Plums vs Apple juice

Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy

Plums, raw is higher in more vitamins & minerals

Calories (kcal)

Plums 46
Apple juice 46

Protein (g)

Plums 0.700
Apple juice 0.100

Carbs (g)

Plums 11.4
Apple juice 11.3

Fat (g)

Plums 0.280
Apple juice 0.130

Fiber (g)

Plums 1.40
Apple juice 0.200

Quick answers

Which has more protein?

Plums, raw — 0.700g vs 0.100g per 100g.

Which has fewer calories?

Plums, raw — 46 vs 46 kcal per 100g.

Which is more nutrient-dense?

Plums, 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 Apple juice
Energy
Energy 46 kcal 46 kcal
Macronutrients
Water 87.2 g 88.2 g
Protein 0.700 g 0.100 g
Total lipid (fat) 0.280 g 0.130 g
Carbohydrate, by difference 11.4 g 11.3 g
Fiber, total dietary 1.40 g 0.200 g
Fats & Fatty Acids
Fatty acids, total saturated 0.017 g 0.022 g
Fatty acids, total monounsaturated 0.134 g 0.006 g
Fatty acids, total trans 0 g 0 g
Cholesterol 0 mg 0 mg
Vitamins
Vitamin C, total ascorbic acid 9.50 mg 38.5 mg
Thiamin (Vitamin B1) 0.028 mg 0.021 mg
Riboflavin (Vitamin B2) 0.026 mg 0.017 mg
Niacin (Vitamin B3) 0.417 mg 0.073 mg
Pantothenic acid (Vitamin B5) 0.135 mg 0.049 mg
Vitamin B-6 — Pyridoxine 0.029 mg 0.018 mg
Biotin (Vitamin B7) 5.00 ug 0 ug
Folate, total (Vitamin B9) 0 ug 0 ug
Choline, total 1.90 mg 1.80 mg
Vitamin B-12 — Cobalamin 0 ug 0 ug
Vitamin A, RAE 17.0 ug 0 ug
Carotene, beta 190 ug 0 ug
Carotene, alpha 0 ug 0 ug
Vitamin E (alpha-tocopherol) 0.260 mg 0.010 mg
Vitamin D (D2 + D3) 0 ug 0 ug
Minerals
Calcium, Ca 6.00 mg 8.00 mg
Iron, Fe 0.170 mg 0.120 mg
Magnesium, Mg 7.00 mg 5.00 mg
Phosphorus, P 16.0 mg 7.00 mg
Potassium, K 157 mg 101 mg
Sodium, Na 0 mg 4.00 mg
Zinc, Zn 0.100 mg 0.020 mg
Copper, Cu 0.057 mg 0.012 mg
Manganese, Mn 0.052 mg 0.074 mg
Selenium, Se 0 ug 0.100 ug
Other Nutrients
Energy 192 kj 191 kj
Ash 0.370 g 0.230 g
Total Sugars 9.92 g 9.62 g
Sucrose 1.57 g 1.26 g
Glucose 5.07 g 2.63 g
Fructose 3.07 g 5.73 g
Lactose 0 g 0 g
Maltose 0.080 g 0 g
Galactose 0.140 g 0 g
Starch 0 g —
Fluoride, F 2.00 ug 39.1 ug
Folic acid (Vitamin B9 — synthetic) 5.00 ug 0 ug
Folate, DFE (Vitamin B9 — dietary folate equivalents) 5.00 ug 0 ug
Betaine — 0.100 mg
Vitamin B-12, added 0 ug 0 ug
Retinol 0 ug 0 ug
Beta-carotene (Provitamin A) 35.0 ug 0 ug
Vitamin A, IU 345 IU 1.00 IU
Beta-cryptoxanthin (Provitamin A) 0 ug 0 ug
Lycopene 73.0 ug 16.0 ug
Vitamin E, added 0 mg 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 0 IU
Vitamin K1 — Phylloquinone 6.40 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 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 0.001 g
SFA 16:0 (Palmitic acid) 0.014 g 0.018 g
SFA 18:0 (Stearic acid) 0.003 g 0.002 g
MUFA 16:1 (Omega-7, Palmitoleic acid) 0.002 g 0 g
MUFA 18:1 (Omega-9, Oleic acid family) 0.132 g 0.005 g
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 0.039 g
PUFA 18:2 (Omega-6, Linoleic acid) 0.044 g 0.033 g
PUFA 18:3 (Omega-3, Alpha-linolenic family) 0 g 0.007 g
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 0 mg
Theobromine 0 mg 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 —
Luteolin 0 mg —
Kaempferol 0 mg —
Myricetin 0 mg —
Quercetin 0.900 mg —
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.

Plums, raw nutrition facts Apple juice, canned or bottled, unsweetened, with added ascorbic acid nutrition facts Compare other foods →

Dig deeper — biggest differences

Vitamin E (alpha-tocopherol) +2500% in Plums, raw Protein +600% in Plums, raw Fiber, total dietary +600% in Plums, raw Niacin (Vitamin B3) +471% in Plums, raw

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