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  6. Prunes vs. Orange juice

Prunes vs. Orange juice — In-Depth Nutrition Comparison

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What are the differences between Prunes and Orange juice?

  • Prunes is higher in Vitamin K, Fiber, Copper, Potassium, Vitamin B6, Manganese, Vitamin B2, Vitamin B3, and Iron, yet Orange juice is higher in Vitamin C.
  • Orange juice's daily need coverage for Vitamin C is 55% more.
  • Prunes has 595 times more Vitamin K than Orange juice. While Prunes has 59.5µg of Vitamin K, Orange juice has only 0.1µg.

We used Plums, dried (prunes), uncooked and Orange juice, raw types in this article.

Infographic

Prunes vs Orange juice 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.
Prunes
Prunes
9
:
1
Orange juice
Orange juice
Contains more Calcium +290.9%
Contains more Iron +365%
Contains more Magnesium +272.7%
Contains more Phosphorus +305.9%
Contains more Potassium +266%
Contains more Zinc +780%
Contains more Copper +538.6%
Contains more Manganese +2035.7%
Contains more Selenium +200%
Contains less Sodium -50%
Prunes
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 13% 35% 30% 30% 65% 1% 12% 94% 39% 2%
Orange juice
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 8% 8% 8% 18% 1% 2% 15% 2% 1%
Contains more Calcium +290.9%
Contains more Iron +365%
Contains more Magnesium +272.7%
Contains more Phosphorus +305.9%
Contains more Potassium +266%
Contains more Zinc +780%
Contains more Copper +538.6%
Contains more Manganese +2035.7%
Contains more Selenium +200%
Contains less Sodium -50%

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.
Prunes
Prunes
7
:
3
Orange juice
Orange juice
Contains more Vitamin A +290.5%
Contains more Vitamin E +975%
Contains more Vitamin B2 +520%
Contains more Vitamin B3 +370.5%
Contains more Vitamin B5 +122.1%
Contains more Vitamin B6 +412.5%
Contains more Vitamin K +59400%
Contains more Vitamin C +8233.3%
Contains more Vitamin B1 +76.5%
Contains more Folate +650%
Prunes
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 47% 9% 0% 2% 13% 43% 36% 26% 48% 3% 0% 149%
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%
Contains more Vitamin A +290.5%
Contains more Vitamin E +975%
Contains more Vitamin B2 +520%
Contains more Vitamin B3 +370.5%
Contains more Vitamin B5 +122.1%
Contains more Vitamin B6 +412.5%
Contains more Vitamin K +59400%
Contains more Vitamin C +8233.3%
Contains more Vitamin B1 +76.5%
Contains more Folate +650%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Prunes
Prunes
4
:
1
Orange juice
Orange juice
Contains more Protein +211.4%
Contains more Fats +90%
Contains more Carbs +514.2%
Contains more Other +560%
Contains more Water +185.6%
Prunes
2% 64% 31% 3%
Protein: 2.18 g
Fats: 0.38 g
Carbs: 63.88 g
Water: 30.92 g
Other: 2.64 g
Orange juice
10% 88%
Protein: 0.7 g
Fats: 0.2 g
Carbs: 10.4 g
Water: 88.3 g
Other: 0.4 g
Contains more Protein +211.4%
Contains more Fats +90%
Contains more Carbs +514.2%
Contains more Other +560%
Contains more Water +185.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Prunes
Prunes
2
:
1
Orange juice
Orange juice
Contains more Monounsaturated Fat +47.2%
Contains more Polyunsaturated fat +55%
Contains less Saturated Fat -72.7%
Prunes
43% 26% 31%
Saturated Fat: 0.088 g
Monounsaturated Fat: 0.053 g
Polyunsaturated fat: 0.062 g
Orange juice
24% 36% 40%
Saturated Fat: 0.024 g
Monounsaturated Fat: 0.036 g
Polyunsaturated fat: 0.04 g
Contains more Monounsaturated Fat +47.2%
Contains more Polyunsaturated fat +55%
Contains less Saturated Fat -72.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Prunes Orange juice Opinion
Net carbs 56.78g 10.2g Prunes
Protein 2.18g 0.7g Prunes
Fats 0.38g 0.2g Prunes
Carbs 63.88g 10.4g Prunes
Calories 240kcal 45kcal Prunes
Starch 5.11g Prunes
Fructose 12.45g Prunes
Sugar 38.13g 8.4g Orange juice
Fiber 7.1g 0.2g Prunes
Calcium 43mg 11mg Prunes
Iron 0.93mg 0.2mg Prunes
Magnesium 41mg 11mg Prunes
Phosphorus 69mg 17mg Prunes
Potassium 732mg 200mg Prunes
Sodium 2mg 1mg Orange juice
Zinc 0.44mg 0.05mg Prunes
Copper 0.281mg 0.044mg Prunes
Manganese 0.299mg 0.014mg Prunes
Selenium 0.3µg 0.1µg Prunes
Vitamin A 781IU 200IU Prunes
Vitamin A RAE 39µg 10µg Prunes
Vitamin E 0.43mg 0.04mg Prunes
Vitamin C 0.6mg 50mg Orange juice
Vitamin B1 0.051mg 0.09mg Orange juice
Vitamin B2 0.186mg 0.03mg Prunes
Vitamin B3 1.882mg 0.4mg Prunes
Vitamin B5 0.422mg 0.19mg Prunes
Vitamin B6 0.205mg 0.04mg Prunes
Folate 4µg 30µg Orange juice
Vitamin K 59.5µg 0.1µg Prunes
Tryptophan 0.025mg 0.002mg Prunes
Threonine 0.049mg 0.008mg Prunes
Isoleucine 0.041mg 0.008mg Prunes
Leucine 0.066mg 0.013mg Prunes
Lysine 0.05mg 0.009mg Prunes
Methionine 0.016mg 0.003mg Prunes
Phenylalanine 0.052mg 0.009mg Prunes
Valine 0.056mg 0.011mg Prunes
Histidine 0.027mg 0.003mg Prunes
Saturated Fat 0.088g 0.024g Orange juice
Monounsaturated Fat 0.053g 0.036g Prunes
Polyunsaturated fat 0.062g 0.04g Prunes

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Prunes Orange juice
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
31%
Prunes
22%
Orange juice
Minerals Daily Need Coverage Score
32%
Prunes
6%
Orange juice

Comparison summary

Which food is richer in minerals?
Prunes
Prunes is relatively richer in minerals
Which food is lower in glycemic index?
Prunes
Prunes is lower in glycemic index (difference - 21)
Which food is richer in vitamins?
Prunes
Prunes is relatively richer in vitamins
Which food is lower in Sugar?
Orange juice
Orange juice is lower in Sugar (difference - 29.73g)
Which food contains less Sodium?
Orange juice
Orange juice contains less Sodium (difference - 1mg)
Which food is lower in Saturated Fat?
Orange juice
Orange juice is lower in Saturated Fat (difference - 0.064g)
Which food is cheaper?
Orange juice
Orange juice is cheaper (difference - $2)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Prunes - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168162/nutrients
  2. Orange juice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169098/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.