Blueberry vs. Plums
Nutrition comparison of Blueberry and Plums
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
blueberry
versus
plums
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in blueberry and plums:
- Blueberry is a great source of dietary fiber.
USDA sources for nutritional information: Blueberry (Blueberries, raw) and Plums (Plums, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Plums and blueberry contain similar amounts of calories - plum has 46 calories per 100 grams and blueberry has 57 calories.
For macronutrient ratios, blueberry is similar to plums for protein, carbs and fat. Blueberry has a macronutrient ratio of 5:91:5 and for plums, 6:89:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Blueberry | Plums | |
|---|---|---|
| Protein | 5% | 6% |
| Carbohydrates | 91% | 89% |
| Fat | 5% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Plums and blueberry contain similar amounts of carbs - plum has 11.4g of total carbs per 100 grams and blueberry has 14.5g of carbohydrates.
dietary fiber
Blueberry 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 blueberry has 2.4g of dietary fiber.
sugar
Plums and blueberry contain similar amounts of sugar - plum has 9.9g of sugar per 100 grams and blueberry has 10g of sugar.
Protein
protein
Plums and blueberry contain similar amounts of protein - plum has 0.7g of protein per 100 grams and blueberry has 0.74g of protein.
Fat
saturated fat
Both plums and blueberry are low in saturated fat - plum has 0.02g of saturated fat per 100 grams and blueberry has 0.03g of saturated fat.
Vitamins
Vitamin C
Plums and blueberry contain similar amounts of Vitamin C - plum has 9.5mg of Vitamin C per 100 grams and blueberry has 9.7mg of Vitamin C.
Vitamin A
Plums and blueberry contain similar amounts of Vitamin A - plum has 17ug of Vitamin A per 100 grams and blueberry has 3ug of Vitamin A.
Vitamin E
Plums and blueberry contain similar amounts of Vitamin E - plum has 0.26mg of Vitamin E per 100 grams and blueberry has 0.57mg of Vitamin E.
Vitamin K
Plums and blueberry contain similar amounts of Vitamin K - plum has 6.4ug of Vitamin K per 100 grams and blueberry has 19.3ug of Vitamin K.
The B Vitamins
Both blueberry and plums contain significant amounts of thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Blueberry | Plums | |
|---|---|---|
| Thiamin | 0.037 MG | 0.028 MG |
| Riboflavin | 0.041 MG | 0.026 MG |
| Niacin | 0.418 MG | 0.417 MG |
| Pantothenic acid | 0.124 MG | 0.135 MG |
| Vitamin B6 | 0.052 MG | 0.029 MG |
| Folate | 6 UG | 5 UG |
Minerals
calcium
Plums and blueberry contain similar amounts of calcium - plum has 6mg of calcium per 100 grams and blueberry has 6mg of calcium.
iron
Plums and blueberry contain similar amounts of iron - plum has 0.17mg of iron per 100 grams and blueberry has 0.28mg of iron.
potassium
Plum has 104% more potassium than blueberry - plum has 157mg of potassium per 100 grams and blueberry has 77mg 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,
| Blueberry | Plums | |
|---|---|---|
| luteolin | 0.2 mg | ~ |
| kaempferol | 1.66 mg | ~ |
| myricetin | 1.3 mg | ~ |
| Quercetin | 7.67 mg | 0.9 mg |
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 blueberry and plums contain significant amounts of lutein + zeaxanthin.
| Blueberry | Plums | |
|---|---|---|
| beta-carotene | 32 UG | 190 UG |
| lutein + zeaxanthin | 80 UG | 73 UG |
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, both blueberry and plums contain significant amounts of linoleic acid.
| Blueberry | Plums | |
|---|---|---|
| linoleic acid | 0.088 G | 0.044 G |
| Total | 0.088 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.
Blueberry 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 blueberry contain more calories in 100 grams?Plums and blueberry contain similar amounts of calories - plum has 46 calories in 100g and blueberry has 57 calories.
Does plums or blueberry have more carbohydrates?
By weight, plums and blueberry contain similar amounts of carbs - plum has 11.4g of carbs for 100g and blueberry has 14.5g of carbohydrates.