Apple vs. Plums
Nutrition comparison of Apple and Plums
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
apple
versus
plums
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in apple and plums:
- Apple is a great source of dietary fiber.
- Plum has more niacin and pantothenic acid.
USDA sources for nutritional information: Apple (Apples, raw, with skin (Includes foods for USDA's Food Distribution Program)) and Plums (Plums, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Plums and apple contain similar amounts of calories - plum has 46 calories per 100 grams and apple has 52 calories.
For macronutrient ratios, apple is lighter in protein, heavier in carbs and similar to plums for fat. Apple has a macronutrient ratio of 2:96:3 and for plums, 6:90:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Apple | Plums | |
|---|---|---|
| Protein | 2% | 6% |
| Carbohydrates | 96% | 90% |
| Fat | 3% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Plums and apple contain similar amounts of carbs - plum has 11.4g of total carbs per 100 grams and apple has 13.8g of carbohydrates.
The carbs in plums are made of 88% sugar and 12% dietary fiber, whereas the carbs in apple comprise of 81% sugar and 19% dietary fiber.
dietary fiber
Apple is a great source of dietary fiber and it has 71% more dietary fiber than plum - plum has 1.4g of dietary fiber per 100 grams and apple has 2.4g of dietary fiber.
sugar
Plums and apple contain similar amounts of sugar - plum has 9.9g of sugar per 100 grams and apple has 10.4g of sugar.
Protein
protein
Plums and apple contain similar amounts of protein - plum has 0.7g of protein per 100 grams and apple has 0.26g of protein.
Fat
saturated fat
Both plums and apple are low in saturated fat - plum has 0.02g of saturated fat per 100 grams and apple has 0.03g of saturated fat.
Vitamins
Vitamin C
Plum has 107% more Vitamin C than apple - plum has 9.5mg of Vitamin C per 100 grams and apple has 4.6mg of Vitamin C.
Vitamin A
Plums and apple contain similar amounts of Vitamin A - plum has 17ug of Vitamin A per 100 grams and apple has 3ug of Vitamin A.
Vitamin E
Plums and apple contain similar amounts of Vitamin E - plum has 0.26mg of Vitamin E per 100 grams and apple has 0.18mg of Vitamin E.
Vitamin K
Plums and apple contain similar amounts of Vitamin K - plum has 6.4ug of Vitamin K per 100 grams and apple has 2.2ug of Vitamin K.
The B Vitamins
Plum has more niacin and pantothenic acid. Both apple and plums contain significant amounts of thiamin, riboflavin, Vitamin B6 and folate.
| Apple | Plums | |
|---|---|---|
| Thiamin | 0.017 MG | 0.028 MG |
| Riboflavin | 0.026 MG | 0.026 MG |
| Niacin | 0.091 MG | 0.417 MG |
| Pantothenic acid | 0.061 MG | 0.135 MG |
| Vitamin B6 | 0.041 MG | 0.029 MG |
| Folate | 3 UG | 5 UG |
Minerals
calcium
Plums and apple contain similar amounts of calcium - plum has 6mg of calcium per 100 grams and apple has 6mg of calcium.
iron
Plums and apple contain similar amounts of iron - plum has 0.17mg of iron per 100 grams and apple has 0.12mg of iron.
potassium
Plum has 47% more potassium than apple - plum has 157mg of potassium per 100 grams and apple has 107mg of potassium.
Antioxidants and Phytonutrients
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, both apple and plums contain small amounts of linoleic acid.
| Apple | Plums | |
|---|---|---|
| linoleic acid | 0.043 G | 0.044 G |
| Total | 0.043 G | 0.044 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.
Apple g
()
|
Daily Values (%) |
Plums 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 apple contain more calories in 100 grams?Plums and apple contain similar amounts of calories - plum has 46 calories in 100g and apple has 52 calories.
Does plums or apple have more carbohydrates?
By weight, plums and apple contain similar amounts of carbs - plum has 11.4g of carbs for 100g and apple has 13.8g of carbohydrates. the carbs in plums are made of 90% sugar and 10% dietary fiber, whereas the carbs in apple comprise of 80% sugar and 20% dietary fiber.