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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.

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

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 C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 178% 14% 4% 0% 22% 10% 6% 15% 14% 0% 0% 23%
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 +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 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
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 the food
Protein
6%
Orange
4%
Common plum
Carbohydrates
12%
Orange
11%
Common plum
Fats
1%
Orange
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 Common plum
Lower in Sugars ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Lower in Cholesterol Equal
Lower in Sodium Equal
Rich in minerals Equal
Rich in vitamins Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Orange 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
Orange contains less Sugars (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 Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (0 mg)
Which food is richer in minerals?
?
It cannot be definitely stated which food is richer in minerals. See charts below for detailed information.
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 Common plum Opinion
Calories 47 46 Orange
Protein 0.94 0.7 Orange
Fats 0.12 0.28 Common plum
Vitamin C 53.2 9.5 Orange
Carbs 11.75 11.42 Orange
Cholesterol 0 0
Vitamin D 0 0
Iron 0.1 0.17 Common plum
Calcium 40 6 Orange
Potassium 181 157 Orange
Magnesium 10 7 Orange
Sugars 9.35 9.92 Orange
Fiber 2.4 1.4 Orange
Copper 0.045 0.057 Common plum
Zinc 0.07 0.1 Common plum
Starch 0 Common plum
Phosphorus 14 16 Common plum
Sodium 0 0
Vitamin A 225 345 Common plum
Vitamin E 0.18 0.26 Common plum
Vitamin D 0 0
Vitamin B1 0.087 0.028 Orange
Vitamin B2 0.04 0.026 Orange
Vitamin B3 0.282 0.417 Common plum
Vitamin B5 0.25 0.135 Orange
Vitamin B6 0.06 0.029 Orange
Vitamin B12 0 0
Vitamin K 0 6.4 Common plum
Folate 30 5 Orange
Trans Fat 0 0
Saturated Fat 0.015 0.017 Orange
Monounsaturated Fat 0.023 0.134 Common plum
Polyunsaturated fat 0.025 0.044 Common plum
Tryptophan 0.009 0.009
Threonine 0.015 0.01 Orange
Isoleucine 0.025 0.014 Orange
Leucine 0.023 0.015 Orange
Lysine 0.047 0.016 Orange
Methionine 0.02 0.008 Orange
Phenylalanine 0.031 0.014 Orange
Valine 0.04 0.016 Orange
Histidine 0.018 0.009 Orange
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 - 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.