Kiwi vs Plum: Calories & Nutrition Showdown


Kiwi vs Plum
Nutrition Facts
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Kiwi vs Plum 100g Compare
per 100g | Kiwi | Plum |
---|---|---|
Calories | 61 | 46 |
Carbohydrates | 14.66 g | 11.42 g |
Fat | 0.52 g | 0.28 g |
Dietary fiber | 3 g | 1.4 g |
Protein | 1 g | 0.7 g |
Calcium | 34 mg | 6 mg |
Iron | 0.31 mg | 0.17 mg |
Magnessium | 17 mg | 7 mg |
Potassium | 312 mg | 157 mg |
Sodium | 3 mg | 1 mg |
Zink | 0.14 mg | 0.1 mg |
Vitaminium A | 87 µg | 345 µg |
Vitaminium B1 (Thiamine) | 0.027 mg | 0.028 mg |
Vitaminium B2 (riboflavin) | 0.025 mg | 0.026 mg |
Vitaminium B3 (Niacin) | 0.341 mg | 0.417 mg |
Vitaminium B9 (Folic acid) | 25 mg | 5 mg |
Vitaminium C | 92.7 mg | 9.5 mg |
Vitaminium E | 1.46 mg | 0.26 mg |
Vitaminium K | 40.3 µg | 6.4 µg |
Beta karoten | 52 mg | 190 mg |
When it comes to choosing between kiwi and plum, it's not just about picking a fruit; it's about selecting a bundle of nutrients, flavors, and health benefits. Both fruits are celebrated for their delicious tastes and nutritional benefits, but how do they really compare? Let's dive into some fascinating facts about kiwi and plum before we pit them against each other in a nutritional showdown.
A Peep into the Kiwi and Plum Orchard
Kiwi, with its fuzzy brown skin and vibrant green flesh, is known for its exotic taste and visual appeal. Originating from China, it has become a favorite across the globe, not just for its flavor but also for its high vitamin C content and digestive benefits.
Plums, on the other hand, offer a juicy sweetness with a hint of tartness. With over 2,000 varieties available worldwide, plums can range in color from purple to red, green, and yellow. This fruit has been part of human diets for thousands of years, with numerous varieties cultivated all over the globe.
Nutritional Face-Off
Comparing the nutritional profiles of kiwi and plum reveals some interesting facts. For a standard serving size, kiwis contain 61 calories, while plums are slightly lower at 46 calories. This makes both fruits excellent, low-calorie options for those watching their weight.
In terms of macronutrients, kiwis have a slight edge with 14.66g of carbohydrates and 3g of fiber, compared to plums' 11.42g of carbohydrates and 1.4g of fiber. The higher fiber content in kiwis can be particularly beneficial for digestive health.
Both fruits are low in fat, with kiwi containing 0.52g and plum 0.28g. Protein levels are also low, making these fruits more of a vitamin and mineral source rather than a protein boost.
Vitamins and Minerals Galore
Where kiwi really shines is in its vitamin and mineral content. It boasts a whopping 92.7mg of Vitamin C, far surpassing the 9.5mg found in plums. This makes kiwi an excellent choice for supporting immune health. Furthermore, kiwi contains 34mg of calcium and 312mg of potassium, significantly more than plums, enhancing its profile as a nutrient-dense fruit.
Plums, however, are not to be overshadowed entirely. They offer 345IU of Vitamin A, topping kiwi's 87IU. Vitamin A is crucial for vision health, immune function, and skin integrity. Plums also provide a good source of antioxidants, which can help combat oxidative stress and inflammation.
Who Wins the Nutritional Battle?
Choosing between kiwi and plum ultimately depends on your nutritional needs and taste preferences. If you're looking for a vitamin C powerhouse with a bit more fiber, kiwi is your go-to. On the other hand, if you prefer a sweet yet tart flavor with a vitamin A boost, plums might be more to your liking.
Both fruits offer unique health benefits and can be a delicious part of a balanced diet. Why not enjoy both and reap the diverse range of vitamins, minerals, and flavors they have to offer? After all, when it comes to fruits, variety is not just the spice of life—it's also a cornerstone of good nutrition.
Kiwi 100g
61kcalCalories source
- 87% CARBS.
- 6% PROTEIN
- 7% 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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