Plums Purple vs Raspberries Red
Every measured nutrient, side by side. Per 100 calories first, since food densities differ.
Key takeaways
- Raspberries Red has more protein per 100 calories: 1.16 g against 0.565 g.
- Plums Purple is lighter per 100 g: 70.4 kcal against 79.5 kcal.
- Plums Purple leads in 21 micronutrients, including Vitamin A, Sodium, Sugar.
- Raspberries Red leads in 23 micronutrients, including Thiamin (B1), Riboflavin (B2), Pantothenic Acid (B5).
Per 100 calories
| Nutrient | Plums Purple | Raspberries Red |
|---|---|---|
| Calories | 100 kcal | 100 kcal |
| Protein | 0.565 g | 1.16 g |
| Carbs | 26.1 g | 24.4 g |
| Fat | 0.094 g | 0.61 g |
| Vitamins | ||
| Vitamin A | 38.1 µg | 4.4 µg |
| Thiamin (B1) | 0.026 mg | 0.068 mg |
| Riboflavin (B2) | 0.061 mg | 0.092 mg |
| Niacin (B3) | 0.487 mg | 0.57 mg |
| Pantothenic Acid (B5) | 0.102 mg | 0.347 mg |
| Vitamin B6 | 0.038 mg | 0.06 mg |
| Folate | 4.26 µg | 34 µg |
| Choline | 1.85 mg | 12.8 mg |
| Vitamin C | 1.9 mg | 21.4 mg |
| Vitamin E | 0.256 mg | 0.925 mg |
| Vitamin K | 6.11 µg | 8.18 µg |
| Minerals | ||
| Calcium | 12.5 mg | 24.5 mg |
| Iron | 0.858 mg | 0.887 mg |
| Magnesium | 7.95 mg | 22.6 mg |
| Phosphorus | 18.8 mg | 29.6 mg |
| Potassium | 157 mg | 187 mg |
| Sodium | 17 mg | 3.14 mg |
| Zinc | 0.116 mg | 0.308 mg |
| Copper | 0.058 mg | 0.123 mg |
| Manganese | 0.045 mg | 0.792 mg |
| Selenium | 0 µg | 0.377 µg |
| Carbohydrates | ||
| Fiber | 1.31 g | 5.47 g |
| Sugar | 22 g | 17.8 g |
| Starch | 0 g | 0.239 g |
| Fructose | 0 g | 4.08 g |
| Fats | ||
| Polyunsaturated Fat | 0.021 g | 0.078 g |
| Monounsaturated Fat | 0.062 g | 0.025 g |
| Saturated Fat | 0.007 g | 0.044 g |
| Omega-3 (ALA) | 0 g | 0.024 g |
| Omega-6 (Linoleic Acid) | 0.021 g | 0.047 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 Red |
|---|---|---|
| Calories | 70.4 kcal | 79.5 kcal |
| Protein | 0.398 g | 0.925 g |
| Carbs | 18.4 g | 19.4 g |
| Fat | 0.066 g | 0.485 g |
| Vitamins | ||
| Vitamin A | 26.8 µg | 3.5 µg |
| Thiamin (B1) | 0.018 mg | 0.054 mg |
| Riboflavin (B2) | 0.043 mg | 0.073 mg |
| Niacin (B3) | 0.343 mg | 0.453 mg |
| Pantothenic Acid (B5) | 0.072 mg | 0.276 mg |
| Vitamin B6 | 0.027 mg | 0.048 mg |
| Folate | 3 µg | 27 µg |
| Choline | 1.3 mg | 10.2 mg |
| Vitamin C | 1.34 mg | 17.1 mg |
| Vitamin E | 0.18 mg | 0.735 mg |
| Vitamin K | 4.3 µg | 6.5 µg |
| Minerals | ||
| Calcium | 8.8 mg | 19.5 mg |
| Iron | 0.604 mg | 0.705 mg |
| Magnesium | 5.6 mg | 18 mg |
| Phosphorus | 13.2 mg | 23.5 mg |
| Potassium | 111 mg | 149 mg |
| Sodium | 12 mg | 2.5 mg |
| Zinc | 0.082 mg | 0.245 mg |
| Copper | 0.041 mg | 0.098 mg |
| Manganese | 0.032 mg | 0.63 mg |
| Selenium | 0 µg | 0.3 µg |
| Carbohydrates | ||
| Fiber | 0.92 g | 4.35 g |
| Sugar | 15.5 g | 14.2 g |
| Starch | 0 g | 0.19 g |
| Fructose | 0 g | 3.24 g |
| Fats | ||
| Polyunsaturated Fat | 0.015 g | 0.062 g |
| Monounsaturated Fat | 0.044 g | 0.02 g |
| Saturated Fat | 0.005 g | 0.035 g |
| Omega-3 (ALA) | 0 g | 0.019 g |
| Omega-6 (Linoleic Acid) | 0.015 g | 0.037 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 Red, including preparation variants and research-cited compound levels, or compare any two foods.