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  6. Prunes vs. Orange

Prunes vs. Orange — In-Depth Nutrition Comparison

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Differences between Prunes and Orange

  • Prunes is higher in Vitamin K, Copper, Fiber, Potassium, Manganese, Vitamin B2, Vitamin B6, Iron, and Vitamin B3, however, Orange is richer in Vitamin C.
  • Orange's daily need coverage for Vitamin C is 58% higher.

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
8
:
2
Orange
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 more Manganese +1096%
Contains less Sodium -100%
Contains more Selenium +66.7%
Equal in Calcium - 40
Prunes
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 13% 35% 30% 30% 65% 1% 12% 94% 39% 2%
Orange
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 4% 8% 6% 16% 0% 2% 15% 4% 3%
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 more Manganese +1096%
Contains less Sodium -100%
Contains more Selenium +66.7%
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Prunes
Prunes
7
:
3
Orange
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%
Prunes
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%
Orange
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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Prunes
Prunes
4
:
1
Orange
Orange
Contains more Protein +131.9%
Contains more Fats +216.7%
Contains more Carbs +443.7%
Contains more Other +500%
Contains more Water +180.6%
Prunes
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
12% 87%
Protein: 0.94 g
Fats: 0.12 g
Carbs: 11.75 g
Water: 86.75 g
Other: 0.44 g
Contains more Protein +131.9%
Contains more Fats +216.7%
Contains more Carbs +443.7%
Contains more Other +500%
Contains more Water +180.6%

Fat Type Comparison

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

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Prunes 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 Prunes Orange Opinion
Net carbs 56.78g 9.35g Prunes
Protein 2.18g 0.94g Prunes
Fats 0.38g 0.12g Prunes
Carbs 63.88g 11.75g Prunes
Calories 240kcal 47kcal Prunes
Starch 5.11g Prunes
Fructose 12.45g Prunes
Sugar 38.13g 9.35g Orange
Fiber 7.1g 2.4g Prunes
Calcium 43mg 40mg Prunes
Iron 0.93mg 0.1mg Prunes
Magnesium 41mg 10mg Prunes
Phosphorus 69mg 14mg Prunes
Potassium 732mg 181mg Prunes
Sodium 2mg 0mg Orange
Zinc 0.44mg 0.07mg Prunes
Copper 0.281mg 0.045mg Prunes
Manganese 0.299mg 0.025mg Prunes
Selenium 0.3µg 0.5µg Orange
Vitamin A 781IU 225IU Prunes
Vitamin A RAE 39µg 11µg Prunes
Vitamin E 0.43mg 0.18mg Prunes
Vitamin C 0.6mg 53.2mg Orange
Vitamin B1 0.051mg 0.087mg Orange
Vitamin B2 0.186mg 0.04mg Prunes
Vitamin B3 1.882mg 0.282mg Prunes
Vitamin B5 0.422mg 0.25mg Prunes
Vitamin B6 0.205mg 0.06mg Prunes
Folate 4µg 30µg Orange
Vitamin K 59.5µg 0µg Prunes
Tryptophan 0.025mg 0.009mg Prunes
Threonine 0.049mg 0.015mg Prunes
Isoleucine 0.041mg 0.025mg Prunes
Leucine 0.066mg 0.023mg Prunes
Lysine 0.05mg 0.047mg Prunes
Methionine 0.016mg 0.02mg Orange
Phenylalanine 0.052mg 0.031mg Prunes
Valine 0.056mg 0.04mg Prunes
Histidine 0.027mg 0.018mg Prunes
Saturated Fat 0.088g 0.015g Orange
Monounsaturated Fat 0.053g 0.023g Prunes
Polyunsaturated fat 0.062g 0.025g Prunes

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Prunes Orange
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
31%
Prunes
24%
Orange
Minerals Daily Need Coverage Score
32%
Prunes
7%
Orange

Comparison summary

Which food is richer in minerals?
Prunes
Prunes is relatively richer in minerals
Which food is lower in glycemic index?
Prunes
Prunes is lower in glycemic index (difference - 16)
Which food is richer in vitamins?
Prunes
Prunes 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

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.