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Orange juice vs. Plum — In-Depth Nutrition Comparison

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A recap on the differences between orange juice and plums

  • Orange juice is higher in vitamin C, folate, and vitamin B1, yet plums are higher in vitamin K.
  • Orange juice covers your daily vitamin C needs 45% more than plums.
  • Orange juice contains 6 times more folate than plums. While orange juice contains 30µg of folate, plums contain only 5µg.

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

Infographic

Orange juice vs Plum 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.9% 3.3% 18% 7.5% 15% 1.4% 7.3% 0.13% 1.8% 0.55%
Plum
Plum
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 5% 1.8% 14% 6.4% 19% 2.7% 6.9% 0% 6.8% 0%
Contains more MagnesiumMagnesium +57.1%
Contains more CalciumCalcium +83.3%
Contains more PotassiumPotassium +27.4%
Contains more IronIron +17.6%
Contains more SeleniumSelenium +∞%
Contains more CopperCopper +29.5%
Contains more ZincZinc +100%
Contains less SodiumSodium -100%
Contains more ManganeseManganese +271.4%
~equal in Phosphorus ~16mg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 167% 3.3% 0.8% 0% 23% 6.9% 7.5% 11% 9.2% 0% 0.25% 23% 3.4%
Plum
Plum
3
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 32% 5.7% 5.2% 0% 7% 6% 7.8% 8.1% 6.7% 0% 16% 3.8% 1%
Contains more Vitamin CVitamin C +426.3%
Contains more Vitamin B1Vitamin B1 +221.4%
Contains more Vitamin B2Vitamin B2 +15.4%
Contains more Vitamin B5Vitamin B5 +40.7%
Contains more Vitamin B6Vitamin B6 +37.9%
Contains more FolateFolate +500%
Contains more CholineCholine +226.3%
Contains more Vitamin AVitamin A +70%
Contains more Vitamin EVitamin E +550%
Contains more Vitamin KVitamin K +6300%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~0.417mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Orange juice Plum DV% diff.
Vitamin C 50mg 9.5mg 45%
Folate 30µg 5µg 6%
Vitamin B1 0.09mg 0.028mg 5%
Fiber 0.2g 1.4g 5%
Vitamin K 0.1µg 6.4µg 5%
Fructose 3.07g 4%
Manganese 0.014mg 0.052mg 2%
Magnesium 11mg 7mg 1%
Vitamin A 10µg 17µg 1%
Choline 6.2mg 1.9mg 1%
Vitamin B6 0.04mg 0.029mg 1%
Calcium 11mg 6mg 1%
Vitamin E 0.04mg 0.26mg 1%
Vitamin B5 0.19mg 0.135mg 1%
Potassium 200mg 157mg 1%
Copper 0.044mg 0.057mg 1%
Calories 45kcal 46kcal 0%
Protein 0.7g 0.7g 0%
Fats 0.2g 0.28g 0%
Carbs 10.4g 11.42g 0%
Net carbs 10.2g 10.02g N/A
Iron 0.2mg 0.17mg 0%
Sugar 8.4g 9.92g N/A
Zinc 0.05mg 0.1mg 0%
Phosphorus 17mg 16mg 0%
Sodium 1mg 0mg 0%
Selenium 0.1µg 0µg 0%
Vitamin B2 0.03mg 0.026mg 0%
Vitamin B3 0.4mg 0.417mg 0%
Saturated fat 0.024g 0.017g 0%
Monounsaturated fat 0.036g 0.134g 0%
Polyunsaturated fat 0.04g 0.044g 0%
Tryptophan 0.002mg 0.009mg 0%
Threonine 0.008mg 0.01mg 0%
Isoleucine 0.008mg 0.014mg 0%
Leucine 0.013mg 0.015mg 0%
Lysine 0.009mg 0.016mg 0%
Methionine 0.003mg 0.008mg 0%
Phenylalanine 0.009mg 0.014mg 0%
Valine 0.011mg 0.016mg 0%
Histidine 0.003mg 0.009mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
10% 88%
Protein: 0.7 g
Fats: 0.2 g
Carbs: 10.4 g
Water: 88.3 g
Other: 0.4 g
Plum
Plum
2
11% 87%
Protein: 0.7 g
Fats: 0.28 g
Carbs: 11.42 g
Water: 87.23 g
Other: 0.37 g
Contains more FatsFats +40%
~equal in Protein ~0.7g
~equal in Carbs ~11.42g
~equal in Water ~87.23g
~equal in Other ~0.37g

Fat Type Comparison

Fat type breakdown side-by-side comparison
24% 36% 40%
Saturated fat: Sat. Fat 0.024 g
Monounsaturated fat: Mono. Fat 0.036 g
Polyunsaturated fat: Poly. Fat 0.04 g
Plum
Plum
3
9% 69% 23%
Saturated fat: Sat. Fat 0.017 g
Monounsaturated fat: Mono. Fat 0.134 g
Polyunsaturated fat: Poly. Fat 0.044 g
Contains less Sat. FatSaturated fat -29.2%
Contains more Mono. FatMonounsaturated fat +272.2%
~equal in Polyunsaturated fat ~0.044g

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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. Orange juice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169098/nutrients
  2. Plum - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169949/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.