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.
Detailed nutritional comparison of plums and strawberries 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 Strawberries (Strawberries, raw) . Have a correction or suggestions? Shoot us an email.


Image of Plums src
Image of Strawberries src

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, 8:85:7 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Plums Strawberries
Protein 6% 8%
Carbohydrates 89% 85%
Fat 5% 7%
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 weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).

You can try adding or subtracting the amount of either Plums or Strawberries .

Note: The specific food items compared are: Plums (Plums, raw) and Strawberries (Strawberries, raw) .

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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.