Plum vs quince: which is healthier?
They are about equally nutrient-dense: plum scores 70/100 and quince 71/100, 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.
Plum
46 kcal per 100 g. 1 plum: 66 g
Quince
57 kcal per 100 g. 1 fruit: 92 g
Which to pick for your goal
- Fewer caloriesPlum46 vs 57 kcal per 100 g
- More proteinAbout even0.7 vs 0.4 g per 100 g
- More fiberQuince1.4 vs 1.9 g per 100 g
- Less sugarQuince9.9 vs 0 g per 100 g
- More potassiumQuince157 vs 197 mg per 100 g
- Less saturated fatAbout even<0.1 vs <0.1 g per 100 g
Nutrition side by side
| Nutrient | Plum, 100 g | Quince, 100 g | Plum, 66 g | Quince, 92 g |
|---|---|---|---|---|
| Calories | 46 kcal | 57 kcal | 30 kcal | 52 kcal |
| Protein | 0.7 g | 0.4 g | 0.5 g | 0.4 g |
| Carbohydrates | 11 g | 15 g | 7.5 g | 14 g |
| Sugars | 9.9 g | 0 g | 6.5 g | 0 g |
| Fiber | 1.4 g | 1.9 g | 0.9 g | 1.7 g |
| Fat | 0.3 g | 0.1 g | 0.2 g | <0.1 g |
| Saturated fat | <0.1 g | <0.1 g | <0.1 g | <0.1 g |
| Vitamin C | 9.5 mg | 15 mg | 6.3 mg | 14 mg |
| Vitamin A | 17 µg | 2 µg | 11 µg | 1.8 µg |
| Potassium | 157 mg | 197 mg | 104 mg | 181 mg |
| Iron | 0.2 mg | 0.7 mg | 0.1 mg | 0.6 mg |
| Calcium | 6 mg | 11 mg | 4 mg | 10 mg |
| Magnesium | 7 mg | 8 mg | 4.6 mg | 7.4 mg |
| Sodium | 0 mg | 4 mg | 0 mg | 3.7 mg |
Last updated . Scores use the HowHealthyIs Score method.