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  6. Prunes vs. Orange

Prunes vs. Orange — In-Depth Nutrition Comparison

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Differences between prunes and oranges

  • Prunes are higher in vitamin K, copper, fiber, potassium, manganese, vitamin B2, vitamin B6, vitamin A, and iron; however, oranges are richer in vitamin C.
  • Oranges' daily need coverage for vitamin C is 58% higher.
  • Prunes have a lower glycemic index (29) than oranges (45).

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

Infographic

Prunes vs Orange 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Prunes
Prunes
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 29% 13% 65% 35% 94% 12% 30% 0.26% 39% 1.6%
Orange
Orange
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 12% 16% 3.8% 15% 1.9% 6% 0% 3.3% 2.7%
Contains more MagnesiumMagnesium +310%
Contains more PotassiumPotassium +304.4%
Contains more IronIron +830%
Contains more CopperCopper +524.4%
Contains more ZincZinc +528.6%
Contains more PhosphorusPhosphorus +392.9%
Contains more ManganeseManganese +1096%
Contains less SodiumSodium -100%
Contains more SeleniumSelenium +66.7%
~equal in Calcium ~40mg

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Prunes
Prunes
7
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 2% 0% 13% 8.6% 13% 43% 35% 25% 47% 0% 149% 3%
Orange
Orange
3
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 177% 0% 3.7% 3.6% 22% 9.2% 5.3% 15% 14% 0% 0% 23%
Contains more Vitamin AVitamin A +254.5%
Contains more Vitamin EVitamin E +138.9%
Contains more Vitamin B2Vitamin B2 +365%
Contains more Vitamin B3Vitamin B3 +567.4%
Contains more Vitamin B5Vitamin B5 +68.8%
Contains more Vitamin B6Vitamin B6 +241.7%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin CVitamin C +8766.7%
Contains more Vitamin B1Vitamin B1 +70.6%
Contains more FolateFolate +650%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Prunes Orange DV% diff.
Vitamin C 0.6mg 53.2mg 58%
Vitamin K 59.5µg 0µg 50%
Copper 0.281mg 0.045mg 26%
Fiber 7.1g 2.4g 19%
Carbs 63.88g 11.75g 17%
Potassium 732mg 181mg 16%
Fructose 12.45g 16%
Manganese 0.299mg 0.025mg 12%
Vitamin B2 0.186mg 0.04mg 11%
Vitamin B6 0.205mg 0.06mg 11%
Calories 240kcal 47kcal 10%
Iron 0.93mg 0.1mg 10%
Vitamin B3 1.882mg 0.282mg 10%
Phosphorus 69mg 14mg 8%
Magnesium 41mg 10mg 7%
Folate 4µg 30µg 7%
Zinc 0.44mg 0.07mg 3%
Vitamin A 39µg 11µg 3%
Vitamin B1 0.051mg 0.087mg 3%
Vitamin B5 0.422mg 0.25mg 3%
Protein 2.18g 0.94g 2%
Starch 5.11g 2%
Vitamin E 0.43mg 0.18mg 2%
Protein per 100 calories 0.91g 2g N/A
Calories per 10 g protein 1101kcal 500kcal N/A
Weight per 100 calories 42g 213g N/A
Fats 0.38g 0.12g 0%
Net carbs 56.78g 9.35g N/A
Calcium 43mg 40mg 0%
Sugar 38.13g 9.35g N/A
Sodium 2mg 0mg 0%
Selenium 0.3µg 0.5µg 0%
Choline 10.1mg 8.4mg 0%
Saturated fat 0.088g 0.015g 0%
Monounsaturated fat 0.053g 0.023g 0%
Polyunsaturated fat 0.062g 0.025g 0%
Tryptophan 0.025mg 0.009mg 0%
Threonine 0.049mg 0.015mg 0%
Isoleucine 0.041mg 0.025mg 0%
Leucine 0.066mg 0.023mg 0%
Lysine 0.05mg 0.047mg 0%
Methionine 0.016mg 0.02mg 0%
Phenylalanine 0.052mg 0.031mg 0%
Valine 0.056mg 0.04mg 0%
Histidine 0.027mg 0.018mg 0%

Macronutrient Comparison

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

Fat Type Comparison

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

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References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Prunes - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168162/nutrients
  2. Orange - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169097/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.