Plums vs. Tomato

Nutrition comparison of Plums and Tomato


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

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

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

  • Tomato has 61% less calories than plum.
  • Tomato has 66% less carbohydrates than plum.
  • Tomato has 73% less sugar than plum.
  • Tomato has more Vitamin B6 and folate.
  • Tomato is a great source of Vitamin C and potassium.
Detailed nutritional comparison of plums and tomato 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 Tomato (Tomatoes, red, ripe, raw, year round average) . Have a correction or suggestions? Shoot us an email.


Image of Plums src
Image of Tomato src

Calories and Carbs

calories

Tomato has 61% less calories than plum - plum has 46 calories per 100 grams and tomato has 18 calories.

For macronutrient ratios, plums is lighter in protein, heavier in carbs and lighter in fat compared to tomato per calorie. Plums has a macronutrient ratio of 6:90:5 and for tomato, 17:75:9 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Plums Tomato
Protein 6% 17%
Carbohydrates 90% 75%
Fat 5% 9%
Alcohol ~ ~

carbohydrates

Tomato has 66% less carbohydrates than plum - plum has 11.4g of total carbs per 100 grams and tomato has 3.9g of carbohydrates.

The carbs in plums are made of 88% sugar and 12% dietary fiber, whereas the carbs in tomato comprise of 69% sugar and 31% dietary fiber.

dietary fiber

Plums and tomato contain similar amounts of dietary fiber - plum has 1.4g of dietary fiber per 100 grams and tomato has 1.2g of dietary fiber.

sugar

Tomato has 73% less sugar than plum - plum has 9.9g of sugar per 100 grams and tomato has 2.6g of sugar.



Protein

protein

Plums and tomato contain similar amounts of protein - plum has 0.7g of protein per 100 grams and tomato has 0.88g of protein.

Fat

saturated fat

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

Vitamins

Vitamin C

Tomato is a great source of Vitamin C and it has 44% more Vitamin C than plum - plum has 9.5mg of Vitamin C per 100 grams and tomato has 13.7mg of Vitamin C.

Vitamin A

Tomato has 147% more Vitamin A than plum - plum has 17ug of Vitamin A per 100 grams and tomato has 42ug of Vitamin A.

Vitamin E

Plums and tomato contain similar amounts of Vitamin E - plum has 0.26mg of Vitamin E per 100 grams and tomato has 0.54mg of Vitamin E.

Vitamin K

Plums and tomato contain similar amounts of Vitamin K - plum has 6.4ug of Vitamin K per 100 grams and tomato has 7.9ug of Vitamin K.

The B Vitamins

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

Plums Tomato
Thiamin 0.028 MG 0.037 MG
Riboflavin 0.026 MG 0.019 MG
Niacin 0.417 MG 0.594 MG
Pantothenic acid 0.135 MG 0.089 MG
Vitamin B6 0.029 MG 0.08 MG
Folate 5 UG 15 UG

Minerals

calcium

Plums and tomato contain similar amounts of calcium - plum has 6mg of calcium per 100 grams and tomato has 10mg of calcium.

iron

Plums and tomato contain similar amounts of iron - plum has 0.17mg of iron per 100 grams and tomato has 0.27mg of iron.

potassium

Tomato is a great source of potassium and it has 51% more potassium than plum - plum has 157mg of potassium per 100 grams and tomato has 237mg 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 tomato contain significant amounts of quercetin.

Plums Tomato
Quercetin 0.9 mg 0.58 mg
kaempferol ~ 0.09 mg
myricetin ~ 0.13 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 tomato contain significant amounts of lutein + zeaxanthin.

Plums Tomato
beta-carotene 190 UG 449 UG
lutein + zeaxanthin 73 UG 123 UG
alpha-carotene ~ 101 UG
lycopene ~ 2573 UG

Omega-3 and Omega-6

omega 6s

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

Plums Tomato
linoleic acid 0.044 G 0.08 G
Total 0.044 G 0.08 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 Tomato (Tomatoes, red, ripe, raw, year round average) .

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G Water G
G Starch G
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