Grapes vs. Plums
Nutrition comparison of Grapes and Plums
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
grapes
versus
plums
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in grapes and plums:
- Grape has more riboflavin and Vitamin B6, however, plum contains more niacin and pantothenic acid.
USDA sources for nutritional information: Grapes (Grapes, red or green (European type, such as Thompson seedless), raw) and Plums (Plums, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Plum has 33% less calories than grape - plum has 46 calories per 100 grams and grape has 69 calories.
For macronutrient ratios, grapes is heavier in carbs and similar to plums for protein and fat. Grapes has a macronutrient ratio of 4:94:2 and for plums, 6:90:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Grapes | Plums | |
|---|---|---|
| Protein | 4% | 6% |
| Carbohydrates | 94% | 90% |
| Fat | 2% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Plum has 37% less carbohydrates than grape - plum has 11.4g of total carbs per 100 grams and grape has 18.1g of carbohydrates.
dietary fiber
Plum has 56% more dietary fiber than grape - plum has 1.4g of dietary fiber per 100 grams and grape has 0.9g of dietary fiber.
sugar
Plum has 36% less sugar than grape - plum has 9.9g of sugar per 100 grams and grape has 15.5g of sugar.
Protein
protein
Plums and grapes contain similar amounts of protein - plum has 0.7g of protein per 100 grams and grape has 0.72g of protein.
Fat
saturated fat
Both plums and grapes are low in saturated fat - plum has 0.02g of saturated fat per 100 grams and grape has 0.05g of saturated fat.
Vitamins
Vitamin C
Plum has 197% more Vitamin C than grape - plum has 9.5mg of Vitamin C per 100 grams and grape has 3.2mg of Vitamin C.
Vitamin A
Plums and grapes contain similar amounts of Vitamin A - plum has 17ug of Vitamin A per 100 grams and grape has 3ug of Vitamin A.
Vitamin E
Plums and grapes contain similar amounts of Vitamin E - plum has 0.26mg of Vitamin E per 100 grams and grape has 0.19mg of Vitamin E.
Vitamin K
Plums and grapes contain similar amounts of Vitamin K - plum has 6.4ug of Vitamin K per 100 grams and grape has 14.6ug of Vitamin K.
The B Vitamins
Grape has more riboflavin and Vitamin B6, however, plum contains more niacin and pantothenic acid. Both grapes and plums contain significant amounts of thiamin and folate.
| Grapes | Plums | |
|---|---|---|
| Thiamin | 0.069 MG | 0.028 MG |
| Riboflavin | 0.07 MG | 0.026 MG |
| Niacin | 0.188 MG | 0.417 MG |
| Pantothenic acid | 0.05 MG | 0.135 MG |
| Vitamin B6 | 0.086 MG | 0.029 MG |
| Folate | 2 UG | 5 UG |
Minerals
calcium
Plums and grapes contain similar amounts of calcium - plum has 6mg of calcium per 100 grams and grape has 10mg of calcium.
iron
Plums and grapes contain similar amounts of iron - plum has 0.17mg of iron per 100 grams and grape has 0.36mg of iron.
potassium
Plums and grapes contain similar amounts of potassium - plum has 157mg of potassium per 100 grams and grape has 191mg 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, both grapes and plums contain significant amounts of lutein + zeaxanthin.
| Grapes | Plums | |
|---|---|---|
| beta-carotene | 39 UG | 190 UG |
| alpha-carotene | 1 UG | ~ |
| lutein + zeaxanthin | 72 UG | 73 UG |
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, both grapes and plums contain small amounts of linoleic acid.
| Grapes | Plums | |
|---|---|---|
| linoleic acid | 0.037 G | 0.044 G |
| Total | 0.037 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.
Grapes g
()
|
Daily Values (%) |
Plums g
()
|
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|---|---|---|---|---|---|---|---|
| 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 grapes contain more calories in 100 grams?Plum has 30% less calories than grape - plum has 46 calories in 100g and grape has 69 calories.
Does plums or grapes have more carbohydrates?
By weight, plum has 40% fewer carbohydrates than grape - plum has 11.4g of carbs for 100g and grape has 18.1g of carbohydrates.