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  6. Avocado vs. Plum

Avocado vs. Plum — In-Depth Nutrition Comparison

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What are the main differences between avocados and plums?

  • Avocados have more vitamin B5, fiber, folate, vitamin B6, copper, vitamin K, vitamin E, potassium, and vitamin B3 than plums.
  • Avocados' daily need coverage for vitamin B5 is 25% higher.
  • Plums have 125 times less saturated fat than avocados. Avocados have 2.126g of saturated fat, while plums have 0.017g.
  • Plums have a higher glycemic index (53) than avocados (40).

We used Avocados, raw, all commercial varieties and Plums, raw types in this comparison.

Infographic

Avocado 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 21% 3.6% 43% 21% 63% 17% 22% 0.91% 19% 2.2%
Plum
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 +314.3%
Contains more CalciumCalcium +100%
Contains more PotassiumPotassium +208.9%
Contains more IronIron +223.5%
Contains more CopperCopper +233.3%
Contains more ZincZinc +540%
Contains more PhosphorusPhosphorus +225%
Contains more ManganeseManganese +173.1%
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 D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 33% 0% 2.3% 41% 17% 30% 33% 83% 59% 0% 53% 61%
Plum
Plum
1
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 32% 0% 5.7% 5.2% 7% 6% 7.8% 8.1% 6.7% 0% 16% 3.8%
Contains more Vitamin EVitamin E +696.2%
Contains more Vitamin B1Vitamin B1 +139.3%
Contains more Vitamin B2Vitamin B2 +400%
Contains more Vitamin B3Vitamin B3 +316.8%
Contains more Vitamin B5Vitamin B5 +928.9%
Contains more Vitamin B6Vitamin B6 +786.2%
Contains more Vitamin KVitamin K +228.1%
Contains more FolateFolate +1520%
Contains more Vitamin AVitamin A +142.9%
~equal in Vitamin C ~9.5mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Avocado Plum DV% diff.
Vitamin B5 1.389mg 0.135mg 25%
Monounsaturated fat 9.799g 0.134g 24%
Fats 14.66g 0.28g 22%
Fiber 6.7g 1.4g 21%
Folate 81µg 5µg 19%
Vitamin B6 0.257mg 0.029mg 18%
Copper 0.19mg 0.057mg 15%
Vitamin E 2.07mg 0.26mg 12%
Vitamin K 21µg 6.4µg 12%
Polyunsaturated fat 1.816g 0.044g 12%
Potassium 485mg 157mg 10%
Saturated fat 2.126g 0.017g 10%
Vitamin B2 0.13mg 0.026mg 8%
Vitamin B3 1.738mg 0.417mg 8%
Calories 160kcal 46kcal 6%
Magnesium 29mg 7mg 5%
Iron 0.55mg 0.17mg 5%
Zinc 0.64mg 0.1mg 5%
Phosphorus 52mg 16mg 5%
Manganese 0.142mg 0.052mg 4%
Fructose 0.12g 3.07g 4%
Protein 2g 0.7g 3%
Vitamin B1 0.067mg 0.028mg 3%
Choline 14.2mg 1.9mg 2%
Vitamin C 10mg 9.5mg 1%
Carbs 8.53g 11.42g 1%
Calcium 12mg 6mg 1%
Vitamin A 7µg 17µg 1%
Selenium 0.4µg 0µg 1%
Protein per 100 calories 1.3g 1.5g N/A
Calories per 10 g protein 800kcal 657kcal N/A
Weight per 100 calories 63g 217g N/A
Unsaturated / Saturated Fat ratio 5.5 10 N/A
Net carbs 1.83g 10.02g N/A
Sugar 0.66g 9.92g N/A
Starch 0.11g 0g 0%
Sodium 7mg 0mg 0%
Tryptophan 0.025mg 0.009mg 0%
Threonine 0.073mg 0.01mg 0%
Isoleucine 0.084mg 0.014mg 0%
Leucine 0.143mg 0.015mg 0%
Lysine 0.132mg 0.016mg 0%
Methionine 0.038mg 0.008mg 0%
Phenylalanine 0.097mg 0.014mg 0%
Valine 0.107mg 0.016mg 0%
Histidine 0.049mg 0.009mg 0%
Omega-3 - ALA 0.111g N/A
Omega-6 - Gamma-linoleic acid 0.015g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 15% 9% 73%
Protein: 2 g
Fats: 14.66 g
Carbs: 8.53 g
Water: 73.23 g
Other: 1.58 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 ProteinProtein +185.7%
Contains more FatsFats +5135.7%
Contains more OtherOther +327%
Contains more CarbsCarbs +33.9%
Contains more WaterWater +19.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
15% 71% 13%
Saturated fat: Sat. Fat 2.126 g
Monounsaturated fat: Mono. Fat 9.799 g
Polyunsaturated fat: Poly. Fat 1.816 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 more Mono. FatMonounsaturated fat +7212.7%
Contains more Poly. FatPolyunsaturated fat +4027.3%
Contains less Sat. FatSaturated fat -99.2%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
14% 8% 49% 16% 13%
Starch: 0.11 g
Sucrose: 0.06 g
Glucose: 0.37 g
Fructose: 0.12 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0.1 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 +2516.7%
Contains more GlucoseGlucose +1270.3%
Contains more FructoseFructose +2458.3%
Contains more MaltoseMaltose +∞%
Contains more GalactoseGalactose +40%
~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. Avocado - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171705/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.