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Orange vs Common plum - In-Depth Nutrition Comparison

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How are Orange and Common plum different?

  • Orange is higher in Vitamin C, and Folate, however Common plum is richer in Vitamin K.
  • Daily need coverage for Vitamin C from Orange is 49% higher.
  • Orange contains 7 times more Calcium than Common plum. While Orange contains 40mg of Calcium, Common plum contains only 6mg.

Oranges, raw, all commercial varieties and Plums, raw are the varieties used in this article.

Infographic

Orange 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
Contains more Calcium +566.7%
Contains more Magnesium +42.9%
Contains more Potassium +15.3%
Contains more Iron +70%
Contains more Phosphorus +14.3%
Contains more Zinc +42.9%
Contains more Copper +26.7%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 12% 4% 8% 6% 16% 0% 2% 15%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 2% 7% 5% 7% 14% 0% 3% 19%
Contains more Calcium +566.7%
Contains more Magnesium +42.9%
Contains more Potassium +15.3%
Contains more Iron +70%
Contains more Phosphorus +14.3%
Contains more Zinc +42.9%
Contains more Copper +26.7%

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
6
:
Contains more Vitamin C +460%
Contains more Vitamin B1 +210.7%
Contains more Vitamin B2 +53.8%
Contains more Vitamin B5 +85.2%
Contains more Vitamin B6 +106.9%
Contains more Folate +500%
Contains more Vitamin A +53.3%
Contains more Vitamin E +44.4%
Contains more Vitamin B3 +47.9%
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 14% 4% 0% 178% 22% 10% 6% 15% 14% 23% 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 21% 6% 0% 32% 7% 6% 8% 9% 7% 4% 0% 16%
Contains more Vitamin C +460%
Contains more Vitamin B1 +210.7%
Contains more Vitamin B2 +53.8%
Contains more Vitamin B5 +85.2%
Contains more Vitamin B6 +106.9%
Contains more Folate +500%
Contains more Vitamin A +53.3%
Contains more Vitamin E +44.4%
Contains more Vitamin B3 +47.9%
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.
Orange Common plum
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Lower in Sodium Equal
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Orange Common plum Opinion
Net carbs 9.35g 10.02g Common plum
Protein 0.94g 0.7g Orange
Fats 0.12g 0.28g Common plum
Carbs 11.75g 11.42g Orange
Calories 47kcal 46kcal Orange
Starch g 0g Common plum
Fructose g 3.07g Common plum
Sugar 9.35g 9.92g Orange
Fiber 2.4g 1.4g Orange
Calcium 40mg 6mg Orange
Iron 0.1mg 0.17mg Common plum
Magnesium 10mg 7mg Orange
Phosphorus 14mg 16mg Common plum
Potassium 181mg 157mg Orange
Sodium 0mg 0mg
Zinc 0.07mg 0.1mg Common plum
Copper 0.045mg 0.057mg Common plum
Vitamin A 225IU 345IU Common plum
Vitamin E 0.18mg 0.26mg Common plum
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 53.2mg 9.5mg Orange
Vitamin B1 0.087mg 0.028mg Orange
Vitamin B2 0.04mg 0.026mg Orange
Vitamin B3 0.282mg 0.417mg Common plum
Vitamin B5 0.25mg 0.135mg Orange
Vitamin B6 0.06mg 0.029mg Orange
Folate 30µg 5µg Orange
Vitamin B12 0µg 0µg
Vitamin K 0µg 6.4µg Common plum
Tryptophan 0.009mg 0.009mg
Threonine 0.015mg 0.01mg Orange
Isoleucine 0.025mg 0.014mg Orange
Leucine 0.023mg 0.015mg Orange
Lysine 0.047mg 0.016mg Orange
Methionine 0.02mg 0.008mg Orange
Phenylalanine 0.031mg 0.014mg Orange
Valine 0.04mg 0.016mg Orange
Histidine 0.018mg 0.009mg Orange
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.015g 0.017g Orange
Monounsaturated Fat 0.023g 0.134g Common plum
Polyunsaturated fat 0.025g 0.044g Common plum

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Orange Common plum
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
24
Orange
9
Common plum
Mineral Summary Score
8
Orange
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
6%
Orange
4%
Common plum
Carbohydrates
12%
Orange
11%
Common plum
Fats
1%
Orange
1%
Common plum

Comparison summary

Which food is lower in Sugar?
Orange
Orange is lower in Sugar (difference - 0.57g)
Which food is lower in Saturated Fat?
Orange
Orange is lower in Saturated Fat (difference - 0.002g)
Which food is lower in glycemic index?
Orange
Orange is lower in glycemic index (difference - 8)
Which food is cheaper?
Orange
Orange is cheaper (difference - $0.1)
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (0 mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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.
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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169097/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.