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Prune vs Mandarin orange - In-Depth Nutrition Comparison

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How are Prune and Mandarin orange different?

  • Prune is higher in Copper, Fiber, Potassium, Vitamin B2, Manganese, Vitamin B6, Iron and Vitamin B3, however Mandarin orange is richer in Vitamin K and Vitamin C.
  • Daily need coverage for Vitamin K from Prune is 50% higher.
  • Prune contains 8 times more Manganese than Mandarin orange. While Prune contains 0.299mg of Manganese, Mandarin orange contains only 0.039mg.

Plums, dried (prunes), uncooked and Tangerines, (mandarin oranges), raw are the varieties used in this article.

Infographic

Prune vs Mandarin orange 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
Prune
7
:
Contains more Iron +520%
Contains more Calcium +16.2%
Contains more Potassium +341%
Contains more Magnesium +241.7%
Contains more Copper +569%
Contains more Zinc +528.6%
Contains more Phosphorus +245%
Equal in Sodium - 2
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 35% 13% 65% 30% 94% 12% 30% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 6% 12% 15% 9% 14% 2% 9% 1%
Contains more Iron +520%
Contains more Calcium +16.2%
Contains more Potassium +341%
Contains more Magnesium +241.7%
Contains more Copper +569%
Contains more Zinc +528.6%
Contains more Phosphorus +245%
Equal in Sodium - 2

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
Prune
7
:
Contains more Vitamin A +14.7%
Contains more Vitamin E +115%
Contains more Vitamin B2 +416.7%
Contains more Vitamin B3 +400.5%
Contains more Vitamin B5 +95.4%
Contains more Vitamin B6 +162.8%
Contains more Vitamin K +∞%
Contains more Vitamin C +4350%
Contains more Vitamin B1 +13.7%
Contains more Folate +300%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 2% 47% 9% 0% 13% 43% 36% 26% 48% 0% 149% 3%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 89% 41% 4% 0% 15% 9% 8% 13% 18% 0% 0% 12%
Contains more Vitamin A +14.7%
Contains more Vitamin E +115%
Contains more Vitamin B2 +416.7%
Contains more Vitamin B3 +400.5%
Contains more Vitamin B5 +95.4%
Contains more Vitamin B6 +162.8%
Contains more Vitamin K +∞%
Contains more Vitamin C +4350%
Contains more Vitamin B1 +13.7%
Contains more Folate +300%

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
31
Prune
17
Mandarin orange
Mineral Summary Score
35
Prune
8
Mandarin orange

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
13%
Prune
5%
Mandarin orange
Carbohydrates
64%
Prune
13%
Mandarin orange
Fats
2%
Prune
1%
Mandarin orange

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.
Prune Mandarin orange
Rich in minerals ok
Lower in glycemic index ok
Rich in vitamins ok
Lower in Sugars ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Cholesterol Equal
Lower in Sodium Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Prune Mandarin orange
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 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 - 18)
Which food is richer in vitamins?
Prune
Prune is relatively richer in vitamins
Which food contains less Sugars?
Mandarin orange
Mandarin orange contains less Sugars (difference - 27.55g)
Which food is lower in Saturated Fat?
Mandarin orange
Mandarin orange is lower in Saturated Fat (difference - 0.049g)
Which food is cheaper?
Mandarin orange
Mandarin orange is cheaper (difference - $1.6)
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 (2 mg)

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 Prune Mandarin orange Opinion
Calories 240 53 Prune
Protein 2.18 0.81 Prune
Fats 0.38 0.31 Prune
Vitamin C 0.6 26.7 Mandarin orange
Carbs 63.88 13.34 Prune
Cholesterol 0 0
Vitamin D 0 0
Iron 0.93 0.15 Prune
Calcium 43 37 Prune
Potassium 732 166 Prune
Magnesium 41 12 Prune
Sugars 38.13 10.58 Mandarin orange
Fiber 7.1 1.8 Prune
Copper 0.281 0.042 Prune
Zinc 0.44 0.07 Prune
Starch 5.11 0 Prune
Phosphorus 69 20 Prune
Sodium 2 2
Vitamin A 781 681 Prune
Vitamin E 0.43 0.2 Prune
Vitamin D 0 0
Vitamin B1 0.051 0.058 Mandarin orange
Vitamin B2 0.186 0.036 Prune
Vitamin B3 1.882 0.376 Prune
Vitamin B5 0.422 0.216 Prune
Vitamin B6 0.205 0.078 Prune
Vitamin B12 0 0
Vitamin K 59.5 0 Prune
Folate 4 16 Mandarin orange
Trans Fat 0 Prune
Saturated Fat 0.088 0.039 Mandarin orange
Monounsaturated Fat 0.053 0.06 Mandarin orange
Polyunsaturated fat 0.062 0.065 Mandarin orange
Tryptophan 0.025 0.002 Prune
Threonine 0.049 0.016 Prune
Isoleucine 0.041 0.017 Prune
Leucine 0.066 0.028 Prune
Lysine 0.05 0.032 Prune
Methionine 0.016 0.002 Prune
Phenylalanine 0.052 0.018 Prune
Valine 0.056 0.021 Prune
Histidine 0.027 0.011 Prune
Fructose 12.45 2.4 Prune

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. Prune - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168162/nutrients
  2. Mandarin orange - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169105/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.