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Prune vs Orange juice - In-Depth Nutrition Comparison

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What are the differences between Prune and Orange juice?

  • Prune is higher in Vitamin K, Fiber, Copper, Potassium, Vitamin B6, Manganese, Vitamin B2, Vitamin B3, and Iron, yet Orange juice is higher in Vitamin C.
  • Orange juice's daily need coverage for Vitamin C is 55% more.
  • Prune has 595 times more Vitamin K than Orange juice. While Prune has 59.5µg of Vitamin K, Orange juice has only 0.1µg.

We used Plums, dried (prunes), uncooked and Orange juice, raw types in this article.

Infographic

Prune vs Orange juice 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 Calcium +290.9%
Contains more Iron +365%
Contains more Magnesium +272.7%
Contains more Phosphorus +305.9%
Contains more Potassium +266%
Contains more Zinc +780%
Contains more Copper +538.6%
Contains less Sodium -50%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 13% 35% 30% 30% 65% 1% 12% 94%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 4% 8% 8% 8% 18% 1% 2% 15%
Contains more Calcium +290.9%
Contains more Iron +365%
Contains more Magnesium +272.7%
Contains more Phosphorus +305.9%
Contains more Potassium +266%
Contains more Zinc +780%
Contains more Copper +538.6%
Contains less Sodium -50%

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 +290.5%
Contains more Vitamin E +975%
Contains more Vitamin B2 +520%
Contains more Vitamin B3 +370.5%
Contains more Vitamin B5 +122.1%
Contains more Vitamin B6 +412.5%
Contains more Vitamin K +59400%
Contains more Vitamin C +8233.3%
Contains more Vitamin B1 +76.5%
Contains more Folate +650%
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 12% 1% 0% 167% 23% 7% 8% 12% 10% 23% 0% 1%
Contains more Vitamin A +290.5%
Contains more Vitamin E +975%
Contains more Vitamin B2 +520%
Contains more Vitamin B3 +370.5%
Contains more Vitamin B5 +122.1%
Contains more Vitamin B6 +412.5%
Contains more Vitamin K +59400%
Contains more Vitamin C +8233.3%
Contains more Vitamin B1 +76.5%
Contains more Folate +650%

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 Orange juice
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 Prune Orange juice Opinion
Net carbs 56.78g 10.2g Prune
Protein 2.18g 0.7g Prune
Fats 0.38g 0.2g Prune
Carbs 63.88g 10.4g Prune
Calories 240kcal 45kcal Prune
Starch 5.11g g Prune
Fructose 12.45g g Prune
Sugar 38.13g 8.4g Orange juice
Fiber 7.1g 0.2g Prune
Calcium 43mg 11mg Prune
Iron 0.93mg 0.2mg Prune
Magnesium 41mg 11mg Prune
Phosphorus 69mg 17mg Prune
Potassium 732mg 200mg Prune
Sodium 2mg 1mg Orange juice
Zinc 0.44mg 0.05mg Prune
Copper 0.281mg 0.044mg Prune
Vitamin A 781IU 200IU Prune
Vitamin E 0.43mg 0.04mg Prune
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0.6mg 50mg Orange juice
Vitamin B1 0.051mg 0.09mg Orange juice
Vitamin B2 0.186mg 0.03mg Prune
Vitamin B3 1.882mg 0.4mg Prune
Vitamin B5 0.422mg 0.19mg Prune
Vitamin B6 0.205mg 0.04mg Prune
Folate 4µg 30µg Orange juice
Vitamin B12 0µg 0µg
Vitamin K 59.5µg 0.1µg Prune
Tryptophan 0.025mg 0.002mg Prune
Threonine 0.049mg 0.008mg Prune
Isoleucine 0.041mg 0.008mg Prune
Leucine 0.066mg 0.013mg Prune
Lysine 0.05mg 0.009mg Prune
Methionine 0.016mg 0.003mg Prune
Phenylalanine 0.052mg 0.009mg Prune
Valine 0.056mg 0.011mg Prune
Histidine 0.027mg 0.003mg Prune
Cholesterol 0mg 0mg
Trans Fat g 0g Prune
Saturated Fat 0.088g 0.024g Orange juice
Monounsaturated Fat 0.053g 0.036g Prune
Polyunsaturated fat 0.062g 0.04g Prune

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Prune Orange juice
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
22
Orange juice
Mineral Summary Score
35
Prune
7
Orange juice

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
4%
Orange juice
Carbohydrates
64%
Prune
10%
Orange juice
Fats
2%
Prune
1%
Orange juice

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 - 21)
Which food is richer in vitamins?
Prune
Prune is relatively richer in vitamins
Which food is lower in Sugar?
Orange juice
Orange juice is lower in Sugar (difference - 29.73g)
Which food contains less Sodium?
Orange juice
Orange juice contains less Sodium (difference - 1mg)
Which food is lower in Saturated Fat?
Orange juice
Orange juice is lower in Saturated Fat (difference - 0.064g)
Which food is cheaper?
Orange juice
Orange juice is cheaper (difference - $2)
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. Prune - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168162/nutrients
  2. Orange juice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169098/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.