Blackcurrant vs Plum: Nutrition, Calories & Protein Compared



Blackcurrant - calories, kcal, weight, nutrition
Blackcurrant - calories, kcal, weight, nutrition

Blackcurrants vs Plum
Nutrition Facts

Blackcurrants
Serving size:
  change
handful (45g)cup (170g)half cup (85g)bunch (169g)
5g10g15g20g30g40g50g60g80g100g120g140g160g180g200g220g250g300g350g400g450g500g600g700g800g900g1000g
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Amount Per Serving:
Calories

% Daily Value

Total Fat g
0%

Saturated Fat g
0%

Cholesterol mg
0%

Sodium mg
0%

Total Carbohydrates g
0%

Dietary Fiber g
0%

Sugars g

Protein g
0%

Vitaminium C mg
0%

Calcium mg
0%

Iron mg
0%

Potassium mg
0%

Glycemic Index: 15

* The % Daily Value (DV) shows how much a nutrient in one serving of food contributes to your total daily diet. A 2000-calorie daily intake is used as a general guideline for nutrition advice.
Plum
Serving size:
  change
one plum (45g)cup, pitted (252g)
5g10g15g20g30g40g50g60g80g100g120g140g160g180g200g220g250g300g350g400g450g500g600g700g800g900g1000g
1oz2oz3oz4oz5oz6oz7oz8oz10oz12oz15oz20oz25oz30oz35oz40oz50oz

Amount Per Serving:
Calories

% Daily Value

Total Fat g
0%

Cholesterol mg
0%

Sodium mg
0%

Total Carbohydrates g
0%

Dietary Fiber g
0%

Protein g
0%

Vitaminium C mg
0%

Calcium mg
0%

Iron mg
0%

Potassium mg
0%

* The % Daily Value (DV) shows how much a nutrient in one serving of food contributes to your total daily diet. A 2000-calorie daily intake is used as a general guideline for nutrition advice.

Blackcurrants vs Plum 100g Compare


per 100gBlackcurrantPlum
Calories63 46
Carbohydrates15.38 g11.42 g
Fat0.41 g0.28 g
Dietary fiber4.3 g1.4 g
Protein1.4 g0.7 g
Calcium55 mg6 mg
Iron1.54 mg0.17 mg
Magnessium24 mg7 mg
Phosphorus59 mg16 mg
Potassium322 mg157 mg
Sodium2 mg1 mg
Zink0.27 mg0.1 mg
Vitaminium A230 µg345 µg
Vitaminium B1 (Thiamine)0.05 mg0.028 mg
Vitaminium B2 (riboflavin)0.05 mg0.026 mg
Vitaminium B3 (Niacin)0.3 mg0.417 mg
Vitaminium B50.398 mg0.135 mg
Vitaminium B60.066 mg0.029 mg
Vitaminium B9 (Folic acid)8 mg5 mg
Vitaminium C181 mg9.5 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

63kcal

Calories source

  • 87% CARBS.
  • 8% PROTEIN
  • 5% FAT

Plum 100g

46kcal

Calories source

  • 90% CARBS
  • 5% PROTEIN
  • 5% FAT
Marcin Piotrowicz
Author of this page
Marcin Piotrowicz

calories-info.com creator
Healthy diet and healthy lifestyle promoter

All information about nutrition on this website was created with help of information from the official United States Department of Agriculture database.

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