Avocado vs. Plums
Nutrition comparison of Avocado and Plums
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
avocado
versus
plums
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in avocado and plums:
- Avocado has 32 times less sugar than plum.
- Avocado has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Avocado is an excellent source of dietary fiber and potassium.
- Plum has 124 times less saturated fat than avocado.
- Plum has more beta-carotene than avocado, however, avocado contains more alpha-carotene and lutein + zeaxanthin than plum.
USDA sources for nutritional information: Avocado (Avocados, raw, California) and Plums (Plums, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Avocado is high in calories and plum has 72% less calories than avocado - plum has 46 calories per 100 grams and avocado has 167 calories.
For macronutrient ratios, avocado is much lighter in carbs, much heavier in fat and similar to plums for protein. Avocado has a macronutrient ratio of 4:19:77 and for plums, 6:90:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Avocado | Plums | |
|---|---|---|
| Protein | 4% | 6% |
| Carbohydrates | 19% | 90% |
| Fat | 77% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Plums and avocado contain similar amounts of carbs - plum has 11.4g of total carbs per 100 grams and avocado has 8.6g of carbohydrates.
dietary fiber
Avocado is an excellent source of dietary fiber and it has 386% more dietary fiber than plum - plum has 1.4g of dietary fiber per 100 grams and avocado has 6.8g of dietary fiber.
sugar
Avocado has 32 times less sugar than plum - plum has 9.9g of sugar per 100 grams and avocado has 0.3g of sugar.
Protein
protein
Plums and avocado contain similar amounts of protein - plum has 0.7g of protein per 100 grams and avocado has 2g of protein.
Fat
saturated fat
Plum has 124 times less saturated fat than avocado - plum has 0.02g of saturated fat per 100 grams and avocado has 2.1g of saturated fat.
Vitamins
Vitamin C
Plums and avocado contain similar amounts of Vitamin C - plum has 9.5mg of Vitamin C per 100 grams and avocado has 8.8mg of Vitamin C.
Vitamin A
Plums and avocado contain similar amounts of Vitamin A - plum has 17ug of Vitamin A per 100 grams and avocado has 7ug of Vitamin A.
Vitamin E
Avocado has 658% more Vitamin E than plum - plum has 0.26mg of Vitamin E per 100 grams and avocado has 2mg of Vitamin E.
Vitamin K
Plums and avocado contain similar amounts of Vitamin K - plum has 6.4ug of Vitamin K per 100 grams and avocado has 21ug of Vitamin K.
The B Vitamins
Avocado has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Avocado | Plums | |
|---|---|---|
| Thiamin | 0.075 MG | 0.028 MG |
| Riboflavin | 0.143 MG | 0.026 MG |
| Niacin | 1.912 MG | 0.417 MG |
| Pantothenic acid | 1.463 MG | 0.135 MG |
| Vitamin B6 | 0.287 MG | 0.029 MG |
| Folate | 89 UG | 5 UG |
Minerals
calcium
Plums and avocado contain similar amounts of calcium - plum has 6mg of calcium per 100 grams and avocado has 13mg of calcium.
iron
Avocado has 259% more iron than plum - plum has 0.17mg of iron per 100 grams and avocado has 0.61mg of iron.
potassium
Avocado is an excellent source of potassium and it has 223% more potassium than plum - plum has 157mg of potassium per 100 grams and avocado has 507mg of potassium.
Antioxidants and Phytonutrients
carotenoids
Carotenoids are micronutrients commonly found in plants and some animal products. An example is beta-carotene, the notable carotenoid which is a popular source of Vitamin A.[4][5]
For specific types of carotenoids, plum has more beta-carotene than avocado per 100 grams, however, avocado contains more alpha-carotene and lutein + zeaxanthin than plum per 100 grams.
| Avocado | Plums | |
|---|---|---|
| beta-carotene | 63 UG | 190 UG |
| alpha-carotene | 24 UG | ~ |
| lutein + zeaxanthin | 271 UG | 73 UG |
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, avocado has more linoleic acid than plum per 100 grams.
| Avocado | Plums | |
|---|---|---|
| linoleic acid | 1.674 G | 0.044 G |
| other omega 6 | 0.015 G | ~ |
| Total | 1.689 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.
Avocado 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 avocado contain more calories in 100 grams?Avocado is high in calories and plum has 70% less calories than avocado - plum has 46 calories in 100g and avocado has 167 calories.
Does plums or avocado have more carbohydrates?
By weight, plums and avocado contain similar amounts of carbs - plum has 11.4g of carbs for 100g and avocado has 8.6g of carbohydrates.
Does plums or avocado contain more potassium?
Avocado is a rich source of potassium and it has 220% more potassium than plum - plum has 157mg of potassium in 100 grams and avocado has 507mg of potassium.