Grapefruit vs. Plums
Nutrition comparison of Grapefruit and Plums
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
grapefruit
versus
plums
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in grapefruit and plums:
- Grapefruit has more beta-carotene and lycopene than plum, however, plum contains more lutein + zeaxanthin than grapefruit.
- Grapefruit is an excellent source of Vitamin C.
- Plum has more niacin, however, grapefruit contains more folate.
USDA sources for nutritional information: Grapefruit (Grapefruit, raw, pink and red, all areas) and Plums (Plums, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Plums and grapefruit contain similar amounts of calories - plum has 46 calories per 100 grams and grapefruit has 42 calories.
For macronutrient ratios, grapefruit is similar to plums for protein, carbs and fat. Grapefruit has a macronutrient ratio of 7:91:3 and for plums, 6:90:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Grapefruit | Plums | |
|---|---|---|
| Protein | 7% | 6% |
| Carbohydrates | 91% | 90% |
| Fat | 3% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Plums and grapefruit contain similar amounts of carbs - plum has 11.4g of total carbs per 100 grams and grapefruit has 10.7g of carbohydrates.
dietary fiber
Plums and grapefruit contain similar amounts of dietary fiber - plum has 1.4g of dietary fiber per 100 grams and grapefruit has 1.6g of dietary fiber.
sugar
Plums and grapefruit contain similar amounts of sugar - plum has 9.9g of sugar per 100 grams and grapefruit has 6.9g of sugar.
Protein
protein
Plums and grapefruit contain similar amounts of protein - plum has 0.7g of protein per 100 grams and grapefruit has 0.77g of protein.
Fat
saturated fat
Both plums and grapefruit are low in saturated fat - plum has 0.02g of saturated fat per 100 grams and grapefruit has 0.02g of saturated fat.
Vitamins
Vitamin C
Grapefruit is an excellent source of Vitamin C and it has 228% more Vitamin C than plum - plum has 9.5mg of Vitamin C per 100 grams and grapefruit has 31.2mg of Vitamin C.
Vitamin A
Grapefruit has 241% more Vitamin A than plum - plum has 17ug of Vitamin A per 100 grams and grapefruit has 58ug of Vitamin A.
Vitamin E
Plums and grapefruit contain similar amounts of Vitamin E - plum has 0.26mg of Vitamin E per 100 grams and grapefruit has 0.13mg of Vitamin E.
Vitamin K
Plum has more Vitamin K than grapefruit - plum has 6.4ug of Vitamin K per 100 grams and grapefruit does not contain significant amounts.
The B Vitamins
Plum has more niacin, however, grapefruit contains more folate. Both grapefruit and plums contain significant amounts of thiamin, riboflavin, pantothenic acid and Vitamin B6.
| Grapefruit | Plums | |
|---|---|---|
| Thiamin | 0.043 MG | 0.028 MG |
| Riboflavin | 0.031 MG | 0.026 MG |
| Niacin | 0.204 MG | 0.417 MG |
| Pantothenic acid | 0.262 MG | 0.135 MG |
| Vitamin B6 | 0.053 MG | 0.029 MG |
| Folate | 13 UG | 5 UG |
Minerals
calcium
Grapefruit has 267% more calcium than plum - plum has 6mg of calcium per 100 grams and grapefruit has 22mg of calcium.
iron
Plums and grapefruit contain similar amounts of iron - plum has 0.17mg of iron per 100 grams and grapefruit has 0.08mg of iron.
potassium
Plums and grapefruit contain similar amounts of potassium - plum has 157mg of potassium per 100 grams and grapefruit has 135mg 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, grapefruit has more luteolin than plum per 100 grams, however, plum contains more quercetin than grapefruit per 100 grams.
| Grapefruit | Plums | |
|---|---|---|
| luteolin | 0.6 mg | ~ |
| kaempferol | 0.01 mg | ~ |
| myricetin | 0.01 mg | ~ |
| Quercetin | 0.33 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, grapefruit has more beta-carotene and lycopene than plum per 100 grams, however, plum contains more lutein + zeaxanthin than grapefruit per 100 grams.
| Grapefruit | Plums | |
|---|---|---|
| beta-carotene | 686 UG | 190 UG |
| alpha-carotene | 3 UG | ~ |
| lycopene | 1419 UG | ~ |
| lutein + zeaxanthin | 5 UG | 73 UG |
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, both grapefruit and plums contain small amounts of linoleic acid.
| Grapefruit | Plums | |
|---|---|---|
| linoleic acid | 0.029 G | 0.044 G |
| Total | 0.029 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.
Note: The specific food items compared are: Grapefruit (Grapefruit, raw, pink and red, all areas) and Plums (Plums, raw) .
Grapefruit 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 grapefruit contain more calories in 100 grams?Plums and grapefruit contain similar amounts of calories - plum has 46 calories in 100g and grapefruit has 42 calories.
Does plums or grapefruit have more carbohydrates?
By weight, plums and grapefruit contain similar amounts of carbs - plum has 11.4g of carbs for 100g and grapefruit has 10.7g of carbohydrates.