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Prune vs Orange - In-Depth Nutrition Comparison

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Differences between Prune and Orange

  • Prune is higher in Copper, Fiber, Potassium, Manganese, Vitamin B2, Vitamin B6, Iron, and Vitamin B3, however Orange is richer in Vitamin C, and Vitamin K.
  • Orange's daily need coverage for Vitamin C is 58% higher.
  • Prune has 12 times more Manganese than Orange. While Prune has 0.299mg of Manganese, Orange has only 0.025mg.

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

Infographic

Prune vs 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
:
1
Orange
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%
Contains less Sodium -100%
Equal in Calcium - 40
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 13% 35% 30% 30% 65% 1% 12% 94%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 12% 4% 8% 6% 16% 0% 2% 15%
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%
Contains less Sodium -100%
Equal in Calcium - 40

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
:
3
Orange
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 +∞%
Contains more Vitamin C +8766.7%
Contains more Vitamin B1 +70.6%
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 14% 4% 0% 178% 22% 10% 6% 15% 14% 23% 0% 0%
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 +∞%
Contains more Vitamin C +8766.7%
Contains more Vitamin B1 +70.6%
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
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 Opinion
Net carbs 56.78g 9.35g Prune
Protein 2.18g 0.94g Prune
Fats 0.38g 0.12g Prune
Carbs 63.88g 11.75g Prune
Calories 240kcal 47kcal Prune
Starch 5.11g g Prune
Fructose 12.45g g Prune
Sugar 38.13g 9.35g Orange
Fiber 7.1g 2.4g Prune
Calcium 43mg 40mg Prune
Iron 0.93mg 0.1mg Prune
Magnesium 41mg 10mg Prune
Phosphorus 69mg 14mg Prune
Potassium 732mg 181mg Prune
Sodium 2mg 0mg Orange
Zinc 0.44mg 0.07mg Prune
Copper 0.281mg 0.045mg Prune
Vitamin A 781IU 225IU Prune
Vitamin E 0.43mg 0.18mg Prune
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0.6mg 53.2mg Orange
Vitamin B1 0.051mg 0.087mg Orange
Vitamin B2 0.186mg 0.04mg Prune
Vitamin B3 1.882mg 0.282mg Prune
Vitamin B5 0.422mg 0.25mg Prune
Vitamin B6 0.205mg 0.06mg Prune
Folate 4µg 30µg Orange
Vitamin B12 0µg 0µg
Vitamin K 59.5µg 0µg Prune
Tryptophan 0.025mg 0.009mg Prune
Threonine 0.049mg 0.015mg Prune
Isoleucine 0.041mg 0.025mg Prune
Leucine 0.066mg 0.023mg Prune
Lysine 0.05mg 0.047mg Prune
Methionine 0.016mg 0.02mg Orange
Phenylalanine 0.052mg 0.031mg Prune
Valine 0.056mg 0.04mg Prune
Histidine 0.027mg 0.018mg Prune
Cholesterol 0mg 0mg
Trans Fat g 0g Prune
Saturated Fat 0.088g 0.015g Orange
Monounsaturated Fat 0.053g 0.023g Prune
Polyunsaturated fat 0.062g 0.025g Prune

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Prune Orange
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
24
Orange
Mineral Summary Score
35
Prune
8
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
6%
Orange
Carbohydrates
64%
Prune
12%
Orange
Fats
2%
Prune
1%
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 - 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. Prune - 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.