Kiwi vs Plum: Calories & Nutrition Showdown



Kiwi - calories, kcal, weight, nutrition
Kiwi - calories, kcal, weight, nutrition

Kiwi vs Plum
Nutrition Facts

Kiwi
Serving size:
  change
one kiwi (75g)slice (10g)cup, sliced (180g)
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%

Glycemic Index: 50

* 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.

Kiwi vs Plum 100g Compare


per 100gKiwiPlum
Calories61 46
Carbohydrates14.66 g11.42 g
Fat0.52 g0.28 g
Dietary fiber3 g1.4 g
Protein1 g0.7 g
Calcium34 mg6 mg
Iron0.31 mg0.17 mg
Magnessium17 mg7 mg
Potassium312 mg157 mg
Sodium3 mg1 mg
Zink0.14 mg0.1 mg
Vitaminium A87 µg345 µg
Vitaminium B1 (Thiamine)0.027 mg0.028 mg
Vitaminium B2 (riboflavin)0.025 mg0.026 mg
Vitaminium B3 (Niacin)0.341 mg0.417 mg
Vitaminium B9 (Folic acid)25 mg5 mg
Vitaminium C92.7 mg9.5 mg
Vitaminium E1.46 mg0.26 mg
Vitaminium K40.3 µg6.4 µg
Beta karoten52 mg190 mg
Kiwi vs Plum: A Nutritional Perspective

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

61kcal

Calories source

  • 87% CARBS.
  • 6% PROTEIN
  • 7% 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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