Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Fruits
  4. Plum
  5. Compare
  6. Plum vs. Almonds

Plum vs. Almonds — In-Depth Nutrition Comparison

Compare

Significant differences between plums and almonds

  • The amount of vitamin E, copper, manganese, vitamin B2, phosphorus, magnesium, fiber, iron, zinc, and calcium in almonds is higher than in plums.
  • Almonds cover your daily vitamin E needs 169% more than plums.
  • Plums have a higher glycemic index. The glycemic index of plums is 53, while the glycemic index of almonds is 0.

Specific food types used in this comparison are Plums, raw and Nuts, almonds.

Infographic

Plum vs Almonds 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.
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 193% 81% 65% 139% 344% 85% 206% 0.13% 284% 22%
Contains less SodiumSodium -100%
Contains more MagnesiumMagnesium +3757.1%
Contains more CalciumCalcium +4383.3%
Contains more PotassiumPotassium +366.9%
Contains more IronIron +2082.4%
Contains more CopperCopper +1708.8%
Contains more ZincZinc +3020%
Contains more PhosphorusPhosphorus +2906.3%
Contains more ManganeseManganese +4090.4%
Contains more SeleniumSelenium +∞%

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.
Plum
Plum
3
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%
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 0% 0% 0% 513% 51% 263% 68% 28% 32% 0% 0% 33%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin EVitamin E +9757.7%
Contains more Vitamin B1Vitamin B1 +632.1%
Contains more Vitamin B2Vitamin B2 +4276.9%
Contains more Vitamin B3Vitamin B3 +767.6%
Contains more Vitamin B5Vitamin B5 +248.9%
Contains more Vitamin B6Vitamin B6 +372.4%
Contains more FolateFolate +780%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Plum Almonds DV% diff.
Vitamin E 0.26mg 25.63mg 169%
Copper 0.057mg 1.031mg 108%
Manganese 0.052mg 2.179mg 92%
Vitamin B2 0.026mg 1.138mg 86%
Polyunsaturated fat 0.044g 12.329g 82%
Monounsaturated fat 0.134g 31.551g 79%
Fats 0.28g 49.93g 76%
Phosphorus 16mg 481mg 66%
Magnesium 7mg 270mg 63%
Iron 0.17mg 3.71mg 44%
Fiber 1.4g 12.5g 44%
Protein 0.7g 21.15g 41%
Calories 46kcal 579kcal 27%
Zinc 0.1mg 3.12mg 27%
Calcium 6mg 269mg 26%
Vitamin B3 0.417mg 3.618mg 20%
Potassium 157mg 733mg 17%
Saturated fat 0.017g 3.802g 17%
Vitamin B1 0.028mg 0.205mg 15%
Vitamin C 9.5mg 0mg 11%
Folate 5µg 44µg 10%
Choline 1.9mg 52.1mg 9%
Vitamin B6 0.029mg 0.137mg 8%
Selenium 0µg 4.1µg 7%
Vitamin B5 0.135mg 0.471mg 7%
Vitamin K 6.4µg 0µg 5%
Fructose 3.07g 0.11g 4%
Carbs 11.42g 21.55g 3%
Vitamin A 17µg 0µg 2%
Protein per 100 calories 1.5g 3.7g N/A
Calories per 10 g protein 657kcal 274kcal N/A
Weight per 100 calories 217g 17g N/A
Unsaturated / Saturated Fat ratio 10 12 N/A
Net carbs 10.02g 9.05g N/A
Sugar 9.92g 4.35g N/A
Starch 0g 0.72g 0%
Sodium 0mg 1mg 0%
Trans fat 0g 0.015g N/A
Tryptophan 0.009mg 0.211mg 0%
Threonine 0.01mg 0.601mg 0%
Isoleucine 0.014mg 0.751mg 0%
Leucine 0.015mg 1.473mg 0%
Lysine 0.016mg 0.568mg 0%
Methionine 0.008mg 0.157mg 0%
Phenylalanine 0.014mg 1.132mg 0%
Valine 0.016mg 0.855mg 0%
Histidine 0.009mg 0.539mg 0%
Omega-3 - ALA 0.003g N/A
Omega-6 - Eicosadienoic acid 0.002g N/A
Omega-6 - Linoleic acid 12.32g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Plum
Plum
1
11% 87%
Protein: 0.7 g
Fats: 0.28 g
Carbs: 11.42 g
Water: 87.23 g
Other: 0.37 g
21% 50% 22% 4% 3%
Protein: 21.15 g
Fats: 49.93 g
Carbs: 21.55 g
Water: 4.41 g
Other: 2.96 g
Contains more WaterWater +1878%
Contains more ProteinProtein +2921.4%
Contains more FatsFats +17732.1%
Contains more CarbsCarbs +88.7%
Contains more OtherOther +700%

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
8% 66% 26%
Saturated fat: Sat. Fat 3.802 g
Monounsaturated fat: Mono. Fat 31.551 g
Polyunsaturated fat: Poly. Fat 12.329 g
Contains less Sat. FatSaturated fat -99.6%
Contains more Mono. FatMonounsaturated fat +23445.5%
Contains more Poly. FatPolyunsaturated fat +27920.5%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Plum
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
14% 78% 3% 2%
Starch: 0.72 g
Sucrose: 3.95 g
Glucose: 0.17 g
Fructose: 0.11 g
Lactose: 0 g
Maltose: 0.04 g
Galactose: 0.07 g
Contains more GlucoseGlucose +2882.4%
Contains more FructoseFructose +2690.9%
Contains more MaltoseMaltose +100%
Contains more GalactoseGalactose +100%
Contains more StarchStarch +∞%
Contains more SucroseSucrose +151.6%
~equal in Lactose ~0g

People also compare

Plum
Plum vs Prunes
Prunes
Plum
Plum vs Peach
Peach
Plum
Plum vs Quince
Quince
Almonds
Almonds vs Brazil nut
Brazil nut
Almonds
Almonds vs Pistachio
Pistachio
Almonds
Almonds vs Hazelnut
Hazelnut

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. Plum - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169949/nutrients
  2. Almonds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170567/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.