Plums vs. Broccoli

Nutrition comparison of Plums and Broccoli


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

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

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

  • Broccoli has 4.8 times less sugar than plum.
  • Broccoli has more riboflavin, pantothenic acid, Vitamin B6 and folate.
  • Broccoli is a great source of Vitamin K, calcium and dietary fiber.
  • Broccoli is an excellent source of Vitamin C and potassium.
Detailed nutritional comparison of plums and broccoli 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: Plums (Plums, raw) and Broccoli (Broccoli, raw) . Have a correction or suggestions? Shoot us an email.


Image of Plums src
Image of Broccoli src

Calories and Carbs

calories

Plums and broccoli contain similar amounts of calories - plum has 46 calories per 100 grams and broccoli has 34 calories.

For macronutrient ratios, plums is much lighter in protein, much heavier in carbs and similar to broccoli for fat. Plums has a macronutrient ratio of 6:90:5 and for broccoli, 28:65:7 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Plums Broccoli
Protein 6% 28%
Carbohydrates 90% 65%
Fat 5% 7%
Alcohol ~ ~

carbohydrates

Plums and broccoli contain similar amounts of carbs - plum has 11.4g of total carbs per 100 grams and broccoli has 6.6g of carbohydrates.

dietary fiber

Broccoli is a great source of dietary fiber and it has 86% more dietary fiber than plum - plum has 1.4g of dietary fiber per 100 grams and broccoli has 2.6g of dietary fiber.

sugar

Broccoli has 4.8 times less sugar than plum - plum has 9.9g of sugar per 100 grams and broccoli has 1.7g of sugar.

Protein

protein

Broccoli has 303% more protein than plum - plum has 0.7g of protein per 100 grams and broccoli has 2.8g of protein.

Fat

saturated fat

Both plums and broccoli are low in saturated fat - plum has 0.02g of saturated fat per 100 grams and broccoli has 0.11g of saturated fat.

Vitamins

Vitamin C

Broccoli is an excellent source of Vitamin C and it has 839% more Vitamin C than plum - plum has 9.5mg of Vitamin C per 100 grams and broccoli has 89.2mg of Vitamin C.

Vitamin A

Plums and broccoli contain similar amounts of Vitamin A - plum has 17ug of Vitamin A per 100 grams and broccoli has 31ug of Vitamin A.

Vitamin E

Plums and broccoli contain similar amounts of Vitamin E - plum has 0.26mg of Vitamin E per 100 grams and broccoli has 0.78mg of Vitamin E.

Vitamin K

Broccoli is a great source of Vitamin K and it has 14 times more Vitamin K than plum - plum has 6.4ug of Vitamin K per 100 grams and broccoli has 101.6ug of Vitamin K.

The B Vitamins

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

Plums Broccoli
Thiamin 0.028 MG 0.071 MG
Riboflavin 0.026 MG 0.117 MG
Niacin 0.417 MG 0.639 MG
Pantothenic acid 0.135 MG 0.573 MG
Vitamin B6 0.029 MG 0.175 MG
Folate 5 UG 63 UG

Minerals

calcium

Broccoli is a great source of calcium and it has 683% more calcium than plum - plum has 6mg of calcium per 100 grams and broccoli has 47mg of calcium.

iron

Broccoli has 329% more iron than plum - plum has 0.17mg of iron per 100 grams and broccoli has 0.73mg of iron.

potassium

Broccoli is an excellent source of potassium and it has 101% more potassium than plum - plum has 157mg of potassium per 100 grams and broccoli has 316mg 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,

Plums Broccoli
Quercetin 0.9 mg 3.26 mg
luteolin ~ 0.8 mg
kaempferol ~ 7.84 mg
myricetin ~ 0.06 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 plums and broccoli contain significant amounts of beta-carotene.

Plums Broccoli
beta-carotene 190 UG 361 UG
lutein + zeaxanthin 73 UG 1403 UG
alpha-carotene ~ 25 UG

Omega-3 and Omega-6

omega 6s

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

Plums Broccoli
linoleic acid 0.044 G 0.049 G
other omega 6 ~ 0.006 G
Total 0.044 G 0.055 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: Plums (Plums, raw) and Broccoli (Broccoli, raw) .

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G Water G
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FAQ

Does plums or broccoli contain more calories in 100 grams?
Plums and broccoli contain similar amounts of calories - plum has 46 calories in 100g and broccoli has 34 calories.

Does plums or broccoli have more carbohydrates?
By weight, plums and broccoli contain similar amounts of carbs - plum has 11.4g of carbs for 100g and broccoli has 6.6g of carbohydrates.

Does plums or broccoli contain more potassium?
Broccoli is a rich source of potassium and it has 100% more potassium than plum - plum has 157mg of potassium in 100 grams and broccoli has 316mg of potassium.