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Rose hips vs. Plum — In-Depth Nutrition Comparison

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Important differences between rose hips and plums

  • Plums have less vitamin C, fiber, vitamin A, manganese, vitamin E, calcium, vitamin K, magnesium, vitamin B5, and iron.
  • Rose hips' daily need coverage for vitamin C is 463% more.
  • Rose hips have 28 times more calcium than plums. Rose hips have 169mg of calcium, while plums have 6mg.
  • Rose hips have a higher glycemic index than plums.

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

Infographic

Rose hips 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 49% 51% 38% 40% 38% 6.8% 26% 0.52% 133% 0%
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 +885.7%
Contains more CalciumCalcium +2716.7%
Contains more PotassiumPotassium +173.2%
Contains more IronIron +523.5%
Contains more CopperCopper +98.2%
Contains more ZincZinc +150%
Contains more PhosphorusPhosphorus +281.3%
Contains more ManganeseManganese +1861.5%
Contains less SodiumSodium -100%
~equal in Selenium ~0µg

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 1420% 72% 117% 0% 4% 38% 24% 48% 18% 0% 65% 2.3% 6.5%
Plum
2
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 +4384.2%
Contains more Vitamin AVitamin A +1176.5%
Contains more Vitamin EVitamin E +2146.2%
Contains more Vitamin B2Vitamin B2 +538.5%
Contains more Vitamin B3Vitamin B3 +211.8%
Contains more Vitamin B5Vitamin B5 +492.6%
Contains more Vitamin B6Vitamin B6 +162.1%
Contains more Vitamin KVitamin K +304.7%
Contains more CholineCholine +531.6%
Contains more Vitamin B1Vitamin B1 +75%
Contains more FolateFolate +66.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Rose hips Plum DV% diff.
Vitamin C 426mg 9.5mg 463%
Fiber 24.1g 1.4g 91%
Manganese 1.02mg 0.052mg 42%
Vitamin E 5.84mg 0.26mg 37%
Vitamin A 217µg 17µg 22%
Vitamin K 25.9µg 6.4µg 16%
Calcium 169mg 6mg 16%
Magnesium 69mg 7mg 15%
Vitamin B5 0.8mg 0.135mg 13%
Vitamin B2 0.166mg 0.026mg 11%
Iron 1.06mg 0.17mg 11%
Carbs 38.22g 11.42g 9%
Potassium 429mg 157mg 8%
Vitamin B3 1.3mg 0.417mg 6%
Calories 162kcal 46kcal 6%
Phosphorus 61mg 16mg 6%
Copper 0.113mg 0.057mg 6%
Vitamin B6 0.076mg 0.029mg 4%
Fructose 1.16g 3.07g 2%
Protein 1.6g 0.7g 2%
Choline 12mg 1.9mg 2%
Zinc 0.25mg 0.1mg 1%
Vitamin B1 0.016mg 0.028mg 1%
Folate 3µg 5µg 1%
Fats 0.34g 0.28g 0%
Net carbs 14.12g 10.02g N/A
Sugar 2.58g 9.92g N/A
Sodium 4mg 0mg 0%
Saturated fat 0.017g 0%
Monounsaturated fat 0.134g 0%
Polyunsaturated fat 0.044g 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
38% 59%
Protein: 1.6 g
Fats: 0.34 g
Carbs: 38.22 g
Water: 58.66 g
Other: 1.18 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 +128.6%
Contains more FatsFats +21.4%
Contains more CarbsCarbs +234.7%
Contains more OtherOther +218.9%
Contains more WaterWater +48.7%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
3% 52% 45%
Starch: 0 g
Sucrose: 0.07 g
Glucose: 1.34 g
Fructose: 1.16 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 +2142.9%
Contains more GlucoseGlucose +278.4%
Contains more FructoseFructose +164.7%
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. Rose hips - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168998/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.