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Common plum vs Orange juice - In-Depth Nutrition Comparison

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A recap on differences between Common plum and Orange juice

  • Common plum is higher in Vitamin K, yet Orange juice is higher in Vitamin C, Folate, and Vitamin B1.
  • Orange juice covers your daily Vitamin C needs 45% more than Common plum.
  • Common plum contains 64 times more Vitamin K than Orange juice. While Common plum contains 6.4µg of Vitamin K, Orange juice contains only 0.1µg.

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

Infographic

Common plum 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains less Sodium -100%
Contains more Zinc +100%
Contains more Copper +29.5%
Contains more Calcium +83.3%
Contains more Iron +17.6%
Contains more Magnesium +57.1%
Contains more Potassium +27.4%
Equal in Phosphorus - 17
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 2% 7% 5% 7% 14% 0% 3% 19%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 4% 8% 8% 8% 18% 1% 2% 15%
Contains less Sodium -100%
Contains more Zinc +100%
Contains more Copper +29.5%
Contains more Calcium +83.3%
Contains more Iron +17.6%
Contains more Magnesium +57.1%
Contains more Potassium +27.4%
Equal in Phosphorus - 17

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin A +72.5%
Contains more Vitamin E +550%
Contains more Vitamin K +6300%
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%
Equal in Vitamin B3 - 0.4
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%
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 +72.5%
Contains more Vitamin E +550%
Contains more Vitamin K +6300%
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%
Equal in Vitamin B3 - 0.4

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Common plum Orange juice
Lower in Sugar ok
Lower in glycemic index ok
Lower in price ok
Rich in minerals ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Common plum Orange juice Opinion
Net carbs 10.02g 10.2g Orange juice
Protein 0.7g 0.7g
Fats 0.28g 0.2g Common plum
Carbs 11.42g 10.4g Common plum
Calories 46kcal 45kcal Common plum
Starch 0g g Common plum
Fructose 3.07g g Common plum
Sugar 9.92g 8.4g Orange juice
Fiber 1.4g 0.2g Common plum
Calcium 6mg 11mg Orange juice
Iron 0.17mg 0.2mg Orange juice
Magnesium 7mg 11mg Orange juice
Phosphorus 16mg 17mg Orange juice
Potassium 157mg 200mg Orange juice
Sodium 0mg 1mg Common plum
Zinc 0.1mg 0.05mg Common plum
Copper 0.057mg 0.044mg Common plum
Vitamin A 345IU 200IU Common plum
Vitamin E 0.26mg 0.04mg Common plum
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 9.5mg 50mg Orange juice
Vitamin B1 0.028mg 0.09mg Orange juice
Vitamin B2 0.026mg 0.03mg Orange juice
Vitamin B3 0.417mg 0.4mg Common plum
Vitamin B5 0.135mg 0.19mg Orange juice
Vitamin B6 0.029mg 0.04mg Orange juice
Folate 5µg 30µg Orange juice
Vitamin B12 0µg 0µg
Vitamin K 6.4µg 0.1µg Common plum
Tryptophan 0.009mg 0.002mg Common plum
Threonine 0.01mg 0.008mg Common plum
Isoleucine 0.014mg 0.008mg Common plum
Leucine 0.015mg 0.013mg Common plum
Lysine 0.016mg 0.009mg Common plum
Methionine 0.008mg 0.003mg Common plum
Phenylalanine 0.014mg 0.009mg Common plum
Valine 0.016mg 0.011mg Common plum
Histidine 0.009mg 0.003mg Common plum
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.017g 0.024g Common plum
Monounsaturated Fat 0.134g 0.036g Common plum
Polyunsaturated fat 0.044g 0.04g Common plum

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Common plum Orange juice
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
9
Common plum
22
Orange juice
Mineral Summary Score
7
Common plum
7
Orange juice

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
4%
Common plum
4%
Orange juice
Carbohydrates
11%
Common plum
10%
Orange juice
Fats
1%
Common plum
1%
Orange juice

Comparison summary

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 Sodium?
Common plum
Common plum contains less Sodium (difference - 1mg)
Which food is lower in Saturated Fat?
Common plum
Common plum is lower in Saturated Fat (difference - 0.007g)
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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Common plum - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169949/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.