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Mandarin orange vs Prune - In-Depth Nutrition Comparison

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How are Mandarin orange and Prune different?

  • Mandarin orange is higher in Vitamin C, however Prune is richer in Vitamin K, Copper, Fiber, Potassium, Vitamin B2, Manganese, Vitamin B6, Iron, and Vitamin B3.
  • Daily need coverage for Vitamin K from Prune is 50% higher.
  • Mandarin orange contains 45 times more Vitamin C than Prune. While Mandarin orange contains 26.7mg of Vitamin C, Prune contains only 0.6mg.

Tangerines, (mandarin oranges), raw and Plums, dried (prunes), uncooked are the varieties used in this article.

Infographic

Mandarin orange vs Prune 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 Calcium +16.2%
Contains more Iron +520%
Contains more Magnesium +241.7%
Contains more Phosphorus +245%
Contains more Potassium +341%
Contains more Zinc +528.6%
Contains more Copper +569%
Equal in Sodium - 2
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 12% 6% 9% 9% 15% 1% 2% 14%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 13% 35% 30% 30% 65% 1% 12% 94%
Contains more Calcium +16.2%
Contains more Iron +520%
Contains more Magnesium +241.7%
Contains more Phosphorus +245%
Contains more Potassium +341%
Contains more Zinc +528.6%
Contains more Copper +569%
Equal in Sodium - 2

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
:
7
Prune
Contains more Vitamin C +4350%
Contains more Vitamin B1 +13.7%
Contains more Folate +300%
Contains more Vitamin A +14.7%
Contains more Vitamin E +115%
Contains more Vitamin B2 +416.7%
Contains more Vitamin B3 +400.5%
Contains more Vitamin B5 +95.4%
Contains more Vitamin B6 +162.8%
Contains more Vitamin K +∞%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 41% 4% 0% 89% 15% 9% 8% 13% 18% 12% 0% 0%
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%
Contains more Vitamin C +4350%
Contains more Vitamin B1 +13.7%
Contains more Folate +300%
Contains more Vitamin A +14.7%
Contains more Vitamin E +115%
Contains more Vitamin B2 +416.7%
Contains more Vitamin B3 +400.5%
Contains more Vitamin B5 +95.4%
Contains more Vitamin B6 +162.8%
Contains more Vitamin K +∞%

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.
Mandarin orange Prune
Rich in minerals ok
Lower in glycemic index ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Sodium Equal
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Mandarin orange Prune Opinion
Net carbs 11.54g 56.78g Prune
Protein 0.81g 2.18g Prune
Fats 0.31g 0.38g Prune
Carbs 13.34g 63.88g Prune
Calories 53kcal 240kcal Prune
Starch 0g 5.11g Prune
Fructose 2.4g 12.45g Prune
Sugar 10.58g 38.13g Mandarin orange
Fiber 1.8g 7.1g Prune
Calcium 37mg 43mg Prune
Iron 0.15mg 0.93mg Prune
Magnesium 12mg 41mg Prune
Phosphorus 20mg 69mg Prune
Potassium 166mg 732mg Prune
Sodium 2mg 2mg
Zinc 0.07mg 0.44mg Prune
Copper 0.042mg 0.281mg Prune
Vitamin A 681IU 781IU Prune
Vitamin E 0.2mg 0.43mg Prune
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 26.7mg 0.6mg Mandarin orange
Vitamin B1 0.058mg 0.051mg Mandarin orange
Vitamin B2 0.036mg 0.186mg Prune
Vitamin B3 0.376mg 1.882mg Prune
Vitamin B5 0.216mg 0.422mg Prune
Vitamin B6 0.078mg 0.205mg Prune
Folate 16µg 4µg Mandarin orange
Vitamin B12 0µg 0µg
Vitamin K 0µg 59.5µg Prune
Tryptophan 0.002mg 0.025mg Prune
Threonine 0.016mg 0.049mg Prune
Isoleucine 0.017mg 0.041mg Prune
Leucine 0.028mg 0.066mg Prune
Lysine 0.032mg 0.05mg Prune
Methionine 0.002mg 0.016mg Prune
Phenylalanine 0.018mg 0.052mg Prune
Valine 0.021mg 0.056mg Prune
Histidine 0.011mg 0.027mg Prune
Cholesterol 0mg 0mg
Trans Fat 0g g Prune
Saturated Fat 0.039g 0.088g Mandarin orange
Monounsaturated Fat 0.06g 0.053g Mandarin orange
Polyunsaturated fat 0.065g 0.062g Mandarin orange

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mandarin orange Prune
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
17
Mandarin orange
31
Prune
Mineral Summary Score
8
Mandarin orange
35
Prune

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
5%
Mandarin orange
13%
Prune
Carbohydrates
13%
Mandarin orange
64%
Prune
Fats
1%
Mandarin orange
2%
Prune

Comparison summary

Which food is richer in minerals?
Prune
Prune is relatively richer in minerals
Which food is lower in glycemic index?
Prune
Prune is lower in glycemic index (difference - 18)
Which food is richer in vitamins?
Prune
Prune is relatively richer in vitamins
Which food is lower in Sugar?
Mandarin orange
Mandarin orange is lower in Sugar (difference - 27.55g)
Which food is lower in Saturated Fat?
Mandarin orange
Mandarin orange is lower in Saturated Fat (difference - 0.049g)
Which food is cheaper?
Mandarin orange
Mandarin orange is cheaper (difference - $1.6)
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (2 mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Mandarin orange - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169105/nutrients
  2. Prune - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168162/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.