Plums Purple vs Raspberries
Every measured nutrient, side by side. Per 100 calories first, since food densities differ.
Key takeaways
- Raspberries has more protein per 100 calories: 2.02 g against 0.565 g.
- Raspberries is lighter per 100 g: 54.7 kcal against 70.4 kcal.
- Plums Purple leads in 20 micronutrients, including Vitamin A, Sodium, Sugar.
- Raspberries leads in 24 micronutrients, including Thiamin (B1), Niacin (B3), Pantothenic Acid (B5).
Per 100 calories
| Nutrient | Plums Purple | Raspberries |
|---|---|---|
| Calories | 100 kcal | 100 kcal |
| Protein | 0.565 g | 2.02 g |
| Carbs | 26.1 g | 22.7 g |
| Fat | 0.094 g | 0.767 g |
| Vitamins | ||
| Vitamin A | 38.1 µg | 3.66 µg |
| Thiamin (B1) | 0.026 mg | 0.059 mg |
| Riboflavin (B2) | 0.061 mg | 0.07 mg |
| Niacin (B3) | 0.487 mg | 1.09 mg |
| Pantothenic Acid (B5) | 0.102 mg | 0.602 mg |
| Vitamin B6 | 0.038 mg | 0.101 mg |
| Folate | 4.26 µg | 38.4 µg |
| Choline | 1.85 mg | 22.5 mg |
| Vitamin C | 1.9 mg | 45 mg |
| Vitamin E | 0.256 mg | 1.59 mg |
| Vitamin K | 6.11 µg | 14.3 µg |
| Minerals | ||
| Calcium | 12.5 mg | 37.9 mg |
| Iron | 0.858 mg | 1.04 mg |
| Magnesium | 7.95 mg | 37.7 mg |
| Phosphorus | 18.8 mg | 51.7 mg |
| Potassium | 157 mg | 281 mg |
| Sodium | 17 mg | 0.915 mg |
| Zinc | 0.116 mg | 0.587 mg |
| Copper | 0.058 mg | 0.13 mg |
| Manganese | 0.045 mg | 1.06 mg |
| Selenium | 0 µg | 0.366 µg |
| Carbohydrates | ||
| Fiber | 1.31 g | 11.9 g |
| Sugar | 22 g | 8.09 g |
| Fructose | 0 g | 3.69 g |
| Fats | ||
| Polyunsaturated Fat | 0.021 g | 0.686 g |
| Monounsaturated Fat | 0.062 g | 0.117 g |
| Saturated Fat | 0.007 g | 0.035 g |
| Omega-6 (Linoleic Acid) | 0.021 g | 0.456 g |
| Amino Acids | ||
| Histidine | 0.009 g | 0 g |
| Isoleucine | 0.011 g | 0 g |
| Leucine | 0.016 g | 0 g |
| Lysine | 0.013 g | 0 g |
| Methionine | 0.004 g | 0 g |
| Cystine | 0.003 g | 0 g |
| Phenylalanine | 0.013 g | 0 g |
| Tyrosine | 0.004 g | 0 g |
| Threonine | 0.011 g | 0 g |
| Valine | 0.014 g | 0 g |
| Arginine | 0.01 g | 0 g |
| Alanine | 0.021 g | 0 g |
| Serine | 0.178 g | 0 g |
| Proline | 0.027 g | 0 g |
| Glycine | 0.009 g | 0 g |
| Aspartic Acid | 0.024 g | 0 g |
| Glutamic Acid | 0.014 g | 0 g |
Per 100 grams
| Nutrient | Plums Purple | Raspberries |
|---|---|---|
| Calories | 70.4 kcal | 54.7 kcal |
| Protein | 0.398 g | 1.11 g |
| Carbs | 18.4 g | 12.4 g |
| Fat | 0.066 g | 0.419 g |
| Vitamins | ||
| Vitamin A | 26.8 µg | 2 µg |
| Thiamin (B1) | 0.018 mg | 0.032 mg |
| Riboflavin (B2) | 0.043 mg | 0.038 mg |
| Niacin (B3) | 0.343 mg | 0.598 mg |
| Pantothenic Acid (B5) | 0.072 mg | 0.329 mg |
| Vitamin B6 | 0.027 mg | 0.055 mg |
| Folate | 3 µg | 21 µg |
| Choline | 1.3 mg | 12.3 mg |
| Vitamin C | 1.34 mg | 24.6 mg |
| Vitamin E | 0.18 mg | 0.87 mg |
| Vitamin K | 4.3 µg | 7.8 µg |
| Minerals | ||
| Calcium | 8.8 mg | 20.7 mg |
| Iron | 0.604 mg | 0.57 mg |
| Magnesium | 5.6 mg | 20.6 mg |
| Phosphorus | 13.2 mg | 28.3 mg |
| Potassium | 111 mg | 154 mg |
| Sodium | 12 mg | 0.5 mg |
| Zinc | 0.082 mg | 0.321 mg |
| Copper | 0.041 mg | 0.071 mg |
| Manganese | 0.032 mg | 0.582 mg |
| Selenium | 0 µg | 0.2 µg |
| Carbohydrates | ||
| Fiber | 0.92 g | 6.5 g |
| Sugar | 15.5 g | 4.42 g |
| Fructose | 0 g | 2.02 g |
| Fats | ||
| Polyunsaturated Fat | 0.015 g | 0.375 g |
| Monounsaturated Fat | 0.044 g | 0.064 g |
| Saturated Fat | 0.005 g | 0.019 g |
| Omega-6 (Linoleic Acid) | 0.015 g | 0.249 g |
| Amino Acids | ||
| Histidine | 0.006 g | 0 g |
| Isoleucine | 0.008 g | 0 g |
| Leucine | 0.011 g | 0 g |
| Lysine | 0.009 g | 0 g |
| Methionine | 0.003 g | 0 g |
| Cystine | 0.002 g | 0 g |
| Phenylalanine | 0.009 g | 0 g |
| Tyrosine | 0.003 g | 0 g |
| Threonine | 0.008 g | 0 g |
| Valine | 0.01 g | 0 g |
| Arginine | 0.007 g | 0 g |
| Alanine | 0.015 g | 0 g |
| Serine | 0.125 g | 0 g |
| Proline | 0.019 g | 0 g |
| Glycine | 0.006 g | 0 g |
| Aspartic Acid | 0.017 g | 0 g |
| Glutamic Acid | 0.01 g | 0 g |
Full profiles
Values come from the same measured catalog the Ration tracker uses. See the complete pages for Plums Purple and Raspberries, including preparation variants and research-cited compound levels, or compare any two foods.