Granny Smith Apple vs. Plums
Nutrition comparison of Granny Smith Apple and Plums
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
granny smith apple
versus
plums
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in granny smith apple and plums:
- Granny smith apple is a great source of dietary fiber.
- Plum has more niacin and pantothenic acid.
- Plum has signficantly more Vitamin C than granny smith apple.
USDA sources for nutritional information: Granny Smith Apple (Apples, raw, granny smith, with skin (Includes foods for USDA's Food Distribution Program)) and Plums (Plums, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Granny smith apple and plums contain similar amounts of calories - granny smith apple has 58 calories per 100 grams and plum has 46 calories.
For macronutrient ratios, granny smith apple is heavier in carbs and similar to plums for protein and fat. Granny smith apple has a macronutrient ratio of 3:94:3 and for plums, 6:89:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Granny Smith Apple | Plums | |
|---|---|---|
| Protein | 3% | 6% |
| Carbohydrates | 94% | 89% |
| Fat | 3% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Granny smith apple and plums contain similar amounts of carbs - granny smith apple has 13.6g of total carbs per 100 grams and plum has 11.4g of carbohydrates.
dietary fiber
Granny smith apple is a great source of dietary fiber and it has 100% more dietary fiber than plum - granny smith apple has 2.8g of dietary fiber per 100 grams and plum has 1.4g of dietary fiber.
sugar
Granny smith apple and plums contain similar amounts of sugar - granny smith apple has 9.6g of sugar per 100 grams and plum has 9.9g of sugar.
Protein
protein
Granny smith apple and plums contain similar amounts of protein - granny smith apple has 0.44g of protein per 100 grams and plum has 0.7g of protein.
Fat
saturated fat
Both plums and granny smith apple are low in saturated fat - plum has 0.02g of saturated fat per 100 grams and granny smith apple does not contain significant amounts.
Vitamins
Vitamin C
Plum has signficantly more Vitamin C than granny smith apple - plum has 9.5mg of Vitamin C per 100 grams and granny smith apple does not contain significant amounts.
Vitamin A
Granny smith apple and plums contain similar amounts of Vitamin A - granny smith apple has 5ug of Vitamin A per 100 grams and plum has 17ug of Vitamin A.
Vitamin E
Granny smith apple and plums contain similar amounts of Vitamin E - granny smith apple has 0.18mg of Vitamin E per 100 grams and plum has 0.26mg of Vitamin E.
Vitamin K
Granny smith apple and plums contain similar amounts of Vitamin K - granny smith apple has 3.2ug of Vitamin K per 100 grams and plum has 6.4ug of Vitamin K.
The B Vitamins
Plum has more niacin and pantothenic acid. Both granny smith apple and plums contain significant amounts of thiamin, riboflavin, Vitamin B6 and folate.
| Granny Smith Apple | Plums | |
|---|---|---|
| Thiamin | 0.019 MG | 0.028 MG |
| Riboflavin | 0.025 MG | 0.026 MG |
| Niacin | 0.126 MG | 0.417 MG |
| Pantothenic acid | 0.056 MG | 0.135 MG |
| Vitamin B6 | 0.037 MG | 0.029 MG |
| Folate | 3 UG | 5 UG |
Minerals
calcium
Granny smith apple and plums contain similar amounts of calcium - granny smith apple has 5mg of calcium per 100 grams and plum has 6mg of calcium.
iron
Granny smith apple and plums contain similar amounts of iron - granny smith apple has 0.15mg of iron per 100 grams and plum has 0.17mg of iron.
potassium
Granny smith apple and plums contain similar amounts of potassium - granny smith apple has 120mg of potassium per 100 grams and plum has 157mg of potassium.
Antioxidants and Phytonutrients
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 granny smith apple and plums contain significant amounts of lutein + zeaxanthin.
| Granny Smith Apple | Plums | |
|---|---|---|
| beta-carotene | 59 UG | 190 UG |
| lutein + zeaxanthin | 64 UG | 73 UG |
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: Granny Smith Apple (Apples, raw, granny smith, with skin (Includes foods for USDA's Food Distribution Program)) and Plums (Plums, raw) .
Granny Smith Apple 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 granny smith apple or plums contain more calories in 100 grams?Granny smith apple and plums contain similar amounts of calories - granny smith apple has 58 calories in 100g and plum has 46 calories.
Does granny smith apple or plums have more carbohydrates?
By weight, granny smith apple and plums contain similar amounts of carbs - granny smith apple has 13.6g of carbs for 100g and plum has 11.4g of carbohydrates.