Cherries vs. Plums

Nutrition comparison of Cherries and Plums


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

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

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

  • Cherry is a great source of dietary fiber and potassium.
  • Plum has more niacin.
Detailed nutritional comparison of cherries 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: Cherries (Cherries, sweet, raw) and Plums (Plums, raw) . Have a correction or suggestions? Shoot us an email.


Image of Cherries src
Image of Plums src

Calories and Carbs

calories

Plums and cherries contain similar amounts of calories - plum has 46 calories per 100 grams and cherry has 63 calories.

For macronutrient ratios, cherries is similar to plums for protein, carbs and fat. Cherries has a macronutrient ratio of 6:91:3 and for plums, 6:90:5 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Cherries Plums
Protein 6% 6%
Carbohydrates 91% 90%
Fat 3% 5%
Alcohol ~ ~

carbohydrates

Plums and cherries contain similar amounts carbs - plum has 11.4g of total carbs per 100 grams and cherry has 16g of carbohydrates.

dietary fiber

Cherry is a great source of dietary fiber and it has 50% more dietary fiber than plum - plum has 1.4g of dietary fiber per 100 grams and cherry has 2.1g of dietary fiber.

sugar

Plums and cherries contain similar amounts of sugar - plum has 9.9g of sugar per 100 grams and cherry has 12.8g of sugar.



Protein

protein

Plums and cherries contain similar amounts of protein - plum has 0.7g of protein per 100 grams and cherry has 1.1g of protein.

Fat

saturated fat

Both plums and cherries are low in saturated fat - plum has 0.02g of saturated fat per 100 grams and cherry has 0.04g of saturated fat.

Vitamins

Vitamin C

Plum has 36% more Vitamin C than cherry - plum has 9.5mg of Vitamin C per 100 grams and cherry has 7mg of Vitamin C.

Vitamin A

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

Vitamin E

Plums and cherries contain similar amounts of Vitamin E - plum has 0.26mg of Vitamin E per 100 grams and cherry has 0.07mg of Vitamin E.

Vitamin K

Plums and cherries contain similar amounts of Vitamin K - plum has 6.4ug of Vitamin K per 100 grams and cherry has 2.1ug of Vitamin K.

The B Vitamins

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

Cherries Plums
Thiamin 0.027 MG 0.028 MG
Riboflavin 0.033 MG 0.026 MG
Niacin 0.154 MG 0.417 MG
Pantothenic acid 0.199 MG 0.135 MG
Vitamin B6 0.049 MG 0.029 MG
Folate 4 UG 5 UG

Minerals

calcium

Plums and cherries contain similar amounts of calcium - plum has 6mg of calcium per 100 grams and cherry has 13mg of calcium.

iron

Plums and cherries contain similar amounts of iron - plum has 0.17mg of iron per 100 grams and cherry has 0.36mg of iron.

potassium

Cherry is a great source of potassium and it has 41% more potassium than plum - plum has 157mg of potassium per 100 grams and cherry has 222mg 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,

Cherries Plums
isorhamnetin 0.05 mg ~
kaempferol 0.24 mg ~
myricetin 0.05 mg ~
Quercetin 2.29 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, both cherries and plums contain significant amounts of lutein + zeaxanthin.

Cherries Plums
beta-carotene 38 UG 190 UG
lutein + zeaxanthin 85 UG 73 UG

Omega-3 and Omega-6

omega 6s

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

Cherries Plums
linoleic acid 0.027 G 0.044 G
Total 0.027 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: Cherries (Cherries, sweet, raw) and Plums (Plums, raw) .

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G Water G
G Starch G
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