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.
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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.
| 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.
| 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 CholineCholine | +484.2% |
| 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% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
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% |
| Vitamin B6 | 0.174mg | 0.029mg | 11% |
| Manganese | 0.299mg | 0.052mg | 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% |
| Choline | 11.1mg | 1.9mg | 2% |
| Vitamin K | 3.5µg | 6.4µg | 2% |
| Vitamin A | 0µg | 17µg | 2% |
| Vitamin B3 | 0.766mg | 0.417mg | 2% |
| Starch | 2.7g | 0g | 1% |
| Vitamin B5 | 0.095mg | 0.135mg | 1% |
| Zinc | 0.22mg | 0.1mg | 1% |
| Vitamin E | 0.12mg | 0.26mg | 1% |
| Selenium | 0.6µg | 0µg | 1% |
| 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
| 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
| 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
| 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
