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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
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%

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

All nutrients comparison - raw data values

Nutrient Prune Mandarin orange Opinion
Calories 240kcal 53kcal Prune
Protein 2.18g 0.81g Prune
Fats 0.38g 0.31g Prune
Vitamin C 0.6mg 26.7mg Mandarin orange
Net carbs 56.78g 11.54g Prune
Carbs 63.88g 13.34g Prune
Cholesterol 0mg 0mg
Vitamin D 0IU 0IU
Iron 0.93mg 0.15mg Prune
Calcium 43mg 37mg Prune
Potassium 732mg 166mg Prune
Magnesium 41mg 12mg Prune
Sugar 38.13g 10.58g Mandarin orange
Fiber 7.1g 1.8g Prune
Copper 0.281mg 0.042mg Prune
Zinc 0.44mg 0.07mg Prune
Starch 5.11g 0g Prune
Phosphorus 69mg 20mg Prune
Sodium 2mg 2mg
Vitamin A 781IU 681IU Prune
Vitamin E 0.43mg 0.2mg Prune
Vitamin D 0µg 0µg
Vitamin B1 0.051mg 0.058mg Mandarin orange
Vitamin B2 0.186mg 0.036mg Prune
Vitamin B3 1.882mg 0.376mg Prune
Vitamin B5 0.422mg 0.216mg Prune
Vitamin B6 0.205mg 0.078mg Prune
Vitamin B12 0µg 0µg
Vitamin K 59.5µg 0µg Prune
Folate 4µg 16µg Mandarin orange
Trans Fat g 0g Prune
Saturated Fat 0.088g 0.039g Mandarin orange
Monounsaturated Fat 0.053g 0.06g Mandarin orange
Polyunsaturated fat 0.062g 0.065g Mandarin orange
Tryptophan 0.025mg 0.002mg Prune
Threonine 0.049mg 0.016mg Prune
Isoleucine 0.041mg 0.017mg Prune
Leucine 0.066mg 0.028mg Prune
Lysine 0.05mg 0.032mg Prune
Methionine 0.016mg 0.002mg Prune
Phenylalanine 0.052mg 0.018mg Prune
Valine 0.056mg 0.021mg Prune
Histidine 0.027mg 0.011mg Prune
Fructose 12.45g 2.4g Prune

Which food is preferable for your diet?

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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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
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 food.
Protein
13%
Prune
5%
Mandarin orange
Carbohydrates
64%
Prune
13%
Mandarin orange
Fats
2%
Prune
1%
Mandarin orange

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 is lower in Sugar?
Mandarin orange
Mandarin orange is lower in Sugar (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)

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. 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.