Pasta vs. Plums
Nutrition comparison of Pasta and Plums
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
pasta
versus
plums
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in pasta and plums:
- Pasta has 73% less sugar than plum.
- Pasta has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Pasta is a great source of potassium.
- Pasta is an excellent source of dietary fiber, iron and protein.
- Plum has signficantly more Vitamin C than pasta.
USDA sources for nutritional information: Pasta (Pasta, dry, enriched) and Plums (Plums, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Pasta is high in calories and plum has 88% less calories than pasta - pasta has 371 calories per 100 grams and plum has 46 calories.
For macronutrient ratios, pasta is heavier in protein, lighter in carbs and similar to plums for fat. Pasta has a macronutrient ratio of 14:82:4 and for plums, 6:89:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Pasta | Plums | |
|---|---|---|
| Protein | 14% | 6% |
| Carbohydrates | 82% | 89% |
| Fat | 4% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Pasta is high in carbohydrates and plum has 85% less carbohydrates than pasta - pasta has 74.7g of total carbs per 100 grams and plum has 11.4g of carbohydrates.
dietary fiber
Pasta is an excellent source of dietary fiber and it has 129% more dietary fiber than plum - pasta has 3.2g of dietary fiber per 100 grams and plum has 1.4g of dietary fiber.
sugar
Pasta has 73% less sugar than plum - pasta has 2.7g of sugar per 100 grams and plum has 9.9g of sugar.
Protein
protein
Pasta is an excellent source of protein and it has 17 times more protein than plum - pasta has 13g of protein per 100 grams and plum has 0.7g of protein.
Fat
saturated fat
Both pasta and plums are low in saturated fat - pasta has 0.28g of saturated fat per 100 grams and plum has 0.02g of saturated fat.
Vitamins
Vitamin C
Plum has signficantly more Vitamin C than pasta - plum has 9.5mg of Vitamin C per 100 grams and pasta does not contain significant amounts.
Vitamin A
Plum has more Vitamin A than pasta - plum has 17ug of Vitamin A per 100 grams and pasta does not contain significant amounts.
Vitamin E
Pasta and plums contain similar amounts of Vitamin E - pasta has 0.11mg of Vitamin E per 100 grams and plum has 0.26mg of Vitamin E.
Vitamin K
Pasta and plums contain similar amounts of Vitamin K - pasta has 0.1ug of Vitamin K per 100 grams and plum has 6.4ug of Vitamin K.
The B Vitamins
Pasta has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Pasta | Plums | |
|---|---|---|
| Thiamin | 0.891 MG | 0.028 MG |
| Riboflavin | 0.4 MG | 0.026 MG |
| Niacin | 7.177 MG | 0.417 MG |
| Pantothenic acid | 0.431 MG | 0.135 MG |
| Vitamin B6 | 0.142 MG | 0.029 MG |
| Folate | 237 UG | 5 UG |
Minerals
calcium
Pasta has 250% more calcium than plum - pasta has 21mg of calcium per 100 grams and plum has 6mg of calcium.
iron
Pasta is an excellent source of iron and it has 18 times more iron than plum - pasta has 3.3mg of iron per 100 grams and plum has 0.17mg of iron.
potassium
Pasta is a great source of potassium and it has 42% more potassium than plum - pasta has 223mg of potassium per 100 grams and plum has 157mg of potassium.
Antioxidants and Phytonutrients
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, pasta has more linoleic acid than plum per 100 grams.
| Pasta | Plums | |
|---|---|---|
| linoleic acid | 0.54 G | 0.044 G |
| Total | 0.54 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.
Pasta 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 pasta or plums contain more calories in 100 grams?Pasta is high in calories and plum has 90% less calories than pasta - pasta has 371 calories in 100g and plum has 46 calories.
Does pasta or plums have more carbohydrates?
By weight, pasta is high in carbohydrates and plum has 90% fewer carbohydrates than pasta - pasta has 74.7g of carbs for 100g and plum has 11.4g of carbohydrates.
Does pasta or plums contain more iron?
Pasta is an abundant source of iron and it has 18 times more iron than plum - pasta has 3.3mg of iron in 100 grams and plum has 0.17mg of iron.