Plums vs Apple juice
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Plums, dried (prunes), uncooked is higher in more vitamins & minerals
Calories (kcal)
Plums 240
Apple juice 46
Protein (g)
Plums 2.18
Apple juice 0.100
Carbs (g)
Plums 63.9
Apple juice 11.3
Fat (g)
Plums 0.380
Apple juice 0.130
Fiber (g)
Plums 7.10
Apple juice 0.200
Quick answers
Which has more protein?
Plums, dried (prunes), uncooked — 2.18g vs 0.100g per 100g.
Which has fewer calories?
Apple juice, canned or bottled, unsweetened, with added ascorbic acid — 46 vs 240 kcal per 100g.
Which is more nutrient-dense?
Plums, dried (prunes), uncooked scores higher in more vitamins and minerals per 100g, though both foods can be part of a healthy diet.
Full Nutrition Comparison
All values per 100g edible portion. Green = Food A higher · Blue = Food B higher
| Nutrient | Plums | Apple juice | Diff |
|---|---|---|---|
| Energy | |||
| Energy | 240 kcal | 46 kcal | +422% |
| Macronutrients | |||
| Water | 30.9 g | 88.2 g | -65% |
| Protein | 2.18 g | 0.100 g | +2080% |
| Total lipid (fat) | 0.380 g | 0.130 g | +192% |
| Carbohydrate, by difference | 63.9 g | 11.3 g | +465% |
| Fiber, total dietary | 7.10 g | 0.200 g | +3450% |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 0.088 g | 0.022 g | +300% |
| Fatty acids, total monounsaturated | 0.053 g | 0.006 g | +783% |
| Fatty acids, total trans | — | 0 g | |
| Cholesterol | 0 mg | 0 mg | = |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 0.600 mg | 38.5 mg | -98% |
| Thiamin (Vitamin B1) | 0.051 mg | 0.021 mg | +143% |
| Riboflavin (Vitamin B2) | 0.186 mg | 0.017 mg | +994% |
| Niacin (Vitamin B3) | 1.88 mg | 0.073 mg | +2478% |
| Pantothenic acid (Vitamin B5) | 0.422 mg | 0.049 mg | +761% |
| Vitamin B-6 — Pyridoxine | 0.205 mg | 0.018 mg | +1039% |
| Biotin (Vitamin B7) | 4.00 ug | 0 ug | |
| Folate, total (Vitamin B9) | 0 ug | 0 ug | = |
| Choline, total | 10.1 mg | 1.80 mg | +461% |
| Vitamin B-12 — Cobalamin | 0 ug | 0 ug | = |
| Vitamin A, RAE | 39.0 ug | 0 ug | |
| Carotene, beta | 394 ug | 0 ug | |
| Carotene, alpha | 57.0 ug | 0 ug | |
| Vitamin E (alpha-tocopherol) | 0.430 mg | 0.010 mg | +4200% |
| Vitamin D (D2 + D3) | 0 ug | 0 ug | = |
| Minerals | |||
| Calcium, Ca | 43.0 mg | 8.00 mg | +438% |
| Iron, Fe | 0.930 mg | 0.120 mg | +675% |
| Magnesium, Mg | 41.0 mg | 5.00 mg | +720% |
| Phosphorus, P | 69.0 mg | 7.00 mg | +886% |
| Potassium, K | 732 mg | 101 mg | +625% |
| Sodium, Na | 2.00 mg | 4.00 mg | -50% |
| Zinc, Zn | 0.440 mg | 0.020 mg | +2100% |
| Copper, Cu | 0.281 mg | 0.012 mg | +2242% |
| Manganese, Mn | 0.299 mg | 0.074 mg | +304% |
| Selenium, Se | 0.300 ug | 0.100 ug | +200% |
| Other Nutrients | |||
| Energy | 1006 kj | 191 kj | +427% |
| Ash | 2.64 g | 0.230 g | +1048% |
| Total Sugars | 38.1 g | 9.62 g | +296% |
| Sucrose | 0.150 g | 1.26 g | -88% |
| Glucose | 25.5 g | 2.63 g | +868% |
| Fructose | 12.4 g | 5.73 g | +117% |
| Lactose | 0 g | 0 g | = |
| Maltose | 0.060 g | 0 g | |
| Galactose | 0 g | 0 g | = |
| Starch | 5.11 g | — | |
| Fluoride, F | 4.00 ug | 39.1 ug | -90% |
| Folic acid (Vitamin B9 — synthetic) | 4.00 ug | 0 ug | |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 4.00 ug | 0 ug | |
| Betaine | 0.400 mg | 0.100 mg | +300% |
| Vitamin B-12, added | 0 ug | 0 ug | = |
| Retinol | 0 ug | 0 ug | = |
| Beta-carotene (Provitamin A) | 93.0 ug | 0 ug | |
| Vitamin A, IU | 781 IU | 1.00 IU | +78000% |
| Beta-cryptoxanthin (Provitamin A) | 0 ug | 0 ug | = |
| Lycopene | 148 ug | 16.0 ug | +825% |
| Vitamin E, added | 0 mg | 0 mg | = |
| Vitamin E — Beta-Tocopherol (β-Tocopherol) | 0 mg | — | |
| Vitamin E — Gamma-Tocopherol (γ-Tocopherol) | 0.020 mg | — | |
| Vitamin E — Delta-Tocopherol (δ-Tocopherol) | 0 mg | — | |
| Vitamin E — Alpha-Tocotrienol (α-Tocotrienol) | 0.010 mg | — | |
| Vitamin E — Beta-Tocotrienol (β-Tocotrienol) | 0 mg | — | |
| Vitamin E — Gamma-Tocotrienol (γ-Tocotrienol) | 0 mg | — | |
| Vitamin E — Delta-Tocotrienol (δ-Tocotrienol) | 0 mg | — | |
| Vitamin D (D2 + D3 — total) | 0 IU | 0 IU | = |
| Vitamin K1 — Phylloquinone | 59.5 ug | 0 ug | |
| Vitamin K (Dihydrophylloquinone — K1 reduced form) | 0 ug | — | |
| SFA 4:0 (Butyric acid) | 0 g | 0 g | = |
| SFA 6:0 (Caproic acid) | 0 g | 0 g | = |
| SFA 8:0 (Caprylic acid) | 0.007 g | 0 g | |
| SFA 10:0 (Capric acid) | 0.005 g | 0 g | |
| SFA 12:0 (Lauric acid) | 0.001 g | 0 g | |
| SFA 14:0 (Myristic acid) | 0 g | 0.001 g | -100% |
| SFA 15:0 (Pentadecanoic acid) | 0 g | — | |
| SFA 16:0 (Palmitic acid) | 0.030 g | 0.018 g | +67% |
| SFA 17:0 (Margaric acid) | 0 g | — | |
| SFA 18:0 (Stearic acid) | 0.044 g | 0.002 g | +2100% |
| SFA 20:0 (Arachidic acid) | 0.001 g | — | |
| SFA 22:0 (Behenic acid) | 0.001 g | — | |
| MUFA 14:1 (Myristoleic acid) | 0 g | — | |
| MUFA 15:1 (Pentadecenoic acid) | 0 g | — | |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.039 g | 0 g | |
| MUFA 17:1 (Heptadecenoic acid) | 0 g | — | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 0.014 g | 0.005 g | +180% |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0 g | 0 g | = |
| MUFA 22:1 (Omega-9, Erucic acid family) | 0 g | 0 g | = |
| Fatty acids, total polyunsaturated | 0.062 g | 0.039 g | +59% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 0.044 g | 0.033 g | +33% |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.017 g | 0.007 g | +143% |
| PUFA 18:3 n-6 (Omega-6, GLA — Gamma-linolenic acid) | 0 g | — | |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) | 0 g | 0 g | = |
| PUFA 20:2 n-6 (Omega-6, Eicosadienoic acid) | 0 g | — | |
| PUFA 20:3 (DGLA family — Dihomo-gamma-linolenic acid) | 0 g | — | |
| PUFA 20:4 (Omega-6, Arachidonic acid family) | 0 g | 0 g | = |
| PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) | 0 g | 0 g | = |
| PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid) | 0 g | 0 g | = |
| PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) | 0 g | 0 g | = |
| Tryptophan (EAA) | 0.025 g | — | |
| Threonine (EAA) | 0.049 g | — | |
| Isoleucine (EAA, BCAA) | 0.041 g | — | |
| Leucine (EAA, BCAA) | 0.066 g | — | |
| Lysine (EAA) | 0.050 g | — | |
| Methionine (EAA) | 0.016 g | — | |
| Cystine (conditionally essential) | 0.011 g | — | |
| Phenylalanine (EAA) | 0.052 g | — | |
| Tyrosine (conditionally essential) | 0.021 g | — | |
| Valine (EAA, BCAA) | 0.056 g | — | |
| Arginine (conditionally essential) | 0.037 g | — | |
| Histidine (EAA) | 0.027 g | — | |
| Alanine | 0.066 g | — | |
| Aspartic acid | 0.801 g | — | |
| Glutamic acid | 0.114 g | — | |
| Glycine (conditionally essential) | 0.047 g | — | |
| Proline (conditionally essential) | 0.130 g | — | |
| Serine | 0.059 g | — | |
| Alcohol, ethyl | 0 g | 0 g | = |
| Caffeine | 0 mg | 0 mg | = |
| Theobromine | 0 mg | 0 mg | = |
| Daidzein | 0 mg | — | |
| Genistein | 0.003 mg | — | |
| Proanthocyanidin dimers | 0 mg | — | |
| Proanthocyanidin trimers | 0 mg | — | |
| Proanthocyanidin 4-6mers | 0 mg | — | |
| Proanthocyanidin 7-10mers | 0 mg | — | |
| Proanthocyanidin polymers (>10mers) | 0 mg | — | |
| Apigenin | 0 mg | — | |
| Luteolin | 0.010 mg | — | |
| Kaempferol | 0.010 mg | — | |
| Myricetin | 0.010 mg | — | |
| Quercetin | 1.80 mg | — | |
| Flavonoids | |||
| (-)-Epicatechin | 0 mg | — | |
| (-)-Epicatechin 3-gallate | 0 mg | — | |
| (-)-Epigallocatechin | 0 mg | — | |
| (-)-Epigallocatechin 3-gallate | 0 mg | — | |
| (+)-Catechin | 0 mg | — | |
| (+)-Gallocatechin | 0 mg | — | |
| Choline | |||
| Choline from glycerophoshocholine | 0.900 mg | — | |
| Choline from phosphatidylcholine | 2.50 mg | — | |
| Choline from phosphocholine | 0 mg | — | |
| Choline from sphingomyelin | 0 mg | — | |
| Free Choline | 6.70 mg | — | |
| Total Choline | 10.0 mg | — | |
| Fluoride | |||
| Mean mcg/100g ** | 4.00 mg | — | |
| Isoflavones | |||
| Total isoflavones | 0.003 mg | — | |
* All values per 100g edible portion. Source: USDA SR Legacy and USDA SR Legacy. Diff column shows percentage difference relative to Food B.
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