Plums vs. Almonds
Nutrition comparison of Plums and Almonds
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
plums
versus
almonds
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in plums and almonds:
- Almond has 56% less sugar than plum.
- Almond has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Almond is an excellent source of Vitamin E, calcium, dietary fiber, iron, potassium and protein.
- Plum has signficantly less saturated fat than almond.
- Plum has signficantly more Vitamin C than almond.
USDA sources for nutritional information: Plums (Plums, raw) and Almonds (Nuts, almonds) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Almond is high in calories and plum has 92% less calories than almond - plum has 46 calories per 100 grams and almond has 579 calories.
For macronutrient ratios, plums is lighter in protein, much heavier in carbs and much lighter in fat compared to almonds per calorie. Plums has a macronutrient ratio of 6:89:5 and for almonds, 14:14:72 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Plums | Almonds | |
|---|---|---|
| Protein | 6% | 14% |
| Carbohydrates | 89% | 14% |
| Fat | 5% | 72% |
| Alcohol | ~ | ~ |
carbohydrates
Plum has 47% less carbohydrates than almond - plum has 11.4g of total carbs per 100 grams and almond has 21.6g of carbohydrates.
dietary fiber
Almond is an excellent source of dietary fiber and it has 793% more dietary fiber than plum - plum has 1.4g of dietary fiber per 100 grams and almond has 12.5g of dietary fiber.
sugar
Almond has 56% less sugar than plum - plum has 9.9g of sugar per 100 grams and almond has 4.4g of sugar.
Protein
protein
Almond is an excellent source of protein and it has 29 times more protein than plum - plum has 0.7g of protein per 100 grams and almond has 21.2g of protein.
Fat
saturated fat
Plum has signficantly less saturated fat than almond - plum has 0.02g of saturated fat per 100 grams and almond has 3.8g of saturated fat.
trans fat
Both almonds and plums are low in trans fat - almond has 0.02g of trans fat per 100 grams and plum does not contain significant amounts.
Vitamins
Vitamin C
Plum has signficantly more Vitamin C than almond - plum has 9.5mg of Vitamin C per 100 grams and almond does not contain significant amounts.
Vitamin A
Plum has more Vitamin A than almond - plum has 17ug of Vitamin A per 100 grams and almond does not contain significant amounts.
Vitamin E
Almond is an excellent source of Vitamin E and it has 97 times more Vitamin E than plum - plum has 0.26mg of Vitamin E per 100 grams and almond has 25.6mg of Vitamin E.
Vitamin K
Plum has more Vitamin K than almond - plum has 6.4ug of Vitamin K per 100 grams and almond does not contain significant amounts.
The B Vitamins
Almond has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Plums | Almonds | |
|---|---|---|
| Thiamin | 0.028 MG | 0.205 MG |
| Riboflavin | 0.026 MG | 1.138 MG |
| Niacin | 0.417 MG | 3.618 MG |
| Pantothenic acid | 0.135 MG | 0.471 MG |
| Vitamin B6 | 0.029 MG | 0.137 MG |
| Folate | 5 UG | 44 UG |
Minerals
calcium
Almond is an excellent source of calcium and it has 43 times more calcium than plum - plum has 6mg of calcium per 100 grams and almond has 269mg of calcium.
iron
Almond is an excellent source of iron and it has 20 times more iron than plum - plum has 0.17mg of iron per 100 grams and almond has 3.7mg of iron.
potassium
Almond is an excellent source of potassium and it has 367% more potassium than plum - plum has 157mg of potassium per 100 grams and almond has 733mg of potassium.
Antioxidants and Phytonutrients
flavonoids
Naturally occuring in fruits and vegetables, flavonoids are associated with many health benefits and used in a variety of medicinal and pharmaceutical applications. [2][3]
For specific flavonoid compounds, plum has more quercetin than almond per 100 grams, however, almond contains more isorhamnetin and kaempferol than plum per 100 grams.
| Plums | Almonds | |
|---|---|---|
| Quercetin | 0.9 mg | 0.36 mg |
| isorhamnetin | ~ | 2.64 mg |
| kaempferol | ~ | 0.39 mg |
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, almond has more linoleic acid than plum per 100 grams.
| Plums | Almonds | |
|---|---|---|
| linoleic acid | 0.044 G | 12.324 G |
| other omega 6 | ~ | 0.002 G |
| Total | 0.044 G | 12.326 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Plums g
()
|
Daily Values (%) |
Almonds g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does plums or almonds contain more calories in 100 grams?Almond is high in calories and plum has 90% less calories than almond - plum has 46 calories in 100g and almond has 579 calories.
Does plums or almonds have more carbohydrates?
By weight, plum has 50% fewer carbohydrates than almond - plum has 11.4g of carbs for 100g and almond has 21.6g of carbohydrates.
Does plums or almonds contain more calcium?
Almond is a rich source of calcium and it has 43 times more calcium than plum - plum has 6mg of calcium in 100 grams and almond has 269mg of calcium.
Does plums or almonds contain more iron?
Almond is an abundant source of iron and it has 20 times more iron than plum - plum has 0.17mg of iron in 100 grams and almond has 3.7mg of iron.
Does plums or almonds contain more potassium?
Almond is a rich source of potassium and it has 370% more potassium than plum - plum has 157mg of potassium in 100 grams and almond has 733mg of potassium.