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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

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each 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

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 167% 0% 3.3% 0.8% 23% 6.9% 7.5% 11% 9.2% 0% 0.25% 23%
Plum
Plum
3
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 32% 0% 5.7% 5.2% 7% 6% 7.8% 8.1% 6.7% 0% 16% 3.8%
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 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%
Fiber 0.2g 1.4g 5%
Vitamin B1 0.09mg 0.028mg 5%
Vitamin K 0.1µg 6.4µg 5%
Fructose 3.07g 4%
Manganese 0.014mg 0.052mg 2%
Magnesium 11mg 7mg 1%
Calcium 11mg 6mg 1%
Potassium 200mg 157mg 1%
Copper 0.044mg 0.057mg 1%
Vitamin A 10µg 17µg 1%
Vitamin E 0.04mg 0.26mg 1%
Vitamin B5 0.19mg 0.135mg 1%
Vitamin B6 0.04mg 0.029mg 1%
Choline 6.2mg 1.9mg 1%
Calories 45kcal 46kcal 0%
Protein 0.7g 0.7g 0%
Protein per 100 calories 1.6g 1.5g N/A
Calories per 10 g protein 643kcal 657kcal N/A
Weight per 100 calories 222g 217g N/A
Fats 0.2g 0.28g 0%
Net carbs 10.2g 10.02g N/A
Carbs 10.4g 11.42g 0%
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

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.