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Sugar vs. Plum — In-Depth Nutrition Comparison

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The main differences between sugar and plums

  • Plums are richer than sugar in vitamin C, vitamin A, fiber, copper, and vitamin K.
  • Daily need coverage for vitamin C for plums is 11% higher.
  • Sugar contains 10 times more sugar than plums. Sugar contains 99.8g of sugar, while plums contain 9.92g.
  • Plums have a lower glycemic index than sugar.

Food types used in this article are Sugars, granulated and Plums, raw.

Infographic

Sugar 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.
Sugar
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 0% 0.3% 0.18% 1.9% 2.3% 0.27% 0% 0.13% 0.52% 3.3%
Plum
9
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 SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +500%
Contains more PotassiumPotassium +7750%
Contains more IronIron +240%
Contains more CopperCopper +714.3%
Contains more ZincZinc +900%
Contains more PhosphorusPhosphorus +∞%
Contains less SodiumSodium -100%
Contains more ManganeseManganese +1200%

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.
Sugar
0
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% 0% 0% 0% 4.4% 0% 0% 0% 0% 0% 0% 0%
Plum
11
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 +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +36.8%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Sugar Plum DV% diff.
Carbs 99.98g 11.42g 30%
Calories 387kcal 46kcal 17%
Vitamin C 0mg 9.5mg 11%
Copper 0.007mg 0.057mg 6%
Fiber 0g 1.4g 6%
Potassium 2mg 157mg 5%
Vitamin K 0µg 6.4µg 5%
Fructose 0g 3.07g 4%
Vitamin B5 0mg 0.135mg 3%
Vitamin B3 0mg 0.417mg 3%
Vitamin B1 0mg 0.028mg 2%
Vitamin A 0µg 17µg 2%
Iron 0.05mg 0.17mg 2%
Manganese 0.004mg 0.052mg 2%
Vitamin E 0mg 0.26mg 2%
Vitamin B6 0mg 0.029mg 2%
Phosphorus 0mg 16mg 2%
Magnesium 0mg 7mg 2%
Calcium 1mg 6mg 1%
Zinc 0.01mg 0.1mg 1%
Selenium 0.6µg 0µg 1%
Protein 0g 0.7g 1%
Vitamin B2 0.019mg 0.026mg 1%
Folate 0µg 5µg 1%
Fats 0g 0.28g 0%
Net carbs 99.98g 10.02g N/A
Sugar 99.8g 9.92g N/A
Sodium 1mg 0mg 0%
Saturated fat 0g 0.017g 0%
Choline 0mg 1.9mg 0%
Monounsaturated fat 0g 0.134g 0%
Polyunsaturated fat 0g 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
Sugar
1
100%
Protein: 0 g
Fats: 0 g
Carbs: 99.98 g
Water: 0.02 g
Other: 0 g
Plum
4
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 +775.5%
Contains more ProteinProtein +∞%
Contains more FatsFats +∞%
Contains more WaterWater +436050%
Contains more OtherOther +∞%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Sugar
1
100%
Starch: 0 g
Sucrose: 99.8 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Plum
4
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 +6256.7%
Contains more GlucoseGlucose +∞%
Contains more FructoseFructose +∞%
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. Sugar - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169655/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.