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Orange juice vs Common plum - In-Depth Nutrition Comparison

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A recap on differences between Orange juice and Common plum

  • Orange juice is higher in Vitamin C, Folate, and Vitamin B1, yet Common plum is higher in Vitamin K.
  • Orange juice covers your daily Vitamin C needs 45% more than Common plum.
  • Orange juice contains 6 times more Folate than Common plum. While Orange juice contains 30µg of Folate, Common plum contains only 5µg.

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

Infographic

Orange juice vs Common 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Orange juice
Orange juice
5
:
3
Common plum
Common plum
Contains more Iron +17.6%
Contains more Calcium +83.3%
Contains more Potassium +27.4%
Contains more Magnesium +57.1%
Contains more Copper +29.5%
Contains more Zinc +100%
Contains less Sodium -100%
Equal in Phosphorus - 16
Orange juice
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 8% 4% 18% 8% 15% 2% 8% 1%
Common plum
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 7% 2% 14% 5% 19% 3% 7% 0%
Contains more Iron +17.6%
Contains more Calcium +83.3%
Contains more Potassium +27.4%
Contains more Magnesium +57.1%
Contains more Copper +29.5%
Contains more Zinc +100%
Contains less Sodium -100%
Equal in Phosphorus - 16

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
Orange juice
Orange juice
6
:
4
Common plum
Common plum
Contains more Vitamin C +426.3%
Contains more Vitamin B1 +221.4%
Contains more Vitamin B2 +15.4%
Contains more Vitamin B5 +40.7%
Contains more Vitamin B6 +37.9%
Contains more Folate +500%
Contains more Vitamin A +72.5%
Contains more Vitamin E +550%
Contains more Vitamin K +6300%
Equal in Vitamin B3 - 0.417
Orange juice
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 167% 12% 1% 0% 23% 7% 8% 12% 10% 0% 1% 23%
Common plum
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 32% 21% 6% 0% 7% 6% 8% 9% 7% 0% 16% 4%
Contains more Vitamin C +426.3%
Contains more Vitamin B1 +221.4%
Contains more Vitamin B2 +15.4%
Contains more Vitamin B5 +40.7%
Contains more Vitamin B6 +37.9%
Contains more Folate +500%
Contains more Vitamin A +72.5%
Contains more Vitamin E +550%
Contains more Vitamin K +6300%
Equal in Vitamin B3 - 0.417

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.
Orange juice Common plum
Lower in Sugar ok
Lower in glycemic index ok
Lower in price ok
Rich in minerals ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Orange juice Common plum Opinion
Calories 45kcal 46kcal Common plum
Protein 0.7g 0.7g
Fats 0.2g 0.28g Common plum
Vitamin C 50mg 9.5mg Orange juice
Net carbs 10.2g 10.02g Orange juice
Carbs 10.4g 11.42g Common plum
Cholesterol 0mg 0mg
Vitamin D 0IU 0IU
Iron 0.2mg 0.17mg Orange juice
Calcium 11mg 6mg Orange juice
Potassium 200mg 157mg Orange juice
Magnesium 11mg 7mg Orange juice
Sugar 8.4g 9.92g Orange juice
Fiber 0.2g 1.4g Common plum
Copper 0.044mg 0.057mg Common plum
Zinc 0.05mg 0.1mg Common plum
Starch g 0g Common plum
Phosphorus 17mg 16mg Orange juice
Sodium 1mg 0mg Common plum
Vitamin A 200IU 345IU Common plum
Vitamin E 0.04mg 0.26mg Common plum
Vitamin D 0µg 0µg
Vitamin B1 0.09mg 0.028mg Orange juice
Vitamin B2 0.03mg 0.026mg Orange juice
Vitamin B3 0.4mg 0.417mg Common plum
Vitamin B5 0.19mg 0.135mg Orange juice
Vitamin B6 0.04mg 0.029mg Orange juice
Vitamin B12 0µg 0µg
Vitamin K 0.1µg 6.4µg Common plum
Folate 30µg 5µg Orange juice
Trans Fat 0g 0g
Saturated Fat 0.024g 0.017g Common plum
Monounsaturated Fat 0.036g 0.134g Common plum
Polyunsaturated fat 0.04g 0.044g Common plum
Tryptophan 0.002mg 0.009mg Common plum
Threonine 0.008mg 0.01mg Common plum
Isoleucine 0.008mg 0.014mg Common plum
Leucine 0.013mg 0.015mg Common plum
Lysine 0.009mg 0.016mg Common plum
Methionine 0.003mg 0.008mg Common plum
Phenylalanine 0.009mg 0.014mg Common plum
Valine 0.011mg 0.016mg Common plum
Histidine 0.003mg 0.009mg Common plum
Fructose g 3.07g Common plum

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Orange juice Common plum
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
22
Orange juice
9
Common plum
Mineral Summary Score
7
Orange juice
7
Common plum

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%
Orange juice
4%
Common plum
Carbohydrates
10%
Orange juice
11%
Common plum
Fats
1%
Orange juice
1%
Common plum

Comparison summary

Which food is lower in Sugar?
Orange juice
Orange juice is lower in Sugar (difference - 1.52g)
Which food is lower in glycemic index?
Orange juice
Orange juice is lower in glycemic index (difference - 3)
Which food is cheaper?
Orange juice
Orange juice is cheaper (difference - $0.5)
Which food is richer in minerals?
Orange juice
Orange juice is relatively richer in minerals
Which food contains less Sodium?
Common plum
Common plum contains less Sodium (difference - 1mg)
Which food is lower in Saturated Fat?
Common plum
Common plum is lower in Saturated Fat (difference - 0.007g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Orange juice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169098/nutrients
  2. Common 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.