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:
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 lighter in fat compared to broccoli per calorie. Plums has a macronutrient ratio of 6:89:5 and for broccoli, 27:64:9 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
Plums | Broccoli | |
---|---|---|
Protein | 6% | 27% |
Carbohydrates | 89% | 64% |
Fat | 5% | 9% |
Alcohol | ~ | ~ |
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.
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.
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.
Broccoli has 303% more protein than plum - plum has 0.7g of protein per 100 grams and broccoli has 2.8g of protein.
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.
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.
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.
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.
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.
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 |
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.
Broccoli has 329% more iron than plum - plum has 0.17mg of iron per 100 grams and broccoli has 0.73mg of iron.
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.
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 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 |
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 |
The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).
You can try adding or subtracting the amount of either Plums or Broccoli .
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 | |||