Blueberry vs. Plums

Nutrition comparison of Blueberry and Plums


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

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

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

  • Blueberry is a great source of dietary fiber.
Detailed nutritional comparison of blueberry 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: Blueberry (Blueberries, raw) and Plums (Plums, raw) . Have a correction or suggestions? Shoot us an email.


Image of Blueberry src
Image of Plums src

Calories and Carbs

calories

Plums and blueberry contain similar amounts of calories - plum has 46 calories per 100 grams and blueberry has 57 calories.

For macronutrient ratios, blueberry is similar to plums for protein, carbs and fat. Blueberry has a macronutrient ratio of 5:91:5 and for plums, 6:89:5 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Blueberry Plums
Protein 5% 6%
Carbohydrates 91% 89%
Fat 5% 5%
Alcohol ~ ~

carbohydrates

Plums and blueberry contain similar amounts of carbs - plum has 11.4g of total carbs per 100 grams and blueberry has 14.5g of carbohydrates.

dietary fiber

Blueberry 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 blueberry has 2.4g of dietary fiber.

sugar

Plums and blueberry contain similar amounts of sugar - plum has 9.9g of sugar per 100 grams and blueberry has 10g of sugar.

Protein

protein

Plums and blueberry contain similar amounts of protein - plum has 0.7g of protein per 100 grams and blueberry has 0.74g of protein.

Fat

saturated fat

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

Vitamins

Vitamin C

Plums and blueberry contain similar amounts of Vitamin C - plum has 9.5mg of Vitamin C per 100 grams and blueberry has 9.7mg of Vitamin C.

Vitamin A

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

Vitamin E

Plums and blueberry contain similar amounts of Vitamin E - plum has 0.26mg of Vitamin E per 100 grams and blueberry has 0.57mg of Vitamin E.

Vitamin K

Plums and blueberry contain similar amounts of Vitamin K - plum has 6.4ug of Vitamin K per 100 grams and blueberry has 19.3ug of Vitamin K.

The B Vitamins

Both blueberry and plums contain significant amounts of thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.

Blueberry Plums
Thiamin 0.037 MG 0.028 MG
Riboflavin 0.041 MG 0.026 MG
Niacin 0.418 MG 0.417 MG
Pantothenic acid 0.124 MG 0.135 MG
Vitamin B6 0.052 MG 0.029 MG
Folate 6 UG 5 UG

Minerals

calcium

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

iron

Plums and blueberry contain similar amounts of iron - plum has 0.17mg of iron per 100 grams and blueberry has 0.28mg of iron.

potassium

Plum has 104% more potassium than blueberry - plum has 157mg of potassium per 100 grams and blueberry has 77mg 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,

Blueberry Plums
luteolin 0.2 mg ~
kaempferol 1.66 mg ~
myricetin 1.3 mg ~
Quercetin 7.67 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 blueberry and plums contain significant amounts of lutein + zeaxanthin.

Blueberry Plums
beta-carotene 32 UG 190 UG
lutein + zeaxanthin 80 UG 73 UG

Omega-3 and Omega-6

omega 6s

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

Blueberry Plums
linoleic acid 0.088 G 0.044 G
Total 0.088 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: Blueberry (Blueberries, raw) and Plums (Plums, raw) .

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G Water G
G Starch G
G Alcohol G


FAQ

Does plums or blueberry contain more calories in 100 grams?
Plums and blueberry contain similar amounts of calories - plum has 46 calories in 100g and blueberry has 57 calories.

Does plums or blueberry have more carbohydrates?
By weight, plums and blueberry contain similar amounts of carbs - plum has 11.4g of carbs for 100g and blueberry has 14.5g of carbohydrates.

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