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Orange vs Prune - In-Depth Nutrition Comparison

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Differences between Orange and Prune

  • Orange is higher in Vitamin C, however Prune is richer in Vitamin K, Copper, Fiber, Potassium, Manganese, Vitamin B2, Vitamin B6, Iron, and Vitamin B3.
  • Orange's daily need coverage for Vitamin C is 58% higher.

The food types used in this comparison are Oranges, raw, all commercial varieties and Plums, dried (prunes), uncooked.

Infographic

Orange vs Prune 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
Orange
1
:
7
Prune
Prune
Contains less Sodium -100%
Contains more Iron +830%
Contains more Magnesium +310%
Contains more Phosphorus +392.9%
Contains more Potassium +304.4%
Contains more Zinc +528.6%
Contains more Copper +524.4%
Equal in Calcium - 43
Orange
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 12% 4% 8% 6% 16% 0% 2% 15%
Prune
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 13% 35% 30% 30% 65% 1% 12% 94%
Contains less Sodium -100%
Contains more Iron +830%
Contains more Magnesium +310%
Contains more Phosphorus +392.9%
Contains more Potassium +304.4%
Contains more Zinc +528.6%
Contains more Copper +524.4%
Equal in Calcium - 43

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
Orange
3
:
7
Prune
Prune
Contains more Vitamin C +8766.7%
Contains more Vitamin B1 +70.6%
Contains more Folate +650%
Contains more Vitamin A +247.1%
Contains more Vitamin E +138.9%
Contains more Vitamin B2 +365%
Contains more Vitamin B3 +567.4%
Contains more Vitamin B5 +68.8%
Contains more Vitamin B6 +241.7%
Contains more Vitamin K +∞%
Orange
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%
Prune
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 47% 9% 0% 2% 13% 43% 36% 26% 48% 3% 0% 149%
Contains more Vitamin C +8766.7%
Contains more Vitamin B1 +70.6%
Contains more Folate +650%
Contains more Vitamin A +247.1%
Contains more Vitamin E +138.9%
Contains more Vitamin B2 +365%
Contains more Vitamin B3 +567.4%
Contains more Vitamin B5 +68.8%
Contains more Vitamin B6 +241.7%
Contains more Vitamin K +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Orange
Orange
1
:
4
Prune
Prune
Contains more Water +180.6%
Contains more Protein +131.9%
Contains more Fats +216.7%
Contains more Carbs +443.7%
Contains more Other +500%
Orange
12% 87%
Protein: 0.94 g
Fats: 0.12 g
Carbs: 11.75 g
Water: 86.75 g
Other: 0.44 g
Prune
2% 64% 31% 3%
Protein: 2.18 g
Fats: 0.38 g
Carbs: 63.88 g
Water: 30.92 g
Other: 2.64 g
Contains more Water +180.6%
Contains more Protein +131.9%
Contains more Fats +216.7%
Contains more Carbs +443.7%
Contains more Other +500%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Orange
Orange
1
:
2
Prune
Prune
Contains less Saturated Fat -83%
Contains more Monounsaturated Fat +130.4%
Contains more Polyunsaturated fat +148%
Orange
24% 37% 40%
Saturated Fat: 0.015 g
Monounsaturated Fat: 0.023 g
Polyunsaturated fat: 0.025 g
Prune
43% 26% 31%
Saturated Fat: 0.088 g
Monounsaturated Fat: 0.053 g
Polyunsaturated fat: 0.062 g
Contains less Saturated Fat -83%
Contains more Monounsaturated Fat +130.4%
Contains more Polyunsaturated fat +148%

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 Prune
Rich in minerals ok
Lower in glycemic index ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Orange Prune Opinion
Net carbs 9.35g 56.78g Prune
Protein 0.94g 2.18g Prune
Fats 0.12g 0.38g Prune
Carbs 11.75g 63.88g Prune
Calories 47kcal 240kcal Prune
Starch 5.11g Prune
Fructose 12.45g Prune
Sugar 9.35g 38.13g Orange
Fiber 2.4g 7.1g Prune
Calcium 40mg 43mg Prune
Iron 0.1mg 0.93mg Prune
Magnesium 10mg 41mg Prune
Phosphorus 14mg 69mg Prune
Potassium 181mg 732mg Prune
Sodium 0mg 2mg Orange
Zinc 0.07mg 0.44mg Prune
Copper 0.045mg 0.281mg Prune
Vitamin A 225IU 781IU Prune
Vitamin A RAE 11µg 39µg Prune
Vitamin E 0.18mg 0.43mg Prune
Vitamin C 53.2mg 0.6mg Orange
Vitamin B1 0.087mg 0.051mg Orange
Vitamin B2 0.04mg 0.186mg Prune
Vitamin B3 0.282mg 1.882mg Prune
Vitamin B5 0.25mg 0.422mg Prune
Vitamin B6 0.06mg 0.205mg Prune
Folate 30µg 4µg Orange
Vitamin K 0µg 59.5µg Prune
Tryptophan 0.009mg 0.025mg Prune
Threonine 0.015mg 0.049mg Prune
Isoleucine 0.025mg 0.041mg Prune
Leucine 0.023mg 0.066mg Prune
Lysine 0.047mg 0.05mg Prune
Methionine 0.02mg 0.016mg Orange
Phenylalanine 0.031mg 0.052mg Prune
Valine 0.04mg 0.056mg Prune
Histidine 0.018mg 0.027mg Prune
Saturated Fat 0.015g 0.088g Orange
Monounsaturated Fat 0.023g 0.053g Prune
Polyunsaturated fat 0.025g 0.062g Prune

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Orange Prune
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores show how much of your all daily needs across all vitamins or minerals this food would cover if you took three 100 grams servings of it (approximation of 3 serving sizes)
Vitamins Daily Need Coverage Score
24%
Orange
31%
Prune
Minerals Daily Need Coverage Score
8%
Orange
35%
Prune

Comparison summary

Which food is richer in minerals?
Prune
Prune is relatively richer in minerals
Which food is lower in glycemic index?
Prune
Prune is lower in glycemic index (difference - 16)
Which food is richer in vitamins?
Prune
Prune is relatively richer in vitamins
Which food is lower in Sugar?
Orange
Orange is lower in Sugar (difference - 28.78g)
Which food contains less Sodium?
Orange
Orange contains less Sodium (difference - 2mg)
Which food is lower in Saturated Fat?
Orange
Orange is lower in Saturated Fat (difference - 0.073g)
Which food is cheaper?
Orange
Orange is cheaper (difference - $1.6)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Prune - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168162/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.