Cheese vs. Plums
Nutrition comparison of Cheese and Plums
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cheese
versus
plums
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cheese and plums:
- Cheese has 86.8 times less carbohydrates than plum.
- Cheese has more riboflavin, Vitamin B6, folate and Vitamin B12, however, plum contains more niacin.
- Cheese is an excellent source of Vitamin A, calcium and protein.
- Plum has signficantly more Vitamin C than cheese.
USDA sources for nutritional information: Cheese (Cheese, Mexican blend) and Plums (Plums, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Cheese is high in calories and plum has 88% less calories than cheese - plum has 46 calories per 100 grams and cheese has 384 calories.
For macronutrient ratios, cheese is heavier in protein, much lighter in carbs and much heavier in fat compared to plums per calorie. Cheese has a macronutrient ratio of 25:0:75 and for plums, 6:89:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Cheese | Plums | |
|---|---|---|
| Protein | 25% | 6% |
| Carbohydrates | ~ | 89% |
| Fat | 75% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Cheese has 86.8 times less carbohydrates than plum - plum has 11.4g of total carbs per 100 grams and cheese has 0.13g of carbohydrates.
dietary fiber
Plum has more dietary fiber than cheese - plum has 1.4g of dietary fiber per 100 grams and cheese does not contain significant amounts.
sugar
Cheese has less sugar than plum - plum has 9.9g of sugar per 100 grams and cheese does not contain significant amounts.
Protein
protein
Cheese is an excellent source of protein and it has 32 times more protein than plum - plum has 0.7g of protein per 100 grams and cheese has 23.5g of protein.
Fat
saturated fat
Cheese is high in saturated fat and plum has 100% less saturated fat than cheese - plum has 0.02g of saturated fat per 100 grams and cheese has 16.1g of saturated fat.
cholesterol
Plum has less cholesterol than cheese - cheese has 95mg of cholesterol per 100 grams and plum does not contain significant amounts.
Vitamins
Vitamin C
Plum has signficantly more Vitamin C than cheese - plum has 9.5mg of Vitamin C per 100 grams and cheese does not contain significant amounts.
Vitamin A
Cheese is an excellent source of Vitamin A and it has 924% more Vitamin A than plum - plum has 17ug of Vitamin A per 100 grams and cheese has 174ug of Vitamin A.
Vitamin D
Cheese has more Vitamin D than plum - cheese has 21iu of Vitamin D per 100 grams and plum does not contain significant amounts.
Vitamin E
Plums and cheese contain similar amounts of Vitamin E - plum has 0.26mg of Vitamin E per 100 grams and cheese has 0.25mg of Vitamin E.
Vitamin K
Plums and cheese contain similar amounts of Vitamin K - plum has 6.4ug of Vitamin K per 100 grams and cheese has 2.5ug of Vitamin K.
The B Vitamins
Cheese has more riboflavin, Vitamin B6, folate and Vitamin B12, however, plum contains more niacin. Both cheese and plums contain significant amounts of thiamin and pantothenic acid.
| Cheese | Plums | |
|---|---|---|
| Thiamin | 0.023 MG | 0.028 MG |
| Riboflavin | 0.318 MG | 0.026 MG |
| Niacin | 0.114 MG | 0.417 MG |
| Pantothenic acid | 0.249 MG | 0.135 MG |
| Vitamin B6 | 0.061 MG | 0.029 MG |
| Folate | 13 UG | 5 UG |
| Vitamin B12 | 1.23 UG | ~ |
Minerals
calcium
Cheese is an excellent source of calcium and it has 108 times more calcium than plum - plum has 6mg of calcium per 100 grams and cheese has 659mg of calcium.
iron
Cheese has 247% more iron than plum - plum has 0.17mg of iron per 100 grams and cheese has 0.59mg of iron.
potassium
Plum has 85% more potassium than cheese - plum has 157mg of potassium per 100 grams and cheese has 85mg of potassium.
Antioxidants and Phytonutrients
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, cheese has more linoleic acid than plum per 100 grams.
| Cheese | Plums | |
|---|---|---|
| linoleic acid | 0.532 G | 0.044 G |
| Total | 0.532 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.
Cheese 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 cheese contain more calories in 100 grams?Cheese is high in calories and plum has 90% less calories than cheese - plum has 46 calories in 100g and cheese has 384 calories.
Does plums or cheese have more carbohydrates?
By weight, cheese has 86.8 times fewer carbohydrates than plum - plum has 11.4g of carbs for 100g and cheese has 0.13g of carbohydrates.
Does plums or cheese contain more calcium?
Cheese is a rich source of calcium and it has 108 times more calcium than plum - plum has 6mg of calcium in 100 grams and cheese has 659mg of calcium.