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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.

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Orange juice vs Common plum 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
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

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils 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 the food
Protein
4%
Orange juice
4%
Common plum
Carbohydrates
10%
Orange juice
11%
Common plum
Fats
1%
Orange juice
1%
Common plum

Comparison summary table

Pay attention at 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 Sugars 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

Which food is preferable in case of diets?

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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Comparison summary

Which food contains less Sugars?
Orange juice
Orange juice contains less Sugars (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 definitely stated which food is richer in vitamins. See charts below for detailed information.

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Orange juice Common plum Opinion
Calories 45 46 Common plum
Protein 0.7 0.7
Fats 0.2 0.28 Common plum
Vitamin C 50 9.5 Orange juice
Carbs 10.4 11.42 Common plum
Cholesterol 0 0
Vitamin D 0 0
Iron 0.2 0.17 Orange juice
Calcium 11 6 Orange juice
Potassium 200 157 Orange juice
Magnesium 11 7 Orange juice
Sugars 8.4 9.92 Orange juice
Fiber 0.2 1.4 Common plum
Copper 0.044 0.057 Common plum
Zinc 0.05 0.1 Common plum
Starch 0 Common plum
Phosphorus 17 16 Orange juice
Sodium 1 0 Common plum
Vitamin A 200 345 Common plum
Vitamin E 0.04 0.26 Common plum
Vitamin D 0 0
Vitamin B1 0.09 0.028 Orange juice
Vitamin B2 0.03 0.026 Orange juice
Vitamin B3 0.4 0.417 Common plum
Vitamin B5 0.19 0.135 Orange juice
Vitamin B6 0.04 0.029 Orange juice
Vitamin B12 0 0
Vitamin K 0.1 6.4 Common plum
Folate 30 5 Orange juice
Trans Fat 0 0
Saturated Fat 0.024 0.017 Common plum
Monounsaturated Fat 0.036 0.134 Common plum
Polyunsaturated fat 0.04 0.044 Common plum
Tryptophan 0.002 0.009 Common plum
Threonine 0.008 0.01 Common plum
Isoleucine 0.008 0.014 Common plum
Leucine 0.013 0.015 Common plum
Lysine 0.009 0.016 Common plum
Methionine 0.003 0.008 Common plum
Phenylalanine 0.009 0.014 Common plum
Valine 0.011 0.016 Common plum
Histidine 0.003 0.009 Common plum
Fructose 3.07 Common plum

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 of 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.