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Plum vs. Orange — In-Depth Nutrition Comparison

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How are Plum and Orange different?

  • Plum is higher in Vitamin K, however, Orange is richer in Vitamin C, and Folate.
  • Daily need coverage for Vitamin C from Orange is 49% higher.

Plums, raw and Oranges, raw, all commercial varieties are the varieties used in this article.

Infographic

Plum vs Orange 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.
Plum
5
:
4
Orange
Contains more Iron +70%
Contains more Phosphorus +14.3%
Contains more Zinc +42.9%
Contains more Copper +26.7%
Contains more Manganese +108%
Contains more Calcium +566.7%
Contains more Magnesium +42.9%
Contains more Potassium +15.3%
Contains more Selenium +∞%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 7% 5% 7% 14% 0% 3% 19% 7% 0%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 4% 8% 6% 16% 0% 2% 15% 4% 3%
Contains more Iron +70%
Contains more Phosphorus +14.3%
Contains more Zinc +42.9%
Contains more Copper +26.7%
Contains more Manganese +108%
Contains more Calcium +566.7%
Contains more Magnesium +42.9%
Contains more Potassium +15.3%
Contains more Selenium +∞%

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.
Plum
4
:
6
Orange
Contains more Vitamin A +53.3%
Contains more Vitamin E +44.4%
Contains more Vitamin B3 +47.9%
Contains more Vitamin K +∞%
Contains more Vitamin C +460%
Contains more Vitamin B1 +210.7%
Contains more Vitamin B2 +53.8%
Contains more Vitamin B5 +85.2%
Contains more Vitamin B6 +106.9%
Contains more Folate +500%
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 14% 4% 0% 178% 22% 10% 6% 15% 14% 23% 0% 0%
Contains more Vitamin A +53.3%
Contains more Vitamin E +44.4%
Contains more Vitamin B3 +47.9%
Contains more Vitamin K +∞%
Contains more Vitamin C +460%
Contains more Vitamin B1 +210.7%
Contains more Vitamin B2 +53.8%
Contains more Vitamin B5 +85.2%
Contains more Vitamin B6 +106.9%
Contains more Folate +500%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Plum
2
:
3
Orange
Contains more Fats +133.3%
Contains more Protein +34.3%
Contains more Other +18.9%
Equal in Carbs - 11.75
Equal in Water - 86.75
11% 87%
Protein: 0.7 g
Fats: 0.28 g
Carbs: 11.42 g
Water: 87.23 g
Other: 0.37 g
12% 87%
Protein: 0.94 g
Fats: 0.12 g
Carbs: 11.75 g
Water: 86.75 g
Other: 0.44 g
Contains more Fats +133.3%
Contains more Protein +34.3%
Contains more Other +18.9%
Equal in Carbs - 11.75
Equal in Water - 86.75

Fat Type Comparison

Fat type breakdown side-by-side comparison
Plum
2
:
1
Orange
Contains more Monounsaturated Fat +482.6%
Contains more Polyunsaturated fat +76%
Contains less Saturated Fat -11.8%
9% 69% 23%
Saturated Fat: 0.017 g
Monounsaturated Fat: 0.134 g
Polyunsaturated fat: 0.044 g
24% 37% 40%
Saturated Fat: 0.015 g
Monounsaturated Fat: 0.023 g
Polyunsaturated fat: 0.025 g
Contains more Monounsaturated Fat +482.6%
Contains more Polyunsaturated fat +76%
Contains less Saturated Fat -11.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Plum Orange Opinion
Net carbs 10.02g 9.35g Plum
Protein 0.7g 0.94g Orange
Fats 0.28g 0.12g Plum
Carbs 11.42g 11.75g Orange
Calories 46kcal 47kcal Orange
Fructose 3.07g Plum
Sugar 9.92g 9.35g Orange
Fiber 1.4g 2.4g Orange
Calcium 6mg 40mg Orange
Iron 0.17mg 0.1mg Plum
Magnesium 7mg 10mg Orange
Phosphorus 16mg 14mg Plum
Potassium 157mg 181mg Orange
Zinc 0.1mg 0.07mg Plum
Copper 0.057mg 0.045mg Plum
Manganese 0.052mg 0.025mg Plum
Selenium 0µg 0.5µg Orange
Vitamin A 345IU 225IU Plum
Vitamin A RAE 17µg 11µg Plum
Vitamin E 0.26mg 0.18mg Plum
Vitamin C 9.5mg 53.2mg Orange
Vitamin B1 0.028mg 0.087mg Orange
Vitamin B2 0.026mg 0.04mg Orange
Vitamin B3 0.417mg 0.282mg Plum
Vitamin B5 0.135mg 0.25mg Orange
Vitamin B6 0.029mg 0.06mg Orange
Folate 5µg 30µg Orange
Vitamin K 6.4µg 0µg Plum
Tryptophan 0.009mg 0.009mg
Threonine 0.01mg 0.015mg Orange
Isoleucine 0.014mg 0.025mg Orange
Leucine 0.015mg 0.023mg Orange
Lysine 0.016mg 0.047mg Orange
Methionine 0.008mg 0.02mg Orange
Phenylalanine 0.014mg 0.031mg Orange
Valine 0.016mg 0.04mg Orange
Histidine 0.009mg 0.018mg Orange
Saturated Fat 0.017g 0.015g Orange
Monounsaturated Fat 0.134g 0.023g Plum
Polyunsaturated fat 0.044g 0.025g Plum

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Plum Orange
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
9%
Plum
24%
Orange
Minerals Daily Need Coverage Score
6%
Plum
7%
Orange

Comparison summary

Which food is lower in Sugar?
Orange
Orange is lower in Sugar (difference - 0.57g)
Which food is lower in Saturated Fat?
Orange
Orange is lower in Saturated Fat (difference - 0.002g)
Which food is lower in glycemic index?
Orange
Orange is lower in glycemic index (difference - 8)
Which food is cheaper?
Orange
Orange is cheaper (difference - $0.1)
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (0 mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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.
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. Plum - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169949/nutrients
  2. Orange - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169097/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.