Plums vs. Raspberries
Nutrition comparison of Plums and Raspberries
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
plums
versus
raspberries
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in plums and raspberries:
- Raspberry has 55% less sugar than plum.
- Raspberry has more pantothenic acid and folate.
- Raspberry is an excellent source of Vitamin C and dietary fiber.
USDA sources for nutritional information: Plums (Plums, raw) and Raspberries (Raspberries, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Raspberries and plums contain similar amounts of calories - raspberry has 52 calories per 100 grams and plum has 46 calories.
For macronutrient ratios, plums is heavier in carbs, lighter in fat and similar to raspberries for protein. Plums has a macronutrient ratio of 6:89:5 and for raspberries, 8:82:10 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Plums | Raspberries | |
|---|---|---|
| Protein | 6% | 8% |
| Carbohydrates | 89% | 82% |
| Fat | 5% | 10% |
| Alcohol | ~ | ~ |
carbohydrates
Raspberries and plums contain similar amounts of carbs - raspberry has 11.9g of total carbs per 100 grams and plum has 11.4g of carbohydrates.
dietary fiber
Raspberry is an excellent source of dietary fiber and it has 364% more dietary fiber than plum - raspberry has 6.5g of dietary fiber per 100 grams and plum has 1.4g of dietary fiber.
sugar
Raspberry has 55% less sugar than plum - raspberry has 4.4g of sugar per 100 grams and plum has 9.9g of sugar.
Protein
protein
Raspberries and plums contain similar amounts of protein - raspberry has 1.2g of protein per 100 grams and plum has 0.7g of protein.
Fat
saturated fat
Both raspberries and plums are low in saturated fat - raspberry has 0.02g of saturated fat per 100 grams and plum has 0.02g of saturated fat.
Vitamins
Vitamin C
Raspberry is an excellent source of Vitamin C and it has 176% more Vitamin C than plum - raspberry has 26.2mg of Vitamin C per 100 grams and plum has 9.5mg of Vitamin C.
Vitamin A
Raspberries and plums contain similar amounts of Vitamin A - raspberry has 2ug of Vitamin A per 100 grams and plum has 17ug of Vitamin A.
Vitamin E
Raspberries and plums contain similar amounts of Vitamin E - raspberry has 0.87mg of Vitamin E per 100 grams and plum has 0.26mg of Vitamin E.
Vitamin K
Raspberries and plums contain similar amounts of Vitamin K - raspberry has 7.8ug of Vitamin K per 100 grams and plum has 6.4ug of Vitamin K.
The B Vitamins
Raspberry has more pantothenic acid and folate. Both plums and raspberries contain significant amounts of thiamin, riboflavin, niacin and Vitamin B6.
| Plums | Raspberries | |
|---|---|---|
| Thiamin | 0.028 MG | 0.032 MG |
| Riboflavin | 0.026 MG | 0.038 MG |
| Niacin | 0.417 MG | 0.598 MG |
| Pantothenic acid | 0.135 MG | 0.329 MG |
| Vitamin B6 | 0.029 MG | 0.055 MG |
| Folate | 5 UG | 21 UG |
Minerals
calcium
Raspberry has 317% more calcium than plum - raspberry has 25mg of calcium per 100 grams and plum has 6mg of calcium.
iron
Raspberry has 306% more iron than plum - raspberry has 0.69mg of iron per 100 grams and plum has 0.17mg of iron.
potassium
Raspberries and plums contain similar amounts of potassium - raspberry has 151mg of potassium per 100 grams and plum has 157mg 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, both plums and raspberries contain significant amounts of quercetin.
| Plums | Raspberries | |
|---|---|---|
| Quercetin | 0.9 mg | 1.05 mg |
| kaempferol | ~ | 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 raspberries contain significant amounts of lutein + zeaxanthin.
| Plums | Raspberries | |
|---|---|---|
| beta-carotene | 190 UG | 12 UG |
| lutein + zeaxanthin | 73 UG | 136 UG |
| alpha-carotene | ~ | 16 UG |
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, raspberry has more linoleic acid than plum per 100 grams.
| Plums | Raspberries | |
|---|---|---|
| linoleic acid | 0.044 G | 0.249 G |
| Total | 0.044 G | 0.249 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 Raspberries (Raspberries, raw) .
Plums g
()
|
Daily Values (%) |
Raspberries 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 raspberries or plums contain more calories in 100 grams?Raspberries and plums contain similar amounts of calories - raspberry has 52 calories in 100g and plum has 46 calories.
Does raspberries or plums have more carbohydrates?
By weight, raspberries and plums contain similar amounts of carbs - raspberry has 11.9g of carbs for 100g and plum has 11.4g of carbohydrates.