Apple vs. Plums

Nutrition comparison of Apple and Plums

Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of apple versus plums (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in apple and plums:

  • Apple is a great source of dietary fiber.
  • Plum has more niacin and pantothenic acid.
Detailed nutritional comparison of apple and plums is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: Apple (Apples, raw, with skin (Includes foods for USDA's Food Distribution Program)) and Plums (Plums, raw) . Have a correction or suggestions? Shoot us an email.

Image of Apple src
Image of Plums src

Calories and Carbs

calories

Plums and apple contain similar amounts of calories - plum has 46 calories per 100 grams and apple has 52 calories.

For macronutrient ratios, apple is lighter in protein, heavier in carbs and similar to plums for fat. Apple has a macronutrient ratio of 2:96:3 and for plums, 6:90:5 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Apple Plums
Protein 2% 6%
Carbohydrates 96% 90%
Fat 3% 5%
Alcohol ~ ~

carbohydrates

Plums and apple contain similar amounts of carbs - plum has 11.4g of total carbs per 100 grams and apple has 13.8g of carbohydrates.

The carbs in plums are made of 88% sugar and 12% dietary fiber, whereas the carbs in apple comprise of 81% sugar and 19% dietary fiber.

dietary fiber

Apple 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 apple has 2.4g of dietary fiber.

sugar

Plums and apple contain similar amounts of sugar - plum has 9.9g of sugar per 100 grams and apple has 10.4g of sugar.

Protein

protein

Plums and apple contain similar amounts of protein - plum has 0.7g of protein per 100 grams and apple has 0.26g of protein.

Fat

saturated fat

Both plums and apple are low in saturated fat - plum has 0.02g of saturated fat per 100 grams and apple has 0.03g of saturated fat.

Vitamins

Vitamin C

Plum has 107% more Vitamin C than apple - plum has 9.5mg of Vitamin C per 100 grams and apple has 4.6mg of Vitamin C.

Vitamin A

Plums and apple contain similar amounts of Vitamin A - plum has 17ug of Vitamin A per 100 grams and apple has 3ug of Vitamin A.

Vitamin E

Plums and apple contain similar amounts of Vitamin E - plum has 0.26mg of Vitamin E per 100 grams and apple has 0.18mg of Vitamin E.

Vitamin K

Plums and apple contain similar amounts of Vitamin K - plum has 6.4ug of Vitamin K per 100 grams and apple has 2.2ug of Vitamin K.

The B Vitamins

Plum has more niacin and pantothenic acid. Both apple and plums contain significant amounts of thiamin, riboflavin, Vitamin B6 and folate.

Apple Plums
Thiamin 0.017 MG 0.028 MG
Riboflavin 0.026 MG 0.026 MG
Niacin 0.091 MG 0.417 MG
Pantothenic acid 0.061 MG 0.135 MG
Vitamin B6 0.041 MG 0.029 MG
Folate 3 UG 5 UG

Minerals

calcium

Plums and apple contain similar amounts of calcium - plum has 6mg of calcium per 100 grams and apple has 6mg of calcium.

iron

Plums and apple contain similar amounts of iron - plum has 0.17mg of iron per 100 grams and apple has 0.12mg of iron.

potassium

Plum has 47% more potassium than apple - plum has 157mg of potassium per 100 grams and apple has 107mg 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,

Apple Plums
luteolin 0.12 mg ~
kaempferol 0.14 mg ~
Quercetin 4.01 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,

Apple Plums
beta-carotene 27 UG 190 UG
lutein + zeaxanthin 29 UG 73 UG

Omega-3 and Omega-6

omega 6s

Comparing omega-6 fatty acids, both apple and plums contain small amounts of linoleic acid.

Apple Plums
linoleic acid 0.043 G 0.044 G
Total 0.043 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: Apple (Apples, raw, with skin (Includes foods for USDA's Food Distribution Program)) and Plums (Plums, raw) .

Apple 242g

( NLEA serving )
Daily Values (%)

Plums 151g

( NLEA serving )
126KCAL 6%
83% calories
69KCAL 4%
33G 13%
94% carbohydrates
17G 7%
5.8G 23%
176% dietary fiber
2.1G 9%
25G 67% sugar 15G
0.41G 1%
total fat 2%
0.42G 1%
0.07G 0.4%
133% saturated fat
0.03G 0.1%
0.02G monounsaturated fat 896% 0.2G
0.12G 71% polyunsaturated fat 0.07G
2.4MG 0.2%
>999% sodium
Vitamins and Minerals
7.3UG 1%
Vitamin A 256%
26UG 4%
11MG 15%
Vitamin C 27%
14MG 19%
15MG 2%
65% calcium
9.1MG 1%
0.29MG 2%
12% iron
0.26MG 1%
12MG 4%
9% magnesium
11MG 3%
259MG 11%
9% potassium
237MG 10%
0.04MG 4%
thiamin (Vit B1)
0.04MG 4%
0.06MG 6%
50% riboflavin (Vit B2)
0.04MG 4%
0.22MG 2%
niacin (Vit B3) 186%
0.63MG 5%
0.1MG 8%
150% Vitamin B6
0.04MG 3%
0.15MG 3%
pantothenic acid (Vit B5) 33%
0.2MG 4%
7.3UG 2%
folate (Vit B9) 4%
7.6UG 2%
0.44MG 3%
13% Vitamin E
0.39MG 3%
5.3UG 6%
Vitamin K 83%
9.7UG 11%
0.63G 1%
protein 75%
1.1G 2%
8.2MG 2%
183% choline
2.9MG 1%
0.07MG 5%
copper 29%
0.09MG 7%
8UG 0.3%
167% fluoride
3UG 0.1%
0.08MG 5%
manganese
0.08MG 4%
27MG 4%
12% phosphorus
24MG 4%
0.1MG 1%
zinc 50%
0.15MG 2%
207G 57% Water 132G
0.12G >999% Starch


NO SIGNIFICANT AMOUNTS (either food): Alcohol, chlorine, chromium, iodine, molybdenum, selenium, Vitamin D, biotin (Vit B7), Vitamin B12, cholesterol, trans fat.

FAQ

Does plums or apple contain more calories in 100 grams?
Plums and apple contain similar amounts of calories - plum has 46 calories in 100g and apple has 52 calories.

Does plums or apple have more carbohydrates?
By weight, plums and apple contain similar amounts of carbs - plum has 11.4g of carbs for 100g and apple has 13.8g of carbohydrates. the carbs in plums are made of 90% sugar and 10% dietary fiber, whereas the carbs in apple comprise of 80% sugar and 20% dietary fiber.