Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Salmonberries vs. Plum — In-Depth Nutrition Comparison

Compare

Summary of differences between Salmonberries and Plum

  • Plum has less Manganese, Vitamin E , and Vitamin K than Salmonberries.
  • Salmonberries covers your daily need of Manganese 46% more than Plum.
  • Salmonberries have 6 times more Vitamin E than Plum. While Salmonberries have 1.61mg of Vitamin E , Plum has only 0.26mg.
  • Salmonberries have less Sugar.

These are the specific foods used in this comparison Salmonberries, raw (Alaska Native) and Plums, raw.

Infographic

Salmonberries 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.
Contains more Calcium +116.7%
Contains more Iron +135.3%
Contains more Magnesium +114.3%
Contains more Phosphorus +68.8%
Contains more Zinc +180%
Contains more Manganese +2015.4%
Contains more Potassium +42.7%
Contains less Sodium -100%
Contains more Copper +90%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 15% 11% 12% 10% 2% 8% 10% 144% 0%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 7% 5% 7% 14% 0% 3% 19% 7% 0%
Contains more Calcium +116.7%
Contains more Iron +135.3%
Contains more Magnesium +114.3%
Contains more Phosphorus +68.8%
Contains more Zinc +180%
Contains more Manganese +2015.4%
Contains more Potassium +42.7%
Contains less Sodium -100%
Contains more Copper +90%

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.
:
4
Plum
Contains more Vitamin A +43.8%
Contains more Vitamin E +519.2%
Contains more Vitamin B1 +46.4%
Contains more Vitamin B2 +138.5%
Contains more Vitamin B3 +11.8%
Contains more Vitamin B5 +23.7%
Contains more Vitamin B6 +169%
Contains more Folate +240%
Contains more Vitamin K +131.3%
Equal in Vitamin C - 9.5
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 30% 33% 0% 31% 11% 15% 9% 11% 18% 13% 0% 0% 37%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 21% 6% 0% 32% 7% 6% 8% 9% 7% 4% 0% 2% 16%
Contains more Vitamin A +43.8%
Contains more Vitamin E +519.2%
Contains more Vitamin B1 +46.4%
Contains more Vitamin B2 +138.5%
Contains more Vitamin B3 +11.8%
Contains more Vitamin B5 +23.7%
Contains more Vitamin B6 +169%
Contains more Folate +240%
Contains more Vitamin K +131.3%
Equal in Vitamin C - 9.5

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +21.4%
Contains more Fats +17.9%
Contains more Other +51.4%
Contains more Carbs +13.6%
Equal in Water - 87.23
10% 88%
Protein: 0.85 g
Fats: 0.33 g
Carbs: 10.05 g
Water: 88.21 g
Other: 0.56 g
11% 87%
Protein: 0.7 g
Fats: 0.28 g
Carbs: 11.42 g
Water: 87.23 g
Other: 0.37 g
Contains more Protein +21.4%
Contains more Fats +17.9%
Contains more Other +51.4%
Contains more Carbs +13.6%
Equal in Water - 87.23

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Contains more Sucrose +7750%
Contains more Glucose +166.8%
Contains more Fructose +75.4%
Contains more Maltose +∞%
Contains more Galactose +∞%
52% 48%
Starch: 0 g
Sucrose: 0.02 g
Glucose: 1.9 g
Fructose: 1.75 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
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 Sucrose +7750%
Contains more Glucose +166.8%
Contains more Fructose +75.4%
Contains more Maltose +∞%
Contains more Galactose +∞%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Salmonberries Plum Opinion
Net carbs 8.15g 10.02g Plum
Protein 0.85g 0.7g Salmonberries
Fats 0.33g 0.28g Salmonberries
Carbs 10.05g 11.42g Plum
Calories 47kcal 46kcal Salmonberries
Fructose 1.75g 3.07g Plum
Sugar 3.66g 9.92g Salmonberries
Fiber 1.9g 1.4g Salmonberries
Calcium 13mg 6mg Salmonberries
Iron 0.4mg 0.17mg Salmonberries
Magnesium 15mg 7mg Salmonberries
Phosphorus 27mg 16mg Salmonberries
Potassium 110mg 157mg Plum
Sodium 14mg 0mg Plum
Zinc 0.28mg 0.1mg Salmonberries
Copper 0.03mg 0.057mg Plum
Manganese 1.1mg 0.052mg Salmonberries
Vitamin A 496IU 345IU Salmonberries
Vitamin A RAE 50µg 17µg Salmonberries
Vitamin E 1.61mg 0.26mg Salmonberries
Vitamin C 9.2mg 9.5mg Plum
Vitamin B1 0.041mg 0.028mg Salmonberries
Vitamin B2 0.062mg 0.026mg Salmonberries
Vitamin B3 0.466mg 0.417mg Salmonberries
Vitamin B5 0.167mg 0.135mg Salmonberries
Vitamin B6 0.078mg 0.029mg Salmonberries
Folate 17µg 5µg Salmonberries
Choline 1.9mg Plum
Vitamin K 14.8µg 6.4µg Salmonberries
Tryptophan 0.009mg Plum
Threonine 0.01mg Plum
Isoleucine 0.014mg Plum
Leucine 0.015mg Plum
Lysine 0.016mg Plum
Methionine 0.008mg Plum
Phenylalanine 0.014mg Plum
Valine 0.016mg Plum
Histidine 0.009mg Plum
Saturated Fat 0.017g Salmonberries
Monounsaturated Fat 0.134g Plum
Polyunsaturated fat 0.044g Plum

Which food is preferable for your diet?

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

People also compare

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
16%
Salmonberries
9%
Plum
Minerals Daily Need Coverage Score
21%
Salmonberries
6%
Plum

Comparison summary

Which food is lower in Sugar?
Salmonberries
Salmonberries is lower in Sugar (difference - 6.26g)
Which food is lower in Cholesterol?
Salmonberries
Salmonberries is lower in Cholesterol (difference - 0mg)
Which food is lower in Saturated Fat?
Salmonberries
Salmonberries is lower in Saturated Fat (difference - 0.017g)
Which food is lower in glycemic index?
Salmonberries
Salmonberries is lower in glycemic index (difference - 53)
Which food is cheaper?
Salmonberries
Salmonberries is cheaper (difference - $0.5)
Which food is richer in minerals?
Salmonberries
Salmonberries is relatively richer in minerals
Which food is richer in vitamins?
Salmonberries
Salmonberries is relatively richer in vitamins
Which food contains less Sodium?
Plum
Plum contains less Sodium (difference - 14mg)

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. Salmonberries - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168048/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.