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Strawberry vs. Plum — In-Depth Nutrition Comparison

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A recap on the differences between strawberries and plums

  • Strawberries are higher in vitamin C and manganese, yet plums are higher in vitamin A.
  • Strawberries cover your daily vitamin C needs 55% more than plums.
  • Strawberries contain 7 times more manganese than plums. While strawberries contain 0.386mg of manganese, plums contain only 0.052mg.
  • The amount of sugar in strawberries is lower.
  • The glycemic index of strawberries is lower.

Food varieties used in this article are Strawberries, raw and Plums, raw.

Infographic

Strawberry 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 9.3% 4.8% 14% 15% 16% 3.8% 10% 0.13% 50% 2.2%
Plum
Plum
2
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 +85.7%
Contains more CalciumCalcium +166.7%
Contains more IronIron +141.2%
Contains more ZincZinc +40%
Contains more PhosphorusPhosphorus +50%
Contains more ManganeseManganese +642.3%
Contains more SeleniumSelenium +∞%
Contains more CopperCopper +18.8%
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 196% 0.33% 5.8% 0% 6% 5.1% 7.2% 7.5% 11% 0% 5.5% 18% 3.1%
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% 5.7% 5.2% 0% 7% 6% 7.8% 8.1% 6.7% 0% 16% 3.8% 1%
Contains more Vitamin CVitamin C +518.9%
Contains more Vitamin EVitamin E +11.5%
Contains more Vitamin B6Vitamin B6 +62.1%
Contains more FolateFolate +380%
Contains more CholineCholine +200%
Contains more Vitamin AVitamin A +1600%
Contains more Vitamin B1Vitamin B1 +16.7%
Contains more Vitamin B2Vitamin B2 +18.2%
Contains more Vitamin KVitamin K +190.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~0.417mg
~equal in Vitamin B5 ~0.135mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Strawberry Plum DV% diff.
Vitamin C 58.8mg 9.5mg 55%
Manganese 0.386mg 0.052mg 15%
Folate 24µg 5µg 5%
Vitamin K 2.2µg 6.4µg 4%
Iron 0.41mg 0.17mg 3%
Fiber 2g 1.4g 2%
Vitamin A 1µg 17µg 2%
Calories 32kcal 46kcal 1%
Phosphorus 24mg 16mg 1%
Polyunsaturated fat 0.155g 0.044g 1%
Choline 5.7mg 1.9mg 1%
Vitamin B6 0.047mg 0.029mg 1%
Selenium 0.4µg 0µg 1%
Fructose 2.44g 3.07g 1%
Calcium 16mg 6mg 1%
Copper 0.048mg 0.057mg 1%
Carbs 7.68g 11.42g 1%
Magnesium 13mg 7mg 1%
Protein 0.67g 0.7g 0%
Fats 0.3g 0.28g 0%
Net carbs 5.68g 10.02g N/A
Potassium 153mg 157mg 0%
Sugar 4.89g 9.92g N/A
Zinc 0.14mg 0.1mg 0%
Starch 0.04g 0g 0%
Sodium 1mg 0mg 0%
Vitamin E 0.29mg 0.26mg 0%
Vitamin B1 0.024mg 0.028mg 0%
Vitamin B2 0.022mg 0.026mg 0%
Vitamin B3 0.386mg 0.417mg 0%
Vitamin B5 0.125mg 0.135mg 0%
Saturated fat 0.015g 0.017g 0%
Monounsaturated fat 0.043g 0.134g 0%
Tryptophan 0.008mg 0.009mg 0%
Threonine 0.02mg 0.01mg 0%
Isoleucine 0.016mg 0.014mg 0%
Leucine 0.034mg 0.015mg 0%
Lysine 0.026mg 0.016mg 0%
Methionine 0.002mg 0.008mg 0%
Phenylalanine 0.019mg 0.014mg 0%
Valine 0.019mg 0.016mg 0%
Histidine 0.012mg 0.009mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
8% 91%
Protein: 0.67 g
Fats: 0.3 g
Carbs: 7.68 g
Water: 90.95 g
Other: 0.4 g
Plum
Plum
2
11% 87%
Protein: 0.7 g
Fats: 0.28 g
Carbs: 11.42 g
Water: 87.23 g
Other: 0.37 g
Contains more CarbsCarbs +48.7%
~equal in Protein ~0.7g
~equal in Fats ~0.28g
~equal in Water ~87.23g
~equal in Other ~0.37g

Fat Type Comparison

Fat type breakdown side-by-side comparison
7% 20% 73%
Saturated fat: Sat. Fat 0.015 g
Monounsaturated fat: Mono. Fat 0.043 g
Polyunsaturated fat: Poly. Fat 0.155 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 less Sat. FatSaturated fat -11.8%
Contains more Poly. FatPolyunsaturated fat +252.3%
Contains more Mono. FatMonounsaturated fat +211.6%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
10% 40% 49%
Starch: 0.04 g
Sucrose: 0.47 g
Glucose: 1.99 g
Fructose: 2.44 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 +234%
Contains more GlucoseGlucose +154.8%
Contains more FructoseFructose +25.8%
Contains more MaltoseMaltose +∞%
Contains more GalactoseGalactose +∞%
~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. Strawberry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167762/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.