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Rose hip vs Common plum - In-Depth Nutrition Comparison

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Important differences between Rose hip and Common plum

  • Common plum has less Vitamin C, Fiber, Manganese, Vitamin E , Vitamin A, Calcium, Vitamin K, Magnesium, Vitamin B5, and Iron.
  • Rose hip's daily need coverage for Vitamin C is 463% more.
  • Rose hip has 28 times more Calcium than Common plum. Rose hip has 169mg of Calcium, while Common plum has 6mg.

The food varieties used in the comparison are Rose Hips, wild (Northern Plains Indians) and Plums, raw.

Infographic

Rose hip vs Common 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +2716.7%
Contains more Iron +523.5%
Contains more Magnesium +885.7%
Contains more Phosphorus +281.3%
Contains more Potassium +173.2%
Contains more Zinc +150%
Contains more Copper +98.2%
Contains less Sodium -100%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 51% 40% 50% 27% 38% 1% 7% 38%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 2% 7% 5% 7% 14% 0% 3% 19%
Contains more Calcium +2716.7%
Contains more Iron +523.5%
Contains more Magnesium +885.7%
Contains more Phosphorus +281.3%
Contains more Potassium +173.2%
Contains more Zinc +150%
Contains more Copper +98.2%
Contains less Sodium -100%

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 A +1159.4%
Contains more Vitamin E +2146.2%
Contains more Vitamin C +4384.2%
Contains more Vitamin B2 +538.5%
Contains more Vitamin B3 +211.8%
Contains more Vitamin B5 +492.6%
Contains more Vitamin B6 +162.1%
Contains more Vitamin K +304.7%
Contains more Vitamin B1 +75%
Contains more Folate +66.7%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 261% 117% 0% 1420% 4% 39% 25% 48% 18% 3% 0% 65%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 21% 6% 0% 32% 7% 6% 8% 9% 7% 4% 0% 16%
Contains more Vitamin A +1159.4%
Contains more Vitamin E +2146.2%
Contains more Vitamin C +4384.2%
Contains more Vitamin B2 +538.5%
Contains more Vitamin B3 +211.8%
Contains more Vitamin B5 +492.6%
Contains more Vitamin B6 +162.1%
Contains more Vitamin K +304.7%
Contains more Vitamin B1 +75%
Contains more Folate +66.7%

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

All nutrients comparison - raw data values

Nutrient Rose hip Common plum Opinion
Net carbs 14.12g 10.02g Rose hip
Protein 1.6g 0.7g Rose hip
Fats 0.34g 0.28g Rose hip
Carbs 38.22g 11.42g Rose hip
Calories 162kcal 46kcal Rose hip
Starch g 0g Common plum
Fructose 1.16g 3.07g Common plum
Sugar 2.58g 9.92g Rose hip
Fiber 24.1g 1.4g Rose hip
Calcium 169mg 6mg Rose hip
Iron 1.06mg 0.17mg Rose hip
Magnesium 69mg 7mg Rose hip
Phosphorus 61mg 16mg Rose hip
Potassium 429mg 157mg Rose hip
Sodium 4mg 0mg Common plum
Zinc 0.25mg 0.1mg Rose hip
Copper 0.113mg 0.057mg Rose hip
Vitamin A 4345IU 345IU Rose hip
Vitamin E 5.84mg 0.26mg Rose hip
Vitamin D IU 0IU Common plum
Vitamin D µg 0µg Common plum
Vitamin C 426mg 9.5mg Rose hip
Vitamin B1 0.016mg 0.028mg Common plum
Vitamin B2 0.166mg 0.026mg Rose hip
Vitamin B3 1.3mg 0.417mg Rose hip
Vitamin B5 0.8mg 0.135mg Rose hip
Vitamin B6 0.076mg 0.029mg Rose hip
Folate 3µg 5µg Common plum
Vitamin B12 µg 0µg Common plum
Vitamin K 25.9µg 6.4µg Rose hip
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
Cholesterol mg 0mg Rose hip
Trans Fat g 0g Rose hip
Saturated Fat g 0.017g Rose hip
Monounsaturated Fat g 0.134g Common plum
Polyunsaturated fat g 0.044g Common plum

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Rose hip Common plum
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
166
Rose hip
9
Common plum
Mineral Summary Score
31
Rose hip
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
10%
Rose hip
4%
Common plum
Carbohydrates
38%
Rose hip
11%
Common plum
Fats
2%
Rose hip
1%
Common plum

Comparison summary

Which food is lower in Sugar?
Rose hip
Rose hip is lower in Sugar (difference - 7.34g)
Which food is lower in Cholesterol?
Rose hip
Rose hip is lower in Cholesterol (difference - 0mg)
Which food is lower in Saturated Fat?
Rose hip
Rose hip is lower in Saturated Fat (difference - 0.017g)
Which food is richer in minerals?
Rose hip
Rose hip is relatively richer in minerals
Which food is richer in vitamins?
Rose hip
Rose hip is relatively richer in vitamins
Which food contains less Sodium?
Common plum
Common plum contains less Sodium (difference - 4mg)
Which food is lower in glycemic index?
Common plum
Common plum is lower in glycemic index (difference - 11)
Which food is cheaper?
Common plum
Common plum is cheaper (difference - $1.5)

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. Rose hip - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168998/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.