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  6. Plum vs. Walnut

Plum vs. Walnut — In-Depth Nutrition Comparison

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The main differences between plums and walnut

  • Walnut is richer than plums in copper, manganese, phosphorus, vitamin B6, magnesium, iron, zinc, vitamin B1, and folate.
  • Daily need coverage for copper for walnut is 170% higher.
  • Plums contain less saturated fat.
  • Walnut has a lower glycemic index than plums.

Food types used in this article are Plums, raw and Nuts, walnuts, english.

Infographic

Plum vs Walnut 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%
Walnut
Walnut
9
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 113% 29% 39% 109% 529% 84% 148% 0.26% 445% 27%
Contains less SodiumSodium -100%
Contains more MagnesiumMagnesium +2157.1%
Contains more CalciumCalcium +1533.3%
Contains more PotassiumPotassium +180.9%
Contains more IronIron +1611.8%
Contains more CopperCopper +2682.5%
Contains more ZincZinc +2990%
Contains more PhosphorusPhosphorus +2062.5%
Contains more ManganeseManganese +6465.4%
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%
Walnut
Walnut
7
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 4.3% 0% 0.33% 14% 85% 35% 21% 34% 124% 0% 6.8% 74%
Contains more Vitamin CVitamin C +630.8%
Contains more Vitamin AVitamin A +1600%
Contains more Vitamin KVitamin K +137%
Contains more Vitamin EVitamin E +169.2%
Contains more Vitamin B1Vitamin B1 +1117.9%
Contains more Vitamin B2Vitamin B2 +476.9%
Contains more Vitamin B3Vitamin B3 +169.8%
Contains more Vitamin B5Vitamin B5 +322.2%
Contains more Vitamin B6Vitamin B6 +1751.7%
Contains more FolateFolate +1860%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Plum Walnut DV% diff.
Polyunsaturated fat 0.044g 47.174g 314%
Copper 0.057mg 1.586mg 170%
Manganese 0.052mg 3.414mg 146%
Fats 0.28g 65.21g 100%
Phosphorus 16mg 346mg 47%
Vitamin B6 0.029mg 0.537mg 39%
Magnesium 7mg 158mg 36%
Iron 0.17mg 2.91mg 34%
Calories 46kcal 654kcal 30%
Protein 0.7g 15.23g 29%
Saturated fat 0.017g 6.126g 28%
Zinc 0.1mg 3.09mg 27%
Vitamin B1 0.028mg 0.341mg 26%
Folate 5µg 98µg 23%
Monounsaturated fat 0.134g 8.933g 22%
Fiber 1.4g 6.7g 21%
Vitamin B2 0.026mg 0.15mg 10%
Vitamin C 9.5mg 1.3mg 9%
Calcium 6mg 98mg 9%
Selenium 0µg 4.9µg 9%
Vitamin B5 0.135mg 0.57mg 9%
Potassium 157mg 441mg 8%
Choline 1.9mg 39.2mg 7%
Vitamin B3 0.417mg 1.125mg 4%
Fructose 3.07g 0.09g 4%
Vitamin E 0.26mg 0.7mg 3%
Vitamin K 6.4µg 2.7µg 3%
Vitamin A 17µg 1µg 2%
Carbs 11.42g 13.71g 1%
Protein per 100 calories 1.5g 2.3g N/A
Calories per 10 g protein 657kcal 429kcal N/A
Weight per 100 calories 217g 15g N/A
Unsaturated / Saturated Fat ratio 10 9.2 N/A
Net carbs 10.02g 7.01g N/A
Sugar 9.92g 2.61g N/A
Starch 0g 0.06g 0%
Sodium 0mg 2mg 0%
Tryptophan 0.009mg 0.17mg 0%
Threonine 0.01mg 0.596mg 0%
Isoleucine 0.014mg 0.625mg 0%
Leucine 0.015mg 1.17mg 0%
Lysine 0.016mg 0.424mg 0%
Methionine 0.008mg 0.236mg 0%
Phenylalanine 0.014mg 0.711mg 0%
Valine 0.016mg 0.753mg 0%
Histidine 0.009mg 0.391mg 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
Walnut
Walnut
4
15% 65% 14% 4% 2%
Protein: 15.23 g
Fats: 65.21 g
Carbs: 13.71 g
Water: 4.07 g
Other: 1.78 g
Contains more WaterWater +2043.2%
Contains more ProteinProtein +2075.7%
Contains more FatsFats +23189.3%
Contains more CarbsCarbs +20.1%
Contains more OtherOther +381.1%

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
Walnut
Walnut
2
10% 14% 76%
Saturated fat: Sat. Fat 6.126 g
Monounsaturated fat: Mono. Fat 8.933 g
Polyunsaturated fat: Poly. Fat 47.174 g
Contains less Sat. FatSaturated fat -99.7%
Contains more Mono. FatMonounsaturated fat +6566.4%
Contains more Poly. FatPolyunsaturated fat +107113.6%

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
Walnut
Walnut
2
2% 91% 3% 3%
Starch: 0.06 g
Sucrose: 2.43 g
Glucose: 0.08 g
Fructose: 0.09 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more GlucoseGlucose +6237.5%
Contains more FructoseFructose +3311.1%
Contains more MaltoseMaltose +∞%
Contains more GalactoseGalactose +∞%
Contains more StarchStarch +∞%
Contains more SucroseSucrose +54.8%
~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. Walnut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170187/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.