07g 33%
Copper 0.318mg 0.057mg 29%
Carbs 79.18g 11.42g 23%
Iron 1.88mg 0.17mg 21%
Potassium 749mg 157mg 17%
Calories 299kcal 46kcal 13%
Phosphorus 101mg 16mg 12%
Manganese 0.299mg 0.052mg 11%
Vitamin B6 0.174mg 0.029mg 11%
Fiber 3.7g 1.4g 9%
Vitamin C 2.3mg 9.5mg 8%
Vitamin B2 0.125mg 0.026mg 8%
Vitamin B1 0.106mg 0.028mg 7%
Magnesium 32mg 7mg 6%
Protein 3.07g 0.7g 5%
Calcium 50mg 6mg 4%
Vitamin A 0µg 17µg 2%
Vitamin B3 0.766mg 0.417mg 2%
Vitamin K 3.5µg 6.4µg 2%
Choline 11.1mg 1.9mg 2%
Zinc 0.22mg 0.1mg 1%
Starch 2.7g 0g 1%
Vitamin E 0.12mg 0.26mg 1%
Selenium 0.6µg 0µg 1%
Vitamin B5 0.095mg 0.135mg 1%
Protein per 100 calories 1g 1.5g N/A
Calories per 10 g protein 974kcal 657kcal N/A
Weight per 100 calories 33g 217g N/A
Fats 0.46g 0.28g 0%
Net carbs 75.48g 10.02g N/A
Sugar 59.19g 9.92g N/A
Sodium 11mg 0mg 0%
Folate 5µg 5µg 0%
Saturated fat 0.058g 0.017g 0%
Monounsaturated fat 0.051g 0.134g 0%
Polyunsaturated fat 0.037g 0.044g 0%
Tryptophan 0.05mg 0.009mg 0%
Threonine 0.077mg 0.01mg 0%
Isoleucine 0.057mg 0.014mg 0%
Leucine 0.096mg 0.015mg 0%
Lysine 0.084mg 0.016mg 0%
Methionine 0.021mg 0.008mg 0%
Phenylalanine 0.065mg 0.014mg 0%
Valine 0.083mg 0.016mg 0%
Histidine 0.072mg 0.009mg 0%
Omega-6 - Gamma-linoleic acid 0.001g N/A

Macronutrient Comparison

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

Fat Type Comparison

Fat type breakdown side-by-side comparison
Raisin
Raisin
0
40% 35% 25%
Saturated fat: Sat. Fat 0.058 g
Monounsaturated fat: Mono. Fat 0.051 g
Polyunsaturated fat: Poly. Fat 0.037 g
Plum
Plum
3
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 less Sat. FatSaturated fat -70.7%
Contains more Mono. FatMonounsaturated fat +162.7%
Contains more Poly. FatPolyunsaturated fat +18.9%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Raisin
Raisin
3
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
Plum
Plum
3
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 GlucoseGlucose +447.3%
Contains more FructoseFructose +866.8%
Contains more SucroseSucrose +248.9%
Contains more MaltoseMaltose +∞%
Contains more GalactoseGalactose +∞%
~equal in Lactose ~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. 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.