Plums vs. Broccoli
Nutrition comparison of Plums and Broccoli
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
plums
versus
broccoli
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in plums and broccoli:
- Broccoli has 4.8 times less sugar than plum.
- Broccoli has more riboflavin, pantothenic acid, Vitamin B6 and folate.
- Broccoli is a great source of Vitamin K, calcium and dietary fiber.
- Broccoli is an excellent source of Vitamin C and potassium.
USDA sources for nutritional information: Plums (Plums, raw) and Broccoli (Broccoli, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Plums and broccoli contain similar amounts of calories - plum has 46 calories per 100 grams and broccoli has 34 calories.
For macronutrient ratios, plums is much lighter in protein, much heavier in carbs and similar to broccoli for fat. Plums has a macronutrient ratio of 6:90:5 and for broccoli, 28:65:7 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Plums | Broccoli | |
|---|---|---|
| Protein | 6% | 28% |
| Carbohydrates | 90% | 65% |
| Fat | 5% | 7% |
| Alcohol | ~ | ~ |
carbohydrates
Plums and broccoli contain similar amounts of carbs - plum has 11.4g of total carbs per 100 grams and broccoli has 6.6g of carbohydrates.
dietary fiber
Broccoli is a great source of dietary fiber and it has 86% more dietary fiber than plum - plum has 1.4g of dietary fiber per 100 grams and broccoli has 2.6g of dietary fiber.
sugar
Broccoli has 4.8 times less sugar than plum - plum has 9.9g of sugar per 100 grams and broccoli has 1.7g of sugar.
Protein
protein
Broccoli has 303% more protein than plum - plum has 0.7g of protein per 100 grams and broccoli has 2.8g of protein.
Fat
saturated fat
Both plums and broccoli are low in saturated fat - plum has 0.02g of saturated fat per 100 grams and broccoli has 0.11g of saturated fat.
Vitamins
Vitamin C
Broccoli is an excellent source of Vitamin C and it has 839% more Vitamin C than plum - plum has 9.5mg of Vitamin C per 100 grams and broccoli has 89.2mg of Vitamin C.
Vitamin A
Plums and broccoli contain similar amounts of Vitamin A - plum has 17ug of Vitamin A per 100 grams and broccoli has 31ug of Vitamin A.
Vitamin E
Plums and broccoli contain similar amounts of Vitamin E - plum has 0.26mg of Vitamin E per 100 grams and broccoli has 0.78mg of Vitamin E.
Vitamin K
Broccoli is a great source of Vitamin K and it has 14 times more Vitamin K than plum - plum has 6.4ug of Vitamin K per 100 grams and broccoli has 101.6ug of Vitamin K.
The B Vitamins
Broccoli has more riboflavin, pantothenic acid, Vitamin B6 and folate. Both plums and broccoli contain significant amounts of thiamin and niacin.
| Plums | Broccoli | |
|---|---|---|
| Thiamin | 0.028 MG | 0.071 MG |
| Riboflavin | 0.026 MG | 0.117 MG |
| Niacin | 0.417 MG | 0.639 MG |
| Pantothenic acid | 0.135 MG | 0.573 MG |
| Vitamin B6 | 0.029 MG | 0.175 MG |
| Folate | 5 UG | 63 UG |
Minerals
calcium
Broccoli is a great source of calcium and it has 683% more calcium than plum - plum has 6mg of calcium per 100 grams and broccoli has 47mg of calcium.
iron
Broccoli has 329% more iron than plum - plum has 0.17mg of iron per 100 grams and broccoli has 0.73mg of iron.
potassium
Broccoli is an excellent source of potassium and it has 101% more potassium than plum - plum has 157mg of potassium per 100 grams and broccoli has 316mg 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,
| Plums | Broccoli | |
|---|---|---|
| Quercetin | 0.9 mg | 3.26 mg |
| luteolin | ~ | 0.8 mg |
| kaempferol | ~ | 7.84 mg |
| myricetin | ~ | 0.06 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 plums and broccoli contain significant amounts of beta-carotene.
| Plums | Broccoli | |
|---|---|---|
| beta-carotene | 190 UG | 361 UG |
| lutein + zeaxanthin | 73 UG | 1403 UG |
| alpha-carotene | ~ | 25 UG |
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, both plums and broccoli contain small amounts of linoleic acid.
| Plums | Broccoli | |
|---|---|---|
| linoleic acid | 0.044 G | 0.049 G |
| other omega 6 | ~ | 0.006 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 (%) |
Broccoli 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 broccoli contain more calories in 100 grams?Plums and broccoli contain similar amounts of calories - plum has 46 calories in 100g and broccoli has 34 calories.
Does plums or broccoli have more carbohydrates?
By weight, plums and broccoli contain similar amounts of carbs - plum has 11.4g of carbs for 100g and broccoli has 6.6g of carbohydrates.
Does plums or broccoli contain more potassium?
Broccoli is a rich source of potassium and it has 100% more potassium than plum - plum has 157mg of potassium in 100 grams and broccoli has 316mg of potassium.