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  6. Brown rice vs. Plum

Brown rice vs. Plum — In-Depth Nutrition Comparison

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What are the main differences between Brown rice and Plum?

  • Brown rice is richer in Manganese, Vitamin B3, Vitamin B1, Phosphorus, Selenium, Magnesium, Vitamin B6, Zinc, and Copper, while Plum is higher in Vitamin C.
  • Brown rice's daily need coverage for Manganese is 40% higher.

We used Rice, brown, long-grain, cooked and Plums, raw types in this comparison.

Infographic

Brown rice vs 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" 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 28% 0.9% 7.6% 21% 35% 19% 44% 0.52% 127% 32%
Plum
Plum
3
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 +457.1%
Contains more IronIron +229.4%
Contains more CopperCopper +86%
Contains more ZincZinc +610%
Contains more PhosphorusPhosphorus +543.8%
Contains more ManganeseManganese +1773.1%
Contains more SeleniumSelenium +∞%
Contains more CalciumCalcium +100%
Contains more PotassiumPotassium +82.6%
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.
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 0% 0% 3.4% 0% 45% 16% 48% 23% 28% 0% 0.5% 6.8% 5%
Plum
Plum
4
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% 21% 5.2% 0% 7% 6% 7.8% 8.1% 6.7% 0% 16% 3.8% 1%
Contains more Vitamin B1Vitamin B1 +535.7%
Contains more Vitamin B2Vitamin B2 +165.4%
Contains more Vitamin B3Vitamin B3 +514.1%
Contains more Vitamin B5Vitamin B5 +181.5%
Contains more Vitamin B6Vitamin B6 +324.1%
Contains more FolateFolate +80%
Contains more CholineCholine +384.2%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin E Vitamin E +52.9%
Contains more Vitamin KVitamin K +3100%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 26% 70%
Protein: 2.74 g
Fats: 0.97 g
Carbs: 25.58 g
Water: 70.27 g
Other: 0.44 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 +291.4%
Contains more FatsFats +246.4%
Contains more CarbsCarbs +124%
Contains more OtherOther +18.9%
Contains more WaterWater +24.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
26% 37% 37%
Saturated Fat: Sat. Fat 0.26 g
Monounsaturated Fat: Mono. Fat 0.369 g
Polyunsaturated fat: Poly. Fat 0.366 g
Plum
Plum
1
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 Mono. FatMonounsaturated Fat +175.4%
Contains more Poly. FatPolyunsaturated fat +731.8%
Contains less Sat. FatSaturated Fat -93.5%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
99%
Starch: 24.79 g
Sucrose: 0.24 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Plum
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 StarchStarch +∞%
Contains more SucroseSucrose +554.2%
Contains more GlucoseGlucose +∞%
Contains more FructoseFructose +∞%
Contains more MaltoseMaltose +∞%
Contains more GalactoseGalactose +∞%
~equal in Lactose ~0g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Brown rice Plum
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Sugar ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Brown rice Plum Opinion
Calories 123kcal 46kcal Brown rice
Protein 2.74g 0.7g Brown rice
Fats 0.97g 0.28g Brown rice
Vitamin C 0mg 9.5mg Plum
Net carbs 23.98g 10.02g Brown rice
Carbs 25.58g 11.42g Brown rice
Magnesium 39mg 7mg Brown rice
Calcium 3mg 6mg Plum
Potassium 86mg 157mg Plum
Iron 0.56mg 0.17mg Brown rice
Sugar 0.24g 9.92g Brown rice
Fiber 1.6g 1.4g Brown rice
Copper 0.106mg 0.057mg Brown rice
Zinc 0.71mg 0.1mg Brown rice
Starch 24.79g 0g Brown rice
Phosphorus 103mg 16mg Brown rice
Sodium 4mg 0mg Plum
Vitamin A 0IU 345IU Plum
Vitamin A RAE 0µg 17µg Plum
Vitamin E 0.17mg 0.26mg Plum
Manganese 0.974mg 0.052mg Brown rice
Selenium 5.8µg 0µg Brown rice
Vitamin B1 0.178mg 0.028mg Brown rice
Vitamin B2 0.069mg 0.026mg Brown rice
Vitamin B3 2.561mg 0.417mg Brown rice
Vitamin B5 0.38mg 0.135mg Brown rice
Vitamin B6 0.123mg 0.029mg Brown rice
Vitamin K 0.2µg 6.4µg Plum
Folate 9µg 5µg Brown rice
Choline 9.2mg 1.9mg Brown rice
Saturated Fat 0.26g 0.017g Plum
Monounsaturated Fat 0.369g 0.134g Brown rice
Polyunsaturated fat 0.366g 0.044g Brown rice
Tryptophan 0.033mg 0.009mg Brown rice
Threonine 0.095mg 0.01mg Brown rice
Isoleucine 0.109mg 0.014mg Brown rice
Leucine 0.214mg 0.015mg Brown rice
Lysine 0.099mg 0.016mg Brown rice
Methionine 0.058mg 0.008mg Brown rice
Phenylalanine 0.133mg 0.014mg Brown rice
Valine 0.151mg 0.016mg Brown rice
Histidine 0.066mg 0.009mg Brown rice
Fructose 0g 3.07g Plum
Omega-3 - ALA 0.011g Brown rice
Omega-6 - Linoleic acid 0.355g Brown rice

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Brown rice Plum
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
13%
Brown rice
9%
Plum
Minerals Daily Need Coverage Score
32%
Brown rice
6%
Plum

Comparison summary

Which food contains less Sodium?
Plum
Plum contains less Sodium (difference - 4mg)
Which food is lower in Saturated Fat?
Plum
Plum is lower in Saturated Fat (difference - 0.243g)
Which food is lower in glycemic index?
Plum
Plum is lower in glycemic index (difference - 13)
Which food is cheaper?
Plum
Plum is cheaper (difference - $1.5)
Which food is lower in Sugar?
Brown rice
Brown rice is lower in Sugar (difference - 9.68g)
Which food is richer in minerals?
Brown rice
Brown rice is relatively richer in minerals
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

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. Brown rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169704/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.