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  6. Plum vs. Nectarine

Plum vs. Nectarine — In-Depth Nutrition Comparison

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Significant differences between plums and nectarine

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

    Infographic

    Plum vs Nectarine 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
    0
    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 6.4% 1.8% 18% 11% 29% 4.6% 11% 0% 7% 0%
    Contains more MagnesiumMagnesium +28.6%
    Contains more PotassiumPotassium +28%
    Contains more IronIron +64.7%
    Contains more CopperCopper +50.9%
    Contains more ZincZinc +70%
    Contains more PhosphorusPhosphorus +62.5%
    ~equal in Calcium ~6mg
    ~equal in Sodium ~0mg
    ~equal in Manganese ~0.054mg
    ~equal in Selenium ~0µg

    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 18% 0% 5.7% 15% 8.5% 6.2% 21% 11% 5.8% 0% 5.5% 3.8%
    Contains more Vitamin CVitamin C +75.9%
    Contains more Vitamin B6Vitamin B6 +16%
    Contains more Vitamin KVitamin K +190.9%
    Contains more Vitamin EVitamin E +196.2%
    Contains more Vitamin B1Vitamin B1 +21.4%
    Contains more Vitamin B3Vitamin B3 +169.8%
    Contains more Vitamin B5Vitamin B5 +37%
    ~equal in Vitamin D ~0µg
    ~equal in Vitamin A ~17µg
    ~equal in Vitamin B2 ~0.027mg
    ~equal in Vitamin B12 ~0µg
    ~equal in Folate ~5µg

    All nutrients comparison - raw data values

    Nutrient Plum Nectarine DV% diff.
    Vitamin C 9.5mg 5.4mg 5%
    Vitamin B3 0.417mg 1.125mg 4%
    Vitamin K 6.4µg 2.2µg 4%
    Copper 0.057mg 0.086mg 3%
    Vitamin E 0.26mg 0.77mg 3%
    Fructose 3.07g 1.37g 2%
    Protein 0.7g 1.06g 1%
    Potassium 157mg 201mg 1%
    Iron 0.17mg 0.28mg 1%
    Fiber 1.4g 1.7g 1%
    Zinc 0.1mg 0.17mg 1%
    Phosphorus 16mg 26mg 1%
    Vitamin B1 0.028mg 0.034mg 1%
    Vitamin B5 0.135mg 0.185mg 1%
    Choline 1.9mg 6.2mg 1%
    Calories 46kcal 44kcal 0%
    Protein per 100 calories 1.5g 2.4g N/A
    Calories per 10 g protein 657kcal 415kcal N/A
    Weight per 100 calories 217g 227g N/A
    Fats 0.28g 0.32g 0%
    Net carbs 10.02g 8.85g N/A
    Carbs 11.42g 10.55g 0%
    Magnesium 7mg 9mg 0%
    Calcium 6mg 6mg 0%
    Sugar 9.92g 7.89g N/A
    Starch 0g 0.07g 0%
    Vitamin A 17µg 17µg 0%
    Manganese 0.052mg 0.054mg 0%
    Vitamin B2 0.026mg 0.027mg 0%
    Vitamin B6 0.029mg 0.025mg 0%
    Folate 5µg 5µg 0%
    Saturated fat 0.017g 0.025g 0%
    Monounsaturated fat 0.134g 0.088g 0%
    Polyunsaturated fat 0.044g 0.113g 0%
    Tryptophan 0.009mg 0.005mg 0%
    Threonine 0.01mg 0.009mg 0%
    Isoleucine 0.014mg 0.009mg 0%
    Leucine 0.015mg 0.014mg 0%
    Lysine 0.016mg 0.016mg 0%
    Methionine 0.008mg 0.006mg 0%
    Phenylalanine 0.014mg 0.021mg 0%
    Valine 0.016mg 0.013mg 0%
    Histidine 0.009mg 0.008mg 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
    11% 88%
    Protein: 1.06 g
    Fats: 0.32 g
    Carbs: 10.55 g
    Water: 87.59 g
    Other: 0.48 g
    Contains more ProteinProtein +51.4%
    Contains more FatsFats +14.3%
    Contains more OtherOther +29.7%
    ~equal in Carbs ~10.55g
    ~equal in Water ~87.59g

    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
    11% 39% 50%
    Saturated fat: Sat. Fat 0.025 g
    Monounsaturated fat: Mono. Fat 0.088 g
    Polyunsaturated fat: Poly. Fat 0.113 g
    Contains less Sat. FatSaturated fat -32%
    Contains more Mono. FatMonounsaturated fat +52.3%
    Contains more Poly. FatPolyunsaturated fat +156.8%

    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
    62% 20% 17%
    Starch: 0.07 g
    Sucrose: 4.87 g
    Glucose: 1.57 g
    Fructose: 1.37 g
    Lactose: 0 g
    Maltose: 0 g
    Galactose: 0 g
    Contains more GlucoseGlucose +222.9%
    Contains more FructoseFructose +124.1%
    Contains more MaltoseMaltose +∞%
    Contains more GalactoseGalactose +∞%
    Contains more StarchStarch +∞%
    Contains more SucroseSucrose +210.2%
    ~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. Nectarine - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169914/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.