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Raspberry vs Common plum - In-Depth Nutrition Comparison

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Differences between Raspberry and Common plum

  • Common plum contains less Manganese, Fiber, Vitamin C, and Iron than Raspberry.
  • Raspberry's daily need coverage for Manganese is 27% higher.
  • Common plum contains 6 times less Choline than Raspberry. Raspberry contains 12.3mg of Choline, while Common plum contains 1.9mg.
  • The amount of Sugar in Raspberry is lower.

The food types used in this comparison are Raspberries, raw and Plums, raw.

Infographic

Raspberry vs Common 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Iron +305.9%
Contains more Calcium +316.7%
Contains more Magnesium +214.3%
Contains more Copper +57.9%
Contains more Zinc +320%
Contains more Phosphorus +81.3%
Contains less Sodium -100%
Equal in Potassium - 157
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 26% 8% 14% 16% 30% 12% 13% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 7% 2% 14% 5% 19% 3% 7% 0%
Contains more Iron +305.9%
Contains more Calcium +316.7%
Contains more Magnesium +214.3%
Contains more Copper +57.9%
Contains more Zinc +320%
Contains more Phosphorus +81.3%
Contains less Sodium -100%
Equal in Potassium - 157

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
:
Contains more Vitamin C +175.8%
Contains more Vitamin E +234.6%
Contains more Vitamin B1 +14.3%
Contains more Vitamin B2 +46.2%
Contains more Vitamin B3 +43.4%
Contains more Vitamin B5 +143.7%
Contains more Vitamin B6 +89.7%
Contains more Vitamin K +21.9%
Contains more Folate +320%
Contains more Vitamin A +945.5%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 88% 2% 18% 0% 8% 9% 12% 20% 13% 0% 20% 16%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 32% 21% 6% 0% 7% 6% 8% 9% 7% 0% 16% 4%
Contains more Vitamin C +175.8%
Contains more Vitamin E +234.6%
Contains more Vitamin B1 +14.3%
Contains more Vitamin B2 +46.2%
Contains more Vitamin B3 +43.4%
Contains more Vitamin B5 +143.7%
Contains more Vitamin B6 +89.7%
Contains more Vitamin K +21.9%
Contains more Folate +320%
Contains more Vitamin A +945.5%

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.
Raspberry Common plum
Lower in Sugar ok
Lower in glycemic index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Raspberry Common plum Opinion
Calories 52kcal 46kcal Raspberry
Protein 1.2g 0.7g Raspberry
Fats 0.65g 0.28g Raspberry
Vitamin C 26.2mg 9.5mg Raspberry
Net carbs 5.44g 10.02g Common plum
Carbs 11.94g 11.42g Raspberry
Cholesterol 0mg 0mg
Vitamin D 0IU 0IU
Iron 0.69mg 0.17mg Raspberry
Calcium 25mg 6mg Raspberry
Potassium 151mg 157mg Common plum
Magnesium 22mg 7mg Raspberry
Sugar 4.42g 9.92g Raspberry
Fiber 6.5g 1.4g Raspberry
Copper 0.09mg 0.057mg Raspberry
Zinc 0.42mg 0.1mg Raspberry
Starch 0g 0g
Phosphorus 29mg 16mg Raspberry
Sodium 1mg 0mg Common plum
Vitamin A 33IU 345IU Common plum
Vitamin E 0.87mg 0.26mg Raspberry
Vitamin D 0µg 0µg
Vitamin B1 0.032mg 0.028mg Raspberry
Vitamin B2 0.038mg 0.026mg Raspberry
Vitamin B3 0.598mg 0.417mg Raspberry
Vitamin B5 0.329mg 0.135mg Raspberry
Vitamin B6 0.055mg 0.029mg Raspberry
Vitamin B12 0µg 0µg
Vitamin K 7.8µg 6.4µg Raspberry
Folate 21µg 5µg Raspberry
Trans Fat 0g 0g
Saturated Fat 0.019g 0.017g Common plum
Monounsaturated Fat 0.064g 0.134g Common plum
Polyunsaturated fat 0.375g 0.044g Raspberry
Tryptophan mg 0.009mg Common plum
Threonine mg 0.01mg Common plum
Isoleucine mg 0.014mg Common plum
Leucine mg 0.015mg Common plum
Lysine mg 0.016mg Common plum
Methionine mg 0.008mg Common plum
Phenylalanine mg 0.014mg Common plum
Valine mg 0.016mg Common plum
Histidine mg 0.009mg Common plum
Fructose 2.35g 3.07g Common plum

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Raspberry Common plum
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
17
Raspberry
9
Common plum
Mineral Summary Score
15
Raspberry
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
7%
Raspberry
4%
Common plum
Carbohydrates
12%
Raspberry
11%
Common plum
Fats
3%
Raspberry
1%
Common plum

Comparison summary

Which food is lower in Sugar?
Raspberry
Raspberry is lower in Sugar (difference - 5.5g)
Which food is lower in glycemic index?
Raspberry
Raspberry is lower in glycemic index (difference - 27)
Which food is richer in minerals?
Raspberry
Raspberry is relatively richer in minerals
Which food is richer in vitamins?
Raspberry
Raspberry is relatively richer in vitamins
Which food contains less Sodium?
Common plum
Common plum contains less Sodium (difference - 1mg)
Which food is lower in Saturated Fat?
Common plum
Common plum is lower in Saturated Fat (difference - 0.002g)
Which food is cheaper?
Common plum
Common plum is cheaper (difference - $0.2)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Raspberry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167755/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.