Plums vs Carob flour
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Carob flour is higher in more vitamins & minerals
Calories (kcal)
Plums 46
Carob flour 222
Protein (g)
Plums 0.700
Carob flour 4.62
Carbs (g)
Plums 11.4
Carob flour 88.9
Fat (g)
Plums 0.280
Carob flour 0.650
Fiber (g)
Plums 1.40
Carob flour 39.8
Quick answers
Which has more protein?
Carob flour — 4.62g vs 0.700g per 100g.
Which has fewer calories?
Plums, raw — 46 vs 222 kcal per 100g.
Which is more nutrient-dense?
Carob flour 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 | Carob flour | Diff |
|---|---|---|---|
| Energy | |||
| Energy | 46 kcal | 222 kcal | -79% |
| Macronutrients | |||
| Water | 87.2 g | 3.58 g | +2337% |
| Protein | 0.700 g | 4.62 g | -85% |
| Total lipid (fat) | 0.280 g | 0.650 g | -57% |
| Carbohydrate, by difference | 11.4 g | 88.9 g | -87% |
| Fiber, total dietary | 1.40 g | 39.8 g | -96% |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 0.017 g | 0.090 g | -81% |
| Fatty acids, total monounsaturated | 0.134 g | 0.197 g | -32% |
| Fatty acids, total trans | 0 g | 0 g | = |
| Cholesterol | 0 mg | 0 mg | = |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 9.50 mg | 0.200 mg | +4650% |
| Thiamin (Vitamin B1) | 0.028 mg | 0.053 mg | -47% |
| Riboflavin (Vitamin B2) | 0.026 mg | 0.461 mg | -94% |
| Niacin (Vitamin B3) | 0.417 mg | 1.90 mg | -78% |
| Pantothenic acid (Vitamin B5) | 0.135 mg | 0.047 mg | +187% |
| Vitamin B-6 — Pyridoxine | 0.029 mg | 0.366 mg | -92% |
| Biotin (Vitamin B7) | 5.00 ug | 29.0 ug | -83% |
| Folate, total (Vitamin B9) | 0 ug | 0 ug | = |
| Choline, total | 1.90 mg | 11.9 mg | -84% |
| Vitamin B-12 — Cobalamin | 0 ug | 0 ug | = |
| Vitamin A, RAE | 17.0 ug | 1.00 ug | +1600% |
| Carotene, beta | 190 ug | 8.00 ug | +2275% |
| Carotene, alpha | 0 ug | 0 ug | = |
| Vitamin E (alpha-tocopherol) | 0.260 mg | 0.630 mg | -59% |
| Vitamin D (D2 + D3) | 0 ug | 0 ug | = |
| Minerals | |||
| Calcium, Ca | 6.00 mg | 348 mg | -98% |
| Iron, Fe | 0.170 mg | 2.94 mg | -94% |
| Magnesium, Mg | 7.00 mg | 54.0 mg | -87% |
| Phosphorus, P | 16.0 mg | 79.0 mg | -80% |
| Potassium, K | 157 mg | 827 mg | -81% |
| Sodium, Na | 0 mg | 35.0 mg | -100% |
| Zinc, Zn | 0.100 mg | 0.920 mg | -89% |
| Copper, Cu | 0.057 mg | 0.571 mg | -90% |
| Manganese, Mn | 0.052 mg | 0.508 mg | -90% |
| Selenium, Se | 0 ug | 5.30 ug | -100% |
| Other Nutrients | |||
| Energy | 192 kj | 929 kj | -79% |
| Ash | 0.370 g | 2.27 g | -84% |
| Total Sugars | 9.92 g | 49.1 g | -80% |
| 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 | 29.0 ug | -83% |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 5.00 ug | 29.0 ug | -83% |
| 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 | 14.0 IU | +2364% |
| Beta-cryptoxanthin (Provitamin A) | 0 ug | 0 ug | = |
| Lycopene | 73.0 ug | 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 | -100% |
| SFA 16:0 (Palmitic acid) | 0.014 g | 0.072 g | -81% |
| SFA 18:0 (Stearic acid) | 0.003 g | 0.014 g | -79% |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.002 g | 0.004 g | -50% |
| MUFA 18:1 (Omega-9, Oleic acid family) | 0.132 g | 0.194 g | -32% |
| 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 | 0.216 g | -80% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 0.044 g | 0.212 g | -79% |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0 g | 0.004 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 | 0.048 g | -81% |
| Threonine (EAA) | 0.010 g | 0.271 g | -96% |
| Isoleucine (EAA, BCAA) | 0.014 g | 0.209 g | -93% |
| Leucine (EAA, BCAA) | 0.015 g | 0.442 g | -97% |
| Lysine (EAA) | 0.016 g | 0.196 g | -92% |
| Methionine (EAA) | 0.008 g | 0.081 g | -90% |
| Cystine (conditionally essential) | 0.002 g | 0.029 g | -93% |
| Phenylalanine (EAA) | 0.014 g | 0.151 g | -91% |
| Tyrosine (conditionally essential) | 0.008 g | 0.120 g | -93% |
| Valine (EAA, BCAA) | 0.016 g | 0.446 g | -96% |
| Arginine (conditionally essential) | 0.009 g | 0.130 g | -93% |
| Histidine (EAA) | 0.009 g | 0.122 g | -93% |
| Alanine | 0.028 g | 0.584 g | -95% |
| Aspartic acid | 0.352 g | 0.503 g | -30% |
| Glutamic acid | 0.035 g | 0.362 g | -90% |
| Glycine (conditionally essential) | 0.009 g | 0.267 g | -97% |
| Proline (conditionally essential) | 0.027 g | 0.354 g | -92% |
| Serine | 0.023 g | 0.304 g | -92% |
| 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 | 0.440 mg | -100% |
| Myricetin | 0 mg | 6.73 mg | -100% |
| Quercetin | 0.900 mg | 38.8 mg | -98% |
| Flavonoids | |||
| (-)-Epicatechin | 3.20 mg | — | |
| (-)-Epicatechin 3-gallate | 0.760 mg | 30.1 mg | -97% |
| (-)-Epigallocatechin | 0.240 mg | — | |
| (-)-Epigallocatechin 3-gallate | 0.400 mg | 109 mg | -100% |
| (+)-Catechin | 2.89 mg | 50.8 mg | -94% |
| (+)-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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