Loquat vs plum: which is healthier?
They are about equally nutrient-dense: loquat scores 70/100 and plum 70/100, so pick by your goal. Both can be part of a healthy diet; the table below shows where each one is stronger. Source: USDA FoodData Central.
Loquat
47 kcal per 100 g. 5 large fruits: 100 g
Plum
46 kcal per 100 g. 1 plum: 66 g
Which to pick for your goal
- Fewer caloriesAbout even47 vs 46 kcal per 100 g
- More proteinAbout even0.4 vs 0.7 g per 100 g
- More fiberAbout even1.7 vs 1.4 g per 100 g
- Less sugarLoquat0 vs 9.9 g per 100 g
- More potassiumLoquat266 vs 157 mg per 100 g
- Less saturated fatAbout even<0.1 vs <0.1 g per 100 g
Nutrition side by side
| Nutrient | Loquat, 100 g | Plum, 100 g | Loquat, 100 g | Plum, 66 g |
|---|---|---|---|---|
| Calories | 47 kcal | 46 kcal | 47 kcal | 30 kcal |
| Protein | 0.4 g | 0.7 g | 0.4 g | 0.5 g |
| Carbohydrates | 12 g | 11 g | 12 g | 7.5 g |
| Sugars | 0 g | 9.9 g | 0 g | 6.5 g |
| Fiber | 1.7 g | 1.4 g | 1.7 g | 0.9 g |
| Fat | 0.2 g | 0.3 g | 0.2 g | 0.2 g |
| Saturated fat | <0.1 g | <0.1 g | <0.1 g | <0.1 g |
| Vitamin C | 1 mg | 9.5 mg | 1 mg | 6.3 mg |
| Vitamin A | 76 µg | 17 µg | 76 µg | 11 µg |
| Potassium | 266 mg | 157 mg | 266 mg | 104 mg |
| Iron | 0.3 mg | 0.2 mg | 0.3 mg | 0.1 mg |
| Calcium | 16 mg | 6 mg | 16 mg | 4 mg |
| Magnesium | 13 mg | 7 mg | 13 mg | 4.6 mg |
| Sodium | 1 mg | 0 mg | 1 mg | 0 mg |
Last updated . Scores use the HowHealthyIs Score method.