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  6. Orange juice vs. Plum

Orange juice vs. Plum — In-Depth Nutrition Comparison

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A recap on differences between Orange juice and Plum

  • Orange juice is higher in Vitamin C, Folate, and Vitamin B1, yet Plum is higher in Vitamin K.
  • Orange juice covers your daily Vitamin C needs 45% more than Plum.
  • Orange juice contains 6 times more Folate than Plum. While Orange juice contains 30µg of Folate, Plum contains only 5µg.

Food varieties used in this article are Orange juice, raw and Plums, raw.

Infographic

Orange juice vs Plum infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Orange juice
Orange juice
6
:
4
Plum
Plum
Contains more Calcium +83.3%
Contains more Iron +17.6%
Contains more Magnesium +57.1%
Contains more Potassium +27.4%
Contains more Selenium +∞%
Contains less Sodium -100%
Contains more Zinc +100%
Contains more Copper +29.5%
Contains more Manganese +271.4%
Equal in Phosphorus - 16
Orange juice
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 8% 8% 8% 18% 1% 2% 15% 2% 1%
Plum
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 7% 5% 7% 14% 0% 3% 19% 7% 0%
Contains more Calcium +83.3%
Contains more Iron +17.6%
Contains more Magnesium +57.1%
Contains more Potassium +27.4%
Contains more Selenium +∞%
Contains less Sodium -100%
Contains more Zinc +100%
Contains more Copper +29.5%
Contains more Manganese +271.4%
Equal in Phosphorus - 16

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Orange juice
Orange juice
6
:
4
Plum
Plum
Contains more Vitamin C +426.3%
Contains more Vitamin B1 +221.4%
Contains more Vitamin B2 +15.4%
Contains more Vitamin B5 +40.7%
Contains more Vitamin B6 +37.9%
Contains more Folate +500%
Contains more Vitamin A +72.5%
Contains more Vitamin E +550%
Contains more Vitamin K +6300%
Equal in Vitamin B3 - 0.417
Orange juice
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 12% 1% 0% 167% 23% 7% 8% 12% 10% 23% 0% 1%
Plum
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 21% 6% 0% 32% 7% 6% 8% 9% 7% 4% 0% 16%
Contains more Vitamin C +426.3%
Contains more Vitamin B1 +221.4%
Contains more Vitamin B2 +15.4%
Contains more Vitamin B5 +40.7%
Contains more Vitamin B6 +37.9%
Contains more Folate +500%
Contains more Vitamin A +72.5%
Contains more Vitamin E +550%
Contains more Vitamin K +6300%
Equal in Vitamin B3 - 0.417

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Orange juice
Orange juice
2
:
2
Plum
Plum
Contains more Fats +40%
Equal in Protein - 0.7
Equal in Carbs - 11.42
Equal in Water - 87.23
Equal in Other - 0.37
Orange juice
10% 88%
Protein: 0.7 g
Fats: 0.2 g
Carbs: 10.4 g
Water: 88.3 g
Other: 0.4 g
Plum
11% 87%
Protein: 0.7 g
Fats: 0.28 g
Carbs: 11.42 g
Water: 87.23 g
Other: 0.37 g
Contains more Fats +40%
Equal in Protein - 0.7
Equal in Carbs - 11.42
Equal in Water - 87.23
Equal in Other - 0.37

Fat Type Comparison

Fat type breakdown side-by-side comparison
Orange juice
Orange juice
0
:
3
Plum
Plum
Contains less Saturated Fat -29.2%
Contains more Monounsaturated Fat +272.2%
Equal in Polyunsaturated fat - 0.044
Orange juice
24% 36% 40%
Saturated Fat: 0.024 g
Monounsaturated Fat: 0.036 g
Polyunsaturated fat: 0.04 g
Plum
9% 69% 23%
Saturated Fat: 0.017 g
Monounsaturated Fat: 0.134 g
Polyunsaturated fat: 0.044 g
Contains less Saturated Fat -29.2%
Contains more Monounsaturated Fat +272.2%
Equal in Polyunsaturated fat - 0.044

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Orange juice Plum
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Orange juice Plum Opinion
Net carbs 10.2g 10.02g Orange juice
Protein 0.7g 0.7g
Fats 0.2g 0.28g Plum
Carbs 10.4g 11.42g Plum
Calories 45kcal 46kcal Plum
Fructose 3.07g Plum
Sugar 8.4g 9.92g Orange juice
Fiber 0.2g 1.4g Plum
Calcium 11mg 6mg Orange juice
Iron 0.2mg 0.17mg Orange juice
Magnesium 11mg 7mg Orange juice
Phosphorus 17mg 16mg Orange juice
Potassium 200mg 157mg Orange juice
Sodium 1mg 0mg Plum
Zinc 0.05mg 0.1mg Plum
Copper 0.044mg 0.057mg Plum
Manganese 0.014mg 0.052mg Plum
Selenium 0.1µg 0µg Orange juice
Vitamin A 200IU 345IU Plum
Vitamin A RAE 10µg 17µg Plum
Vitamin E 0.04mg 0.26mg Plum
Vitamin C 50mg 9.5mg Orange juice
Vitamin B1 0.09mg 0.028mg Orange juice
Vitamin B2 0.03mg 0.026mg Orange juice
Vitamin B3 0.4mg 0.417mg Plum
Vitamin B5 0.19mg 0.135mg Orange juice
Vitamin B6 0.04mg 0.029mg Orange juice
Folate 30µg 5µg Orange juice
Vitamin K 0.1µg 6.4µg Plum
Tryptophan 0.002mg 0.009mg Plum
Threonine 0.008mg 0.01mg Plum
Isoleucine 0.008mg 0.014mg Plum
Leucine 0.013mg 0.015mg Plum
Lysine 0.009mg 0.016mg Plum
Methionine 0.003mg 0.008mg Plum
Phenylalanine 0.009mg 0.014mg Plum
Valine 0.011mg 0.016mg Plum
Histidine 0.003mg 0.009mg Plum
Saturated Fat 0.024g 0.017g Plum
Monounsaturated Fat 0.036g 0.134g Plum
Polyunsaturated fat 0.04g 0.044g Plum

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Orange juice Plum
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
22%
Orange juice
9%
Plum
Minerals Daily Need Coverage Score
6%
Orange juice
6%
Plum

Comparison summary

Which food contains less Sodium?
Plum
Plum contains less Sodium (difference - 1mg)
Which food is lower in Saturated Fat?
Plum
Plum is lower in Saturated Fat (difference - 0.007g)
Which food is lower in Sugar?
Orange juice
Orange juice is lower in Sugar (difference - 1.52g)
Which food is lower in glycemic index?
Orange juice
Orange juice is lower in glycemic index (difference - 3)
Which food is cheaper?
Orange juice
Orange juice is cheaper (difference - $0.5)
Which food is richer in minerals?
Orange juice
Orange juice is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Orange juice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169098/nutrients
  2. Plum - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169949/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.