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Raspberry vs. Plum — In-Depth Nutrition Comparison

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Differences between raspberries and plums

  • Raspberries have more manganese, fiber, vitamin C, and iron, while plums have more vitamin A.
  • Raspberries' daily need coverage for manganese is 27% higher.
  • Plums contain 6 times less choline than raspberries. Raspberries contain 12.3mg of choline, while plums contain 1.9mg.
  • The amount of sugar in raspberries is lower.
  • Raspberries have a lower glycemic index. The glycemic index of raspberries is 26, while the glycemic index of plums is 53.

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

Infographic

Raspberry 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 7.5% 13% 26% 30% 11% 12% 0.13% 87% 1.1%
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 +214.3%
Contains more CalciumCalcium +316.7%
Contains more IronIron +305.9%
Contains more CopperCopper +57.9%
Contains more ZincZinc +320%
Contains more PhosphorusPhosphorus +81.3%
Contains more ManganeseManganese +1188.5%
Contains more SeleniumSelenium +∞%
Contains less SodiumSodium -100%
~equal in Potassium ~157mg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 87% 0.67% 17% 0% 8% 8.8% 11% 20% 13% 0% 20% 16% 6.7%
Plum
1
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 32% 5.7% 5.2% 0% 7% 6% 7.8% 8.1% 6.7% 0% 16% 3.8% 1%
Contains more Vitamin CVitamin C +175.8%
Contains more Vitamin EVitamin E +234.6%
Contains more Vitamin B1Vitamin B1 +14.3%
Contains more Vitamin B2Vitamin B2 +46.2%
Contains more Vitamin B3Vitamin B3 +43.4%
Contains more Vitamin B5Vitamin B5 +143.7%
Contains more Vitamin B6Vitamin B6 +89.7%
Contains more Vitamin KVitamin K +21.9%
Contains more FolateFolate +320%
Contains more CholineCholine +547.4%
Contains more Vitamin AVitamin A +750%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Raspberry Plum DV% diff.
Manganese 0.67mg 0.052mg 27%
Fiber 6.5g 1.4g 20%
Vitamin C 26.2mg 9.5mg 19%
Iron 0.69mg 0.17mg 7%
Vitamin E 0.87mg 0.26mg 4%
Copper 0.09mg 0.057mg 4%
Vitamin B5 0.329mg 0.135mg 4%
Folate 21µg 5µg 4%
Magnesium 22mg 7mg 4%
Zinc 0.42mg 0.1mg 3%
Calcium 25mg 6mg 2%
Choline 12.3mg 1.9mg 2%
Polyunsaturated fat 0.375g 0.044g 2%
Phosphorus 29mg 16mg 2%
Vitamin B6 0.055mg 0.029mg 2%
Vitamin A 2µg 17µg 2%
Protein 1.2g 0.7g 1%
Fructose 2.35g 3.07g 1%
Vitamin B3 0.598mg 0.417mg 1%
Vitamin K 7.8µg 6.4µg 1%
Fats 0.65g 0.28g 1%
Vitamin B2 0.038mg 0.026mg 1%
Calories 52kcal 46kcal 0%
Net carbs 5.44g 10.02g N/A
Carbs 11.94g 11.42g 0%
Potassium 151mg 157mg 0%
Sugar 4.42g 9.92g N/A
Sodium 1mg 0mg 0%
Selenium 0.2µg 0µg 0%
Vitamin B1 0.032mg 0.028mg 0%
Saturated fat 0.019g 0.017g 0%
Monounsaturated fat 0.064g 0.134g 0%
Tryptophan 0.009mg 0%
Threonine 0.01mg 0%
Isoleucine 0.014mg 0%
Leucine 0.015mg 0%
Lysine 0.016mg 0%
Methionine 0.008mg 0%
Phenylalanine 0.014mg 0%
Valine 0.016mg 0%
Histidine 0.009mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
12% 86%
Protein: 1.2 g
Fats: 0.65 g
Carbs: 11.94 g
Water: 85.75 g
Other: 0.46 g
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 +71.4%
Contains more FatsFats +132.1%
Contains more OtherOther +24.3%
~equal in Carbs ~11.42g
~equal in Water ~87.23g

Fat Type Comparison

Fat type breakdown side-by-side comparison
4% 14% 82%
Saturated fat: Sat. Fat 0.019 g
Monounsaturated fat: Mono. Fat 0.064 g
Polyunsaturated fat: Poly. Fat 0.375 g
Plum
2
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 more Poly. FatPolyunsaturated fat +752.3%
Contains less Sat. FatSaturated fat -10.5%
Contains more Mono. FatMonounsaturated fat +109.4%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
5% 42% 53%
Starch: 0 g
Sucrose: 0.2 g
Glucose: 1.86 g
Fructose: 2.35 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Plum
5
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 SucroseSucrose +685%
Contains more GlucoseGlucose +172.6%
Contains more FructoseFructose +30.6%
Contains more MaltoseMaltose +∞%
Contains more GalactoseGalactose +∞%
~equal in Starch ~0g
~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. Raspberry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167755/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.