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Wheat vs. Plum — In-Depth Nutrition Comparison

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A recap on differences between wheat and plums

  • Wheat is higher than plums in selenium, manganese, phosphorus, copper, iron, vitamin B3, zinc, magnesium, vitamin B1, and vitamin B6.
  • Wheat covers your daily selenium needs 163% more than plums.
  • Wheat contains 58 times more manganese than plums. While wheat contains 3.012mg of manganese, plums contain only 0.052mg.

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

Infographic

Wheat  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 103% 10% 38% 132% 184% 113% 218% 0.26% 393% 488%
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 +1957.1%
Contains more CalciumCalcium +466.7%
Contains more PotassiumPotassium +174.5%
Contains more IronIron +1970.6%
Contains more CopperCopper +870.2%
Contains more ZincZinc +4060%
Contains more PhosphorusPhosphorus +3075%
Contains more ManganeseManganese +5692.3%
Contains more SeleniumSelenium +∞%
Contains less SodiumSodium -100%

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 0% 0% 0% 0% 105% 28% 126% 56% 97% 0% 0% 32% 0%
Plum
5
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 B1Vitamin B1 +1396.4%
Contains more Vitamin B2Vitamin B2 +365.4%
Contains more Vitamin B3Vitamin B3 +1515.8%
Contains more Vitamin B5Vitamin B5 +592.6%
Contains more Vitamin B6Vitamin B6 +1344.8%
Contains more FolateFolate +760%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
14% 2% 71% 11% 2%
Protein: 13.68 g
Fats: 2.47 g
Carbs: 71.13 g
Water: 10.94 g
Other: 1.78 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 +1854.3%
Contains more FatsFats +782.1%
Contains more CarbsCarbs +522.9%
Contains more OtherOther +381.1%
Contains more WaterWater +697.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
26% 19% 55%
Saturated fat: Sat. Fat 0.454 g
Monounsaturated fat: Mono. Fat 0.344 g
Polyunsaturated fat: Poly. Fat 0.978 g
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 more Mono. FatMonounsaturated fat +156.7%
Contains more Poly. FatPolyunsaturated fat +2122.7%
Contains less Sat. FatSaturated fat -96.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Wheat Plum DV% diff.
Selenium 89.4µg 0µg 163%
Manganese 3.012mg 0.052mg 129%
Phosphorus 508mg 16mg 70%
Copper 0.553mg 0.057mg 55%
Iron 3.52mg 0.17mg 42%
Vitamin B3 6.738mg 0.417mg 40%
Zinc 4.16mg 0.1mg 37%
Vitamin B1 0.419mg 0.028mg 33%
Magnesium 144mg 7mg 33%
Vitamin B6 0.419mg 0.029mg 30%
Protein 13.68g 0.7g 26%
Carbs 71.13g 11.42g 20%
Vitamin B5 0.935mg 0.135mg 16%
Calories 339kcal 46kcal 15%
Vitamin C 0mg 9.5mg 11%
Folate 43µg 5µg 10%
Potassium 431mg 157mg 8%
Vitamin B2 0.121mg 0.026mg 7%
Fiber 1.4g 6%
Polyunsaturated fat 0.978g 0.044g 6%
Vitamin K 6.4µg 5%
Fructose 3.07g 4%
Calcium 34mg 6mg 3%
Fats 2.47g 0.28g 3%
Vitamin E 0.26mg 2%
Saturated fat 0.454g 0.017g 2%
Vitamin A 0µg 17µg 2%
Monounsaturated fat 0.344g 0.134g 1%
Net carbs 71.13g 10.02g N/A
Sugar 9.92g N/A
Sodium 2mg 0mg 0%
Choline 1.9mg 0%
Tryptophan 0.176mg 0.009mg 0%
Threonine 0.366mg 0.01mg 0%
Isoleucine 0.533mg 0.014mg 0%
Leucine 0.934mg 0.015mg 0%
Lysine 0.303mg 0.016mg 0%
Methionine 0.221mg 0.008mg 0%
Phenylalanine 0.681mg 0.014mg 0%
Valine 0.594mg 0.016mg 0%
Histidine 0.322mg 0.009mg 0%

Which food is preferable for your diet?

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

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
34%
Wheat
8%
Plum
Minerals Daily Need Coverage Score
168%
Wheat
6%
Plum

Comparison summary

Which food is lower in Sugar?
Wheat
Wheat is lower in Sugar (difference - 9.92g)
Which food is lower in glycemic index?
Wheat
Wheat is lower in glycemic index (difference - 3)
Which food is cheaper?
Wheat
Wheat is cheaper (difference - $0.1)
Which food is richer in minerals?
Wheat
Wheat is relatively richer in minerals
Which food contains less Sodium?
Plum
Plum contains less Sodium (difference - 2mg)
Which food is lower in Saturated fat?
Plum
Plum is lower in Saturated fat (difference - 0.437g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Wheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169721/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.