Pineapple vs. Plums
Nutrition comparison of Pineapple and Plums
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
pineapple
versus
plums
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in pineapple and plums:
- Pineapple has more thiamin, Vitamin B6 and folate.
- Pineapple is an excellent source of Vitamin C.
USDA sources for nutritional information: Pineapple (Pineapple, raw, all varieties) and Plums (Plums, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Pineapple and plums contain similar amounts of calories - pineapple has 50 calories per 100 grams and plum has 46 calories.
For macronutrient ratios, pineapple is heavier in carbs and similar to plums for protein and fat. Pineapple has a macronutrient ratio of 4:94:2 and for plums, 6:89:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Pineapple | Plums | |
|---|---|---|
| Protein | 4% | 6% |
| Carbohydrates | 94% | 89% |
| Fat | 2% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Pineapple and plums contain similar amounts of carbs - pineapple has 13.1g of total carbs per 100 grams and plum has 11.4g of carbohydrates.
dietary fiber
Pineapple and plums contain similar amounts of dietary fiber - pineapple has 1.4g of dietary fiber per 100 grams and plum has 1.4g of dietary fiber.
sugar
Pineapple and plums contain similar amounts of sugar - pineapple has 9.9g of sugar per 100 grams and plum has 9.9g of sugar.
Protein
protein
Pineapple and plums contain similar amounts of protein - pineapple has 0.54g of protein per 100 grams and plum has 0.7g of protein.
Fat
saturated fat
Both pineapple and plums are low in saturated fat - pineapple has 0.01g of saturated fat per 100 grams and plum has 0.02g of saturated fat.
Vitamins
Vitamin C
Pineapple is an excellent source of Vitamin C and it has 403% more Vitamin C than plum - pineapple has 47.8mg of Vitamin C per 100 grams and plum has 9.5mg of Vitamin C.
Vitamin A
Pineapple and plums contain similar amounts of Vitamin A - pineapple has 3ug of Vitamin A per 100 grams and plum has 17ug of Vitamin A.
Vitamin E
Pineapple and plums contain similar amounts of Vitamin E - pineapple has 0.02mg of Vitamin E per 100 grams and plum has 0.26mg of Vitamin E.
Vitamin K
Pineapple and plums contain similar amounts of Vitamin K - pineapple has 0.7ug of Vitamin K per 100 grams and plum has 6.4ug of Vitamin K.
The B Vitamins
Pineapple has more thiamin, Vitamin B6 and folate. Both pineapple and plums contain significant amounts of riboflavin, niacin and pantothenic acid.
| Pineapple | Plums | |
|---|---|---|
| Thiamin | 0.079 MG | 0.028 MG |
| Riboflavin | 0.032 MG | 0.026 MG |
| Niacin | 0.5 MG | 0.417 MG |
| Pantothenic acid | 0.213 MG | 0.135 MG |
| Vitamin B6 | 0.112 MG | 0.029 MG |
| Folate | 18 UG | 5 UG |
Minerals
calcium
Pineapple and plums contain similar amounts of calcium - pineapple has 13mg of calcium per 100 grams and plum has 6mg of calcium.
iron
Pineapple and plums contain similar amounts of iron - pineapple has 0.29mg of iron per 100 grams and plum has 0.17mg of iron.
potassium
Plum has 44% more potassium than pineapple - pineapple has 109mg of potassium per 100 grams and plum has 157mg of potassium.
Antioxidants and Phytonutrients
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, both pineapple and plums contain small amounts of linoleic acid.
| Pineapple | Plums | |
|---|---|---|
| linoleic acid | 0.023 G | 0.044 G |
| Total | 0.023 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.
Pineapple 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 pineapple or plums contain more calories in 100 grams?Pineapple and plums contain similar amounts of calories - pineapple has 50 calories in 100g and plum has 46 calories.
Does pineapple or plums have more carbohydrates?
By weight, pineapple and plums contain similar amounts of carbs - pineapple has 13.1g of carbs for 100g and plum has 11.4g of carbohydrates.