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Plum vs. Banana — In-Depth Nutrition Comparison

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How are plums and bananas different?

  • Plums are higher in vitamin A; however, bananas are richer in vitamin B6, manganese, and potassium.
  • Daily need coverage for vitamin B6 for bananas is 26% higher.
  • Plums contain 5 times more vitamin A than bananas. While plums contain 345 IU of vitamin A, bananas contain only 64 IU.
  • Plums have less sugar.

Plums, raw and Bananas, raw are the varieties used in this article.

Infographic

Plum vs Banana 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
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%
Banana
Banana
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 1.5% 32% 9.8% 26% 4.1% 9.4% 0.13% 35% 5.5%
Contains more CalciumCalcium +20%
Contains less SodiumSodium -100%
Contains more MagnesiumMagnesium +285.7%
Contains more PotassiumPotassium +128%
Contains more IronIron +52.9%
Contains more CopperCopper +36.8%
Contains more ZincZinc +50%
Contains more PhosphorusPhosphorus +37.5%
Contains more ManganeseManganese +419.2%
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%
Banana
Banana
6
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 29% 0% 1% 2% 7.8% 17% 12% 20% 85% 0% 1.3% 15%
Contains more Vitamin AVitamin A +466.7%
Contains more Vitamin EVitamin E +160%
Contains more Vitamin KVitamin K +1180%
Contains more Vitamin B1Vitamin B1 +10.7%
Contains more Vitamin B2Vitamin B2 +180.8%
Contains more Vitamin B3Vitamin B3 +59.5%
Contains more Vitamin B5Vitamin B5 +147.4%
Contains more Vitamin B6Vitamin B6 +1165.5%
Contains more FolateFolate +300%
~equal in Vitamin C ~8.7mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Plum Banana DV% diff.
Vitamin B6 0.029mg 0.367mg 26%
Manganese 0.052mg 0.27mg 9%
Potassium 157mg 358mg 6%
Magnesium 7mg 27mg 5%
Fiber 1.4g 2.6g 5%
Vitamin K 6.4µg 0.5µg 5%
Carbs 11.42g 22.84g 4%
Vitamin B2 0.026mg 0.073mg 4%
Vitamin B5 0.135mg 0.334mg 4%
Folate 5µg 20µg 4%
Calories 46kcal 89kcal 2%
Copper 0.057mg 0.078mg 2%
Starch 0g 5.38g 2%
Vitamin A 17µg 3µg 2%
Selenium 0µg 1µg 2%
Vitamin B3 0.417mg 0.665mg 2%
Fructose 3.07g 4.85g 2%
Protein 0.7g 1.09g 1%
Vitamin C 9.5mg 8.7mg 1%
Iron 0.17mg 0.26mg 1%
Phosphorus 16mg 22mg 1%
Vitamin E 0.26mg 0.1mg 1%
Choline 1.9mg 9.8mg 1%
Protein per 100 calories 1.5g 1.2g N/A
Calories per 10 g protein 657kcal 817kcal N/A
Weight per 100 calories 217g 112g N/A
Fats 0.28g 0.33g 0%
Net carbs 10.02g 20.24g N/A
Calcium 6mg 5mg 0%
Sugar 9.92g 12.23g N/A
Zinc 0.1mg 0.15mg 0%
Sodium 0mg 1mg 0%
Vitamin B1 0.028mg 0.031mg 0%
Saturated fat 0.017g 0.112g 0%
Monounsaturated fat 0.134g 0.032g 0%
Polyunsaturated fat 0.044g 0.073g 0%
Tryptophan 0.009mg 0.009mg 0%
Threonine 0.01mg 0.028mg 0%
Isoleucine 0.014mg 0.028mg 0%
Leucine 0.015mg 0.068mg 0%
Lysine 0.016mg 0.05mg 0%
Methionine 0.008mg 0.008mg 0%
Phenylalanine 0.014mg 0.049mg 0%
Valine 0.016mg 0.047mg 0%
Histidine 0.009mg 0.077mg 0%

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
Banana
Banana
4
23% 75%
Protein: 1.09 g
Fats: 0.33 g
Carbs: 22.84 g
Water: 74.91 g
Other: 0.83 g
Contains more WaterWater +16.4%
Contains more ProteinProtein +55.7%
Contains more FatsFats +17.9%
Contains more CarbsCarbs +100%
Contains more OtherOther +124.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Plum
Plum
2
9% 69% 23%
Saturated fat: Sat. Fat 0.017 g
Monounsaturated fat: Mono. Fat 0.134 g
Polyunsaturated fat: Poly. Fat 0.044 g
Banana
Banana
1
52% 15% 34%
Saturated fat: Sat. Fat 0.112 g
Monounsaturated fat: Mono. Fat 0.032 g
Polyunsaturated fat: Poly. Fat 0.073 g
Contains less Sat. FatSaturated fat -84.8%
Contains more Mono. FatMonounsaturated fat +318.8%
Contains more Poly. FatPolyunsaturated fat +65.9%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Plum
Plum
3
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
Banana
Banana
3
31% 14% 28% 28%
Starch: 5.38 g
Sucrose: 2.39 g
Glucose: 4.98 g
Fructose: 4.85 g
Lactose: 0 g
Maltose: 0.01 g
Galactose: 0 g
Contains more MaltoseMaltose +700%
Contains more GalactoseGalactose +∞%
Contains more StarchStarch +∞%
Contains more SucroseSucrose +52.2%
Contains more FructoseFructose +58%
~equal in Glucose ~4.98g
~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. Plum - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169949/nutrients
  2. Banana - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173944/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.