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  6. Plum vs. Raisin

Plum vs. Raisin — In-Depth Nutrition Comparison

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What are the differences between plums and raisins?

  • Plums are higher in vitamin C and vitamin A; however, raisins are richer in copper, iron, potassium, phosphorus, vitamin B6, manganese, fiber, and vitamin B2.
  • Raisins' daily need coverage for copper is 29% more.
  • Plums have a lower glycemic index (53) than raisins (64).

We used Plums, raw and Raisins, seedless types in this article.

Infographic

Plum vs Raisin 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%
Raisin
Raisin
9
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 15% 66% 71% 106% 6% 43% 1.4% 39% 3.3%
Contains less SodiumSodium -100%
Contains more MagnesiumMagnesium +357.1%
Contains more CalciumCalcium +733.3%
Contains more PotassiumPotassium +377.1%
Contains more IronIron +1005.9%
Contains more CopperCopper +457.9%
Contains more ZincZinc +120%
Contains more PhosphorusPhosphorus +531.3%
Contains more ManganeseManganese +475%
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
5
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%
Raisin
Raisin
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 7.7% 0% 0% 2.4% 27% 29% 14% 5.7% 40% 0% 8.8% 3.8%
Contains more Vitamin CVitamin C +313%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +116.7%
Contains more Vitamin B5Vitamin B5 +42.1%
Contains more Vitamin KVitamin K +82.9%
Contains more Vitamin B1Vitamin B1 +278.6%
Contains more Vitamin B2Vitamin B2 +380.8%
Contains more Vitamin B3Vitamin B3 +83.7%
Contains more Vitamin B6Vitamin B6 +500%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Folate ~5µg

All nutrients comparison - raw data values

Nutrient Plum Raisin DV% diff.
Fructose 3.07g 29.68g 33%
Copper 0.057mg 0.318mg 29%
Carbs 11.42g 79.18g 23%
Iron 0.17mg 1.88mg 21%
Potassium 157mg 749mg 17%
Calories 46kcal 299kcal 13%
Phosphorus 16mg 101mg 12%
Manganese 0.052mg 0.299mg 11%
Vitamin B6 0.029mg 0.174mg 11%
Fiber 1.4g 3.7g 9%
Vitamin C 9.5mg 2.3mg 8%
Vitamin B2 0.026mg 0.125mg 8%
Vitamin B1 0.028mg 0.106mg 7%
Magnesium 7mg 32mg 6%
Protein 0.7g 3.07g 5%
Calcium 6mg 50mg 4%
Vitamin A 17µg 0µg 2%
Vitamin B3 0.417mg 0.766mg 2%
Vitamin K 6.4µg 3.5µg 2%
Choline 1.9mg 11.1mg 2%
Zinc 0.1mg 0.22mg 1%
Starch 0g 2.7g 1%
Vitamin E 0.26mg 0.12mg 1%
Selenium 0µg 0.6µg 1%
Vitamin B5 0.135mg 0.095mg 1%
Protein per 100 calories 1.5g 1g N/A
Calories per 10 g protein 657kcal 974kcal N/A
Weight per 100 calories 217g 33g N/A
Fats 0.28g 0.46g 0%
Net carbs 10.02g 75.48g N/A
Sugar 9.92g 59.19g N/A
Sodium 0mg 11mg 0%
Folate 5µg 5µg 0%
Saturated fat 0.017g 0.058g 0%
Monounsaturated fat 0.134g 0.051g 0%
Polyunsaturated fat 0.044g 0.037g 0%
Tryptophan 0.009mg 0.05mg 0%
Threonine 0.01mg 0.077mg 0%
Isoleucine 0.014mg 0.057mg 0%
Leucine 0.015mg 0.096mg 0%
Lysine 0.016mg 0.084mg 0%
Methionine 0.008mg 0.021mg 0%
Phenylalanine 0.014mg 0.065mg 0%
Valine 0.016mg 0.083mg 0%
Histidine 0.009mg 0.072mg 0%
Omega-6 - Gamma-linoleic acid 0.001g 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
Raisin
Raisin
4
3% 79% 15% 2%
Protein: 3.07 g
Fats: 0.46 g
Carbs: 79.18 g
Water: 15.43 g
Other: 1.86 g
Contains more WaterWater +465.3%
Contains more ProteinProtein +338.6%
Contains more FatsFats +64.3%
Contains more CarbsCarbs +593.3%
Contains more OtherOther +402.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Plum
Plum
3
9% 69% 23%
Saturated fat: Sat. Fat 0.017 g
Monounsaturated fat: Mono. Fat 0.134 g
Polyunsaturated fat: Poly. Fat 0.044 g
Raisin
Raisin
0
40% 35% 25%
Saturated fat: Sat. Fat 0.058 g
Monounsaturated fat: Mono. Fat 0.051 g
Polyunsaturated fat: Poly. Fat 0.037 g
Contains less Sat. FatSaturated fat -70.7%
Contains more Mono. FatMonounsaturated fat +162.7%
Contains more Poly. FatPolyunsaturated fat +18.9%

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
Raisin
Raisin
3
4% 46% 49%
Starch: 2.7 g
Sucrose: 0.45 g
Glucose: 27.75 g
Fructose: 29.68 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more SucroseSucrose +248.9%
Contains more MaltoseMaltose +∞%
Contains more GalactoseGalactose +∞%
Contains more StarchStarch +∞%
Contains more GlucoseGlucose +447.3%
Contains more FructoseFructose +866.8%
~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. Raisin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168165/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.