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Orange vs. Plum — In-Depth Nutrition Comparison

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How are oranges and plums different?

  • Oranges are higher in vitamin C and folate; however, plums are richer in vitamin K.
  • Daily need coverage for vitamin C for oranges is 49% higher.
  • Oranges contain 7 times more calcium than plums. While oranges contain 40mg of calcium, plums contain only 6mg.

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

Infographic

Orange vs 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Orange
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 12% 16% 3.8% 15% 1.9% 6% 0% 3.3% 2.7%
Plum
5
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 +42.9%
Contains more CalciumCalcium +566.7%
Contains more PotassiumPotassium +15.3%
Contains more SeleniumSelenium +∞%
Contains more IronIron +70%
Contains more CopperCopper +26.7%
Contains more ZincZinc +42.9%
Contains more PhosphorusPhosphorus +14.3%
Contains more ManganeseManganese +108%
~equal in Sodium ~0mg

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.
Orange
7
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 177% 3.7% 3.6% 0% 22% 9.2% 5.3% 15% 14% 0% 0% 23% 4.6%
Plum
4
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 +460%
Contains more Vitamin B1Vitamin B1 +210.7%
Contains more Vitamin B2Vitamin B2 +53.8%
Contains more Vitamin B5Vitamin B5 +85.2%
Contains more Vitamin B6Vitamin B6 +106.9%
Contains more FolateFolate +500%
Contains more CholineCholine +342.1%
Contains more Vitamin AVitamin A +54.5%
Contains more Vitamin EVitamin E +44.4%
Contains more Vitamin B3Vitamin B3 +47.9%
Contains more Vitamin KVitamin K +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Orange Plum DV% diff.
Vitamin C 53.2mg 9.5mg 49%
Folate 30µg 5µg 6%
Vitamin K 0µg 6.4µg 5%
Vitamin B1 0.087mg 0.028mg 5%
Fructose 3.07g 4%
Fiber 2.4g 1.4g 4%
Calcium 40mg 6mg 3%
Vitamin B6 0.06mg 0.029mg 2%
Vitamin B5 0.25mg 0.135mg 2%
Vitamin E 0.18mg 0.26mg 1%
Choline 8.4mg 1.9mg 1%
Vitamin B3 0.282mg 0.417mg 1%
Selenium 0.5µg 0µg 1%
Manganese 0.025mg 0.052mg 1%
Vitamin B2 0.04mg 0.026mg 1%
Vitamin A 11µg 17µg 1%
Iron 0.1mg 0.17mg 1%
Magnesium 10mg 7mg 1%
Copper 0.045mg 0.057mg 1%
Potassium 181mg 157mg 1%
Calories 47kcal 46kcal 0%
Protein 0.94g 0.7g 0%
Fats 0.12g 0.28g 0%
Carbs 11.75g 11.42g 0%
Net carbs 9.35g 10.02g N/A
Sugar 9.35g 9.92g N/A
Zinc 0.07mg 0.1mg 0%
Phosphorus 14mg 16mg 0%
Saturated fat 0.015g 0.017g 0%
Monounsaturated fat 0.023g 0.134g 0%
Polyunsaturated fat 0.025g 0.044g 0%
Tryptophan 0.009mg 0.009mg 0%
Threonine 0.015mg 0.01mg 0%
Isoleucine 0.025mg 0.014mg 0%
Leucine 0.023mg 0.015mg 0%
Lysine 0.047mg 0.016mg 0%
Methionine 0.02mg 0.008mg 0%
Phenylalanine 0.031mg 0.014mg 0%
Valine 0.04mg 0.016mg 0%
Histidine 0.018mg 0.009mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Orange
3
12% 87%
Protein: 0.94 g
Fats: 0.12 g
Carbs: 11.75 g
Water: 86.75 g
Other: 0.44 g
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 ProteinProtein +34.3%
Contains more OtherOther +18.9%
Contains more FatsFats +133.3%
~equal in Carbs ~11.42g
~equal in Water ~87.23g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Orange
1
24% 37% 40%
Saturated fat: Sat. Fat 0.015 g
Monounsaturated fat: Mono. Fat 0.023 g
Polyunsaturated fat: Poly. Fat 0.025 g
Plum
2
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 -11.8%
Contains more Mono. FatMonounsaturated fat +482.6%
Contains more Poly. FatPolyunsaturated fat +76%

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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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169097/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.