Plums vs Acerola
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Acerola, (west indian cherry), raw is higher in more vitamins & minerals
Calories (kcal)
Plums 46
Acerola 32
Protein (g)
Plums 0.700
Acerola 0.400
Carbs (g)
Plums 11.4
Acerola 7.69
Fat (g)
Plums 0.280
Acerola 0.300
Fiber (g)
Plums 1.40
Acerola 1.10
Quick answers
Which has more protein?
Plums, raw — 0.700g vs 0.400g per 100g.
Which has fewer calories?
Acerola, (west indian cherry), raw — 32 vs 46 kcal per 100g.
Which is more nutrient-dense?
Acerola, (west indian cherry), raw 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 | Acerola | Diff |
|---|---|---|---|
| Energy | |||
| Energy | 46 kcal | 32 kcal | +44% |
| Macronutrients | |||
| Water | 87.2 g | 91.4 g | -5% |
| Protein | 0.700 g | 0.400 g | +75% |
| Total lipid (fat) | 0.280 g | 0.300 g | -7% |
| Carbohydrate, by difference | 11.4 g | 7.69 g | +49% |
| Fiber, total dietary | 1.40 g | 1.10 g | +27% |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 0.017 g | 0.068 g | -75% |
| Fatty acids, total monounsaturated | 0.134 g | 0.082 g | +63% |
| Fatty acids, total trans | 0 g | 0 g | = |
| Cholesterol | 0 mg | 0 mg | = |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 9.50 mg | 1678 mg | -99% |
| Thiamin (Vitamin B1) | 0.028 mg | 0.020 mg | +40% |
| Riboflavin (Vitamin B2) | 0.026 mg | 0.060 mg | -57% |
| Niacin (Vitamin B3) | 0.417 mg | 0.400 mg | +4% |
| Pantothenic acid (Vitamin B5) | 0.135 mg | 0.309 mg | -56% |
| Vitamin B-6 — Pyridoxine | 0.029 mg | 0.009 mg | +222% |
| Biotin (Vitamin B7) | 5.00 ug | 14.0 ug | -64% |
| Folate, total (Vitamin B9) | 0 ug | 0 ug | = |
| Choline, total | 1.90 mg | — | |
| Vitamin B-12 — Cobalamin | 0 ug | 0 ug | = |
| Vitamin A, RAE | 17.0 ug | 38.0 ug | -55% |
| Carotene, beta | 190 ug | — | |
| Carotene, alpha | 0 ug | — | |
| Vitamin E (alpha-tocopherol) | 0.260 mg | — | |
| Vitamin D (D2 + D3) | 0 ug | — | |
| Minerals | |||
| Calcium, Ca | 6.00 mg | 12.0 mg | -50% |
| Iron, Fe | 0.170 mg | 0.200 mg | -15% |
| Magnesium, Mg | 7.00 mg | 18.0 mg | -61% |
| Phosphorus, P | 16.0 mg | 11.0 mg | +45% |
| Potassium, K | 157 mg | 146 mg | +8% |
| Sodium, Na | 0 mg | 7.00 mg | -100% |
| Zinc, Zn | 0.100 mg | 0.100 mg | = |
| Copper, Cu | 0.057 mg | 0.086 mg | -34% |
| Manganese, Mn | 0.052 mg | — | |
| Selenium, Se | 0 ug | 0.600 ug | -100% |
| Other Nutrients | |||
| Energy | 192 kj | 134 kj | +43% |
| Ash | 0.370 g | 0.200 g | +85% |
| Total Sugars | 9.92 g | — | |
| Sucrose | 1.57 g | — | |
| Glucose | 5.07 g | — | |
| Fructose | 3.07 g | — | |
| Lactose | 0 g | — | |
| Maltose | 0.080 g | — | |
| Galactose | 0.140 g | — | |
| Starch | 0 g | — | |
| Fluoride, F | 2.00 ug | — | |
| Folic acid (Vitamin B9 — synthetic) | 5.00 ug | 14.0 ug | -64% |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 5.00 ug | 14.0 ug | -64% |
| Vitamin B-12, added | 0 ug | — | |
| Retinol | 0 ug | 0 ug | = |
| Beta-carotene (Provitamin A) | 35.0 ug | — | |
| Vitamin A, IU | 345 IU | 767 IU | -55% |
| Beta-cryptoxanthin (Provitamin A) | 0 ug | — | |
| Lycopene | 73.0 ug | — | |
| Vitamin E, added | 0 mg | — | |
| Vitamin E — Beta-Tocopherol (β-Tocopherol) | 0 mg | — | |
| Vitamin E — Gamma-Tocopherol (γ-Tocopherol) | 0.080 mg | — | |
| Vitamin E — Delta-Tocopherol (δ-Tocopherol) | 0 mg | — | |
| Vitamin E — Alpha-Tocotrienol (α-Tocotrienol) | 0.040 mg | — | |
| Vitamin E — Beta-Tocotrienol (β-Tocotrienol) | 0 mg | — | |
| Vitamin E — Gamma-Tocotrienol (γ-Tocotrienol) | 0.010 mg | — | |
| Vitamin E — Delta-Tocotrienol (δ-Tocotrienol) | 0 mg | — | |
| Vitamin D (D2 + D3 — total) | 0 IU | — | |
| Vitamin K1 — Phylloquinone | 6.40 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 g | 0 g | = |
| SFA 10:0 (Capric acid) | 0 g | 0 g | = |
| SFA 12:0 (Lauric acid) | 0 g | 0 g | = |
| SFA 14:0 (Myristic acid) | 0 g | 0.002 g | -100% |
| SFA 16:0 (Palmitic acid) | 0.014 g | 0.048 g | -71% |
| SFA 18:0 (Stearic acid) | 0.003 g | 0.016 g | -81% |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.002 g | 0.001 g | +100% |
| MUFA 18:1 (Omega-9, Oleic acid family) | 0.132 g | 0.081 g | +63% |
| 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 | 0.044 g | 0.090 g | -51% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 0.044 g | 0.046 g | -4% |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0 g | 0.044 g | -100% |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) | 0 g | 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 | = |
| Phytosterols | 7.00 mg | — | |
| Tryptophan (EAA) | 0.009 g | — | |
| Threonine (EAA) | 0.010 g | — | |
| Isoleucine (EAA, BCAA) | 0.014 g | — | |
| Leucine (EAA, BCAA) | 0.015 g | — | |
| Lysine (EAA) | 0.016 g | — | |
| Methionine (EAA) | 0.008 g | — | |
| Cystine (conditionally essential) | 0.002 g | — | |
| Phenylalanine (EAA) | 0.014 g | — | |
| Tyrosine (conditionally essential) | 0.008 g | — | |
| Valine (EAA, BCAA) | 0.016 g | — | |
| Arginine (conditionally essential) | 0.009 g | — | |
| Histidine (EAA) | 0.009 g | — | |
| Alanine | 0.028 g | — | |
| Aspartic acid | 0.352 g | — | |
| Glutamic acid | 0.035 g | — | |
| Glycine (conditionally essential) | 0.009 g | — | |
| Proline (conditionally essential) | 0.027 g | — | |
| Serine | 0.023 g | — | |
| Alcohol, ethyl | 0 g | 0 g | = |
| Caffeine | 0 mg | — | |
| Theobromine | 0 mg | — | |
| Daidzein | 0 mg | — | |
| Genistein | 0.003 mg | — | |
| Proanthocyanidin dimers | 33.2 mg | — | |
| Proanthocyanidin trimers | 20.6 mg | — | |
| Proanthocyanidin 4-6mers | 52.2 mg | — | |
| Proanthocyanidin 7-10mers | 30.3 mg | — | |
| Proanthocyanidin polymers (>10mers) | 60.5 mg | — | |
| Apigenin | 0 mg | 0 mg | = |
| Luteolin | 0 mg | 0 mg | = |
| Kaempferol | 0 mg | 1.05 mg | -100% |
| Myricetin | 0 mg | 0 mg | = |
| Quercetin | 0.900 mg | 4.74 mg | -81% |
| Flavonoids | |||
| (-)-Epicatechin | 3.20 mg | — | |
| (-)-Epicatechin 3-gallate | 0.760 mg | — | |
| (-)-Epigallocatechin | 0.240 mg | — | |
| (-)-Epigallocatechin 3-gallate | 0.400 mg | — | |
| (+)-Catechin | 2.89 mg | — | |
| (+)-Gallocatechin | 0.090 mg | — | |
| Fluoride | |||
| Mean mcg/100g ** | 2.00 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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