Blackcurrant vs Plum: Nutrition, Calories & Protein Compared


Blackcurrants vs Plum
Nutrition Facts
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Blackcurrants vs Plum 100g Compare
per 100g | Blackcurrant | Plum |
---|---|---|
Calories | 63 | 46 |
Carbohydrates | 15.38 g | 11.42 g |
Fat | 0.41 g | 0.28 g |
Dietary fiber | 4.3 g | 1.4 g |
Protein | 1.4 g | 0.7 g |
Calcium | 55 mg | 6 mg |
Iron | 1.54 mg | 0.17 mg |
Magnessium | 24 mg | 7 mg |
Phosphorus | 59 mg | 16 mg |
Potassium | 322 mg | 157 mg |
Sodium | 2 mg | 1 mg |
Zink | 0.27 mg | 0.1 mg |
Vitaminium A | 230 µg | 345 µg |
Vitaminium B1 (Thiamine) | 0.05 mg | 0.028 mg |
Vitaminium B2 (riboflavin) | 0.05 mg | 0.026 mg |
Vitaminium B3 (Niacin) | 0.3 mg | 0.417 mg |
Vitaminium B5 | 0.398 mg | 0.135 mg |
Vitaminium B6 | 0.066 mg | 0.029 mg |
Vitaminium B9 (Folic acid) | 8 mg | 5 mg |
Vitaminium C | 181 mg | 9.5 mg |
Discovering the Nutritional Gems: Blackcurrant and Plum
When it comes to choosing between blackcurrants and plums, it's not just about the taste. Both of these fruits are packed with nutrients and have their unique health benefits. Let's dive into the world of these juicy delights, uncovering some interesting facts and comparing their nutritional profiles to help you make an informed choice in your diet.
The Vibrant Blackcurrant
Blackcurrants are small, tart berries renowned for their high vitamin C content. They are often overshadowed by more common fruits but pack a powerful nutritional punch. Beyond their impressive vitamin C levels, blackcurrants are rich in antioxidants and have been linked to various health benefits, including improved immune function, eye health, and even reducing the risk of certain chronic diseases.
The Sweet and Juicy Plum
Plums, on the other hand, are sweet and juicy fruits known for their vibrant colors and delicious flavor. They are a great source of vitamins, minerals, fiber, and antioxidants. Plums can be eaten fresh or dried (prunes) and have been associated with improved cardiovascular health, bone health, and digestion. Their versatility and flavor make them a favorite among many fruit lovers.
Nutritional Breakdown: A Closer Look
When comparing the nutritional content of blackcurrants and plums, it's clear that both fruits offer unique benefits. Here's a breakdown of their nutritional profiles per 100g serving:
- Calories: Blackcurrant contains 63 calories, while plum has 46 calories.
- Carbohydrates: Blackcurrant has 15.38g, and plum has 11.42g.
- Fiber: With 4.3g of fiber, blackcurrant outshines plum, which contains 1.4g.
- Protein: Blackcurrant provides 1.4g of protein, compared to plum's 0.7g.
- Vitamin C: Blackcurrant is a powerhouse with 181mg, whereas plum contains only 9.5mg.
- Minerals: Blackcurrant is richer in calcium, iron, magnesium, phosphorus, potassium, and zinc compared to plum.
- Vitamins: Both fruits provide a range of B vitamins, with blackcurrant generally offering more, except for vitamin B3 (Niacin), where plum has a slight edge.
It's also worth noting that both fruits are low in fat and contain no cholesterol, making them heart-healthy choices.
What Does This Mean for Your Diet?
Choosing between blackcurrant and plum ultimately depends on your dietary needs and taste preferences. If you're looking for a vitamin C boost or higher fiber content, blackcurrants might be the way to go. On the other hand, if you prefer a lower-calorie option with a sweet taste, plums could be more appealing.
Both fruits are versatile and can be incorporated into various dishes, from smoothies and salads to desserts and jams. Including a mix of both in your diet can provide a wide range of nutrients and health benefits, making your meals not only delicious but also nutritionally rich.
In conclusion, whether you lean towards the tartness of blackcurrants or the sweetness of plums, you're making a nutritious choice. By understanding the unique nutritional profiles of these fruits, you can tailor your diet to better meet your health goals, all while enjoying the diverse flavors nature has to offer.
Blackcurrant 100g
63kcalCalories source
- 87% CARBS.
- 8% PROTEIN
- 5% FAT
Plum 100g
46kcalCalories source
- 90% CARBS
- 5% PROTEIN
- 5% FAT
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Marcin Piotrowicz
calories-info.com creator
Healthy diet and healthy lifestyle promoter
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