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  6. Plum vs. Cornmeal

Plum vs. Cornmeal — In-Depth Nutrition Comparison

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Differences between plums and cornmeal

  • Plums have more vitamin C, while cornmeal has more iron, folate, vitamin B1, vitamin B3, vitamin B2, selenium, phosphorus, vitamin B6, and fiber.
  • Cornmeal's daily need coverage for iron is 52% higher.
  • Plums have a lower glycemic index. The glycemic index of plums is 53, while the glycemic index of cornmeal is 68.

The food types used in this comparison are Plums, raw and Cornmeal, degermed, enriched, yellow.

Infographic

Plum vs Cornmeal 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 0.9% 13% 164% 25% 18% 42% 0.91% 23% 57%
Contains more CalciumCalcium +100%
Contains less SodiumSodium -100%
Contains more MagnesiumMagnesium +357.1%
Contains more IronIron +2464.7%
Contains more CopperCopper +33.3%
Contains more ZincZinc +560%
Contains more PhosphorusPhosphorus +518.8%
Contains more ManganeseManganese +234.6%
Contains more SeleniumSelenium +∞%
~equal in Potassium ~142mg

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
4
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% 3.7% 2.4% 138% 88% 93% 14% 42% 0% 0% 157%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +54.5%
Contains more Vitamin EVitamin E +116.7%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin B1Vitamin B1 +1867.9%
Contains more Vitamin B2Vitamin B2 +1369.2%
Contains more Vitamin B3Vitamin B3 +1091.4%
Contains more Vitamin B5Vitamin B5 +77.8%
Contains more Vitamin B6Vitamin B6 +527.6%
Contains more FolateFolate +4080%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Plum Cornmeal DV% diff.
Iron 0.17mg 4.36mg 52%
Folate 5µg 209µg 51%
Vitamin B1 0.028mg 0.551mg 44%
Starch 0g 73.3g 30%
Vitamin B3 0.417mg 4.968mg 28%
Vitamin B2 0.026mg 0.382mg 27%
Carbs 11.42g 79.45g 23%
Selenium 0µg 10.5µg 19%
Calories 46kcal 370kcal 16%
Protein 0.7g 7.11g 13%
Phosphorus 16mg 99mg 12%
Vitamin B6 0.029mg 0.182mg 12%
Vitamin C 9.5mg 0mg 11%
Fiber 1.4g 3.9g 10%
Magnesium 7mg 32mg 6%
Zinc 0.1mg 0.66mg 5%
Manganese 0.052mg 0.174mg 5%
Vitamin K 6.4µg 0µg 5%
Polyunsaturated fat 0.044g 0.828g 5%
Fructose 3.07g 0.17g 4%
Fats 0.28g 1.75g 2%
Copper 0.057mg 0.076mg 2%
Vitamin B5 0.135mg 0.24mg 2%
Vitamin A 17µg 11µg 1%
Vitamin E 0.26mg 0.12mg 1%
Choline 1.9mg 8.6mg 1%
Saturated fat 0.017g 0.22g 1%
Monounsaturated fat 0.134g 0.39g 1%
Protein per 100 calories 1.5g 1.9g N/A
Calories per 10 g protein 657kcal 520kcal N/A
Weight per 100 calories 217g 27g N/A
Net carbs 10.02g 75.55g N/A
Calcium 6mg 3mg 0%
Potassium 157mg 142mg 0%
Sugar 9.92g 1.61g N/A
Sodium 0mg 7mg 0%
Tryptophan 0.009mg 0.038mg 0%
Threonine 0.01mg 0.172mg 0%
Isoleucine 0.014mg 0.242mg 0%
Leucine 0.015mg 1.006mg 0%
Lysine 0.016mg 0.105mg 0%
Methionine 0.008mg 0.162mg 0%
Phenylalanine 0.014mg 0.366mg 0%
Valine 0.016mg 0.337mg 0%
Histidine 0.009mg 0.172mg 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
7% 2% 79% 11%
Protein: 7.11 g
Fats: 1.75 g
Carbs: 79.45 g
Water: 11.18 g
Other: 0.51 g
Contains more WaterWater +680.2%
Contains more ProteinProtein +915.7%
Contains more FatsFats +525%
Contains more CarbsCarbs +595.7%
Contains more OtherOther +37.8%

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
15% 27% 58%
Saturated fat: Sat. Fat 0.22 g
Monounsaturated fat: Mono. Fat 0.39 g
Polyunsaturated fat: Poly. Fat 0.828 g
Contains less Sat. FatSaturated fat -92.3%
Contains more Mono. FatMonounsaturated fat +191%
Contains more Poly. FatPolyunsaturated fat +1781.8%

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
98%
Starch: 73.3 g
Sucrose: 0.68 g
Glucose: 0.56 g
Fructose: 0.17 g
Lactose: 0 g
Maltose: 0.19 g
Galactose: 0 g
Contains more SucroseSucrose +130.9%
Contains more GlucoseGlucose +805.4%
Contains more FructoseFructose +1705.9%
Contains more GalactoseGalactose +∞%
Contains more StarchStarch +∞%
Contains more MaltoseMaltose +137.5%
~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. Cornmeal - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168867/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.