Plums vs. Beets
Nutrition comparison of Plums and Beets
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
plums
versus
beets
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in plums and beets:
- Beet has more Vitamin B6 and folate.
- Beet is a great source of dietary fiber.
- Beet is an excellent source of potassium.
USDA sources for nutritional information: Plums (Plums, raw) and Beets (Beets, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Beets and plums contain similar amounts of calories - beet has 43 calories per 100 grams and plum has 46 calories.
For macronutrient ratios, plums is lighter in protein, heavier in carbs and similar to beets for fat. Plums has a macronutrient ratio of 6:89:5 and for beets, 14:83:3 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Plums | Beets | |
|---|---|---|
| Protein | 6% | 14% |
| Carbohydrates | 89% | 83% |
| Fat | 5% | 3% |
| Alcohol | ~ | ~ |
carbohydrates
Beets and plums contain similar amounts of carbs - beet has 9.6g of total carbs per 100 grams and plum has 11.4g of carbohydrates.
The carbs in beets are made of 71% sugar and 29% dietary fiber, whereas the carbs in plums comprise of 88% sugar and 12% dietary fiber.
dietary fiber
Beet is a great source of dietary fiber and it has 100% more dietary fiber than plum - beet has 2.8g of dietary fiber per 100 grams and plum has 1.4g of dietary fiber.
sugar
Beets and plums contain similar amounts of sugar - beet has 6.8g of sugar per 100 grams and plum has 9.9g of sugar.
Protein
protein
Beets and plums contain similar amounts of protein - beet has 1.6g of protein per 100 grams and plum has 0.7g of protein.
Fat
saturated fat
Both beets and plums are low in saturated fat - beet has 0.03g of saturated fat per 100 grams and plum has 0.02g of saturated fat.
Vitamins
Vitamin C
Plum has 94% more Vitamin C than beet - beet has 4.9mg of Vitamin C per 100 grams and plum has 9.5mg of Vitamin C.
Vitamin A
Beets and plums contain similar amounts of Vitamin A - beet has 2ug of Vitamin A per 100 grams and plum has 17ug of Vitamin A.
Vitamin E
Beets and plums contain similar amounts of Vitamin E - beet has 0.04mg of Vitamin E per 100 grams and plum has 0.26mg of Vitamin E.
Vitamin K
Beets and plums contain similar amounts of Vitamin K - beet has 0.2ug of Vitamin K per 100 grams and plum has 6.4ug of Vitamin K.
The B Vitamins
Beet has more Vitamin B6 and folate. Both plums and beets contain significant amounts of thiamin, riboflavin, niacin and pantothenic acid.
| Plums | Beets | |
|---|---|---|
| Thiamin | 0.028 MG | 0.031 MG |
| Riboflavin | 0.026 MG | 0.04 MG |
| Niacin | 0.417 MG | 0.334 MG |
| Pantothenic acid | 0.135 MG | 0.155 MG |
| Vitamin B6 | 0.029 MG | 0.067 MG |
| Folate | 5 UG | 109 UG |
Minerals
calcium
Beet has 167% more calcium than plum - beet has 16mg of calcium per 100 grams and plum has 6mg of calcium.
iron
Beet has 371% more iron than plum - beet has 0.8mg of iron per 100 grams and plum has 0.17mg of iron.
potassium
Beet is an excellent source of potassium and it has 107% more potassium than plum - beet has 325mg of potassium per 100 grams and plum has 157mg 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 beet per 100 grams, however, beet contains more luteolin than plum per 100 grams.
| Plums | Beets | |
|---|---|---|
| Quercetin | 0.9 mg | 0.13 mg |
| luteolin | ~ | 0.37 mg |
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, both plums and beets contain significant amounts of linoleic acid.
| Plums | Beets | |
|---|---|---|
| linoleic acid | 0.044 G | 0.055 G |
| Total | 0.044 G | 0.055 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 (%) |
Beets 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 beets or plums contain more calories in 100 grams?Beets and plums contain similar amounts of calories - beet has 43 calories in 100g and plum has 46 calories.
Does beets or plums have more carbohydrates?
By weight, beets and plums contain similar amounts of carbs - beet has 9.6g of carbs for 100g and plum has 11.4g of carbohydrates. the carbs in beets are made of 70% sugar and 30% dietary fiber, whereas the carbs in plums comprise of 90% sugar and 10% dietary fiber.
Does beets or plums contain more potassium?
Beet is a rich source of potassium and it has 110% more potassium than plum - beet has 325mg of potassium in 100 grams and plum has 157mg of potassium.