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Common plum vs Orange - In-Depth Nutrition Comparison

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How are Common plum and Orange different?

  • Common 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.
  • Common plum contains 10000000 times more Vitamin K than Orange. While Common plum contains 6.4µg of Vitamin K, Orange contains only 0µg.

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

Infographic

Common plum vs Orange infographic
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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 more Iron +70%
Contains more Phosphorus +14.3%
Contains more Zinc +42.9%
Contains more Copper +26.7%
Contains more Calcium +566.7%
Contains more Magnesium +42.9%
Contains more Potassium +15.3%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 2% 7% 5% 7% 14% 0% 3% 19%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 12% 4% 8% 6% 16% 0% 2% 15%
Contains more Iron +70%
Contains more Phosphorus +14.3%
Contains more Zinc +42.9%
Contains more Copper +26.7%
Contains more Calcium +566.7%
Contains more Magnesium +42.9%
Contains more Potassium +15.3%

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
:
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%

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
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 Common plum Orange Opinion
Net carbs 10.02g 9.35g Common plum
Protein 0.7g 0.94g Orange
Fats 0.28g 0.12g Common plum
Carbs 11.42g 11.75g Orange
Calories 46kcal 47kcal Orange
Starch 0g g Common plum
Fructose 3.07g g Common plum
Sugar 9.92g 9.35g Orange
Fiber 1.4g 2.4g Orange
Calcium 6mg 40mg Orange
Iron 0.17mg 0.1mg Common plum
Magnesium 7mg 10mg Orange
Phosphorus 16mg 14mg Common plum
Potassium 157mg 181mg Orange
Sodium 0mg 0mg
Zinc 0.1mg 0.07mg Common plum
Copper 0.057mg 0.045mg Common plum
Vitamin A 345IU 225IU Common plum
Vitamin E 0.26mg 0.18mg Common plum
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
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 Common plum
Vitamin B5 0.135mg 0.25mg Orange
Vitamin B6 0.029mg 0.06mg Orange
Folate 5µg 30µg Orange
Vitamin B12 0µg 0µg
Vitamin K 6.4µg 0µg Common 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
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.017g 0.015g Orange
Monounsaturated Fat 0.134g 0.023g Common plum
Polyunsaturated fat 0.044g 0.025g Common plum

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Common plum Orange
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
24
Orange
Mineral Summary Score
7
Common plum
8
Orange

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
6%
Orange
Carbohydrates
11%
Common plum
12%
Orange
Fats
1%
Common plum
1%
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

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 - 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.