Plums vs. Strawberries
Nutrition comparison of Plums and Strawberries
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
plums
versus
strawberries
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in plums and strawberries:
- Strawberry has 51% less sugar than plum.
- Strawberry has more folate.
- Strawberry is an excellent source of Vitamin C.
USDA sources for nutritional information: Plums (Plums, raw) and Strawberries (Strawberries, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Strawberries and plums contain similar amounts of calories - strawberry has 32 calories per 100 grams and plum has 46 calories.
For macronutrient ratios, plums is heavier in carbs and similar to strawberries for protein and fat. Plums has a macronutrient ratio of 6:89:5 and for strawberries, 7:85:8 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Plums | Strawberries | |
|---|---|---|
| Protein | 6% | 7% |
| Carbohydrates | 89% | 85% |
| Fat | 5% | 8% |
| Alcohol | ~ | ~ |
carbohydrates
Strawberries and plums contain similar amounts of carbs - strawberry has 7.7g of total carbs per 100 grams and plum has 11.4g of carbohydrates.
The carbs in strawberries are made of 71% sugar, 29% dietary fiber and 1% starch, whereas the carbs in plums comprise of 88% sugar and 12% dietary fiber.
dietary fiber
Strawberry has 43% more dietary fiber than plum - strawberry has 2g of dietary fiber per 100 grams and plum has 1.4g of dietary fiber.
sugar
Strawberry has 51% less sugar than plum - strawberry has 4.9g of sugar per 100 grams and plum has 9.9g of sugar.
Protein
protein
Strawberries and plums contain similar amounts of protein - strawberry has 0.67g of protein per 100 grams and plum has 0.7g of protein.
Fat
saturated fat
Both strawberries and plums are low in saturated fat - strawberry has 0.02g of saturated fat per 100 grams and plum has 0.02g of saturated fat.
Vitamins
Vitamin C
Strawberry is an excellent source of Vitamin C and it has 519% more Vitamin C than plum - strawberry has 58.8mg of Vitamin C per 100 grams and plum has 9.5mg of Vitamin C.
Vitamin A
Strawberries and plums contain similar amounts of Vitamin A - strawberry has 1ug of Vitamin A per 100 grams and plum has 17ug of Vitamin A.
Vitamin E
Strawberries and plums contain similar amounts of Vitamin E - strawberry has 0.29mg of Vitamin E per 100 grams and plum has 0.26mg of Vitamin E.
Vitamin K
Strawberries and plums contain similar amounts of Vitamin K - strawberry has 2.2ug of Vitamin K per 100 grams and plum has 6.4ug of Vitamin K.
The B Vitamins
Strawberry has more folate. Both plums and strawberries contain significant amounts of thiamin, riboflavin, niacin, pantothenic acid and Vitamin B6.
| Plums | Strawberries | |
|---|---|---|
| Thiamin | 0.028 MG | 0.024 MG |
| Riboflavin | 0.026 MG | 0.022 MG |
| Niacin | 0.417 MG | 0.386 MG |
| Pantothenic acid | 0.135 MG | 0.125 MG |
| Vitamin B6 | 0.029 MG | 0.047 MG |
| Folate | 5 UG | 24 UG |
Minerals
calcium
Strawberry has 167% more calcium than plum - strawberry has 16mg of calcium per 100 grams and plum has 6mg of calcium.
iron
Strawberries and plums contain similar amounts of iron - strawberry has 0.41mg of iron per 100 grams and plum has 0.17mg of iron.
potassium
Strawberries and plums contain similar amounts of potassium - strawberry has 153mg 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 strawberries contain significant amounts of quercetin.
| Plums | Strawberries | |
|---|---|---|
| Quercetin | 0.9 mg | 1.11 mg |
| kaempferol | ~ | 0.5 mg |
| myricetin | ~ | 0.04 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,
| Plums | Strawberries | |
|---|---|---|
| beta-carotene | 190 UG | 7 UG |
| lutein + zeaxanthin | 73 UG | 26 UG |
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, strawberry has more linoleic acid than plum per 100 grams.
| Plums | Strawberries | |
|---|---|---|
| linoleic acid | 0.044 G | 0.09 G |
| Total | 0.044 G | 0.09 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 Strawberries (Strawberries, raw) .
Plums g
()
|
Daily Values (%) |
Strawberries 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 strawberries or plums contain more calories in 100 grams?Strawberries and plums contain similar amounts of calories - strawberry has 32 calories in 100g and plum has 46 calories.
Does strawberries or plums have more carbohydrates?
By weight, strawberries and plums contain similar amounts of carbs - strawberry has 7.7g of carbs for 100g and plum has 11.4g of carbohydrates. the carbs in strawberries are made of 70% sugar, 30% dietary fiber and 0% starch, whereas the carbs in plums comprise of 90% sugar and 10% dietary fiber.