Orange Juice vs. Plums
Nutrition comparison of Orange Juice and Plums
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
orange juice
versus
plums
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in orange juice and plums:
- Orange juice has more thiamin and folate.
- Orange juice is an excellent source of Vitamin C.
USDA sources for nutritional information: Orange Juice (Orange juice, raw (Includes foods for USDA's Food Distribution Program)) and Plums (Plums, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Orange juice and plums contain similar amounts of calories - orange juice has 45 calories per 100 grams and plum has 46 calories.
For macronutrient ratios, orange juice is similar to plums for protein, carbs and fat. Orange juice has a macronutrient ratio of 6:90:4 and for plums, 6:89:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Orange Juice | Plums | |
|---|---|---|
| Protein | 6% | 6% |
| Carbohydrates | 90% | 89% |
| Fat | 4% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Orange juice and plums contain similar amounts of carbs - orange juice has 10.4g of total carbs per 100 grams and plum has 11.4g of carbohydrates.
dietary fiber
Plum has 600% more dietary fiber than orange juice - orange juice has 0.2g of dietary fiber per 100 grams and plum has 1.4g of dietary fiber.
sugar
Orange juice and plums contain similar amounts of sugar - orange juice has 8.4g of sugar per 100 grams and plum has 9.9g of sugar.
Protein
protein
Orange juice and plums contain similar amounts of protein - orange juice has 0.7g of protein per 100 grams and plum has 0.7g of protein.
Fat
saturated fat
Both orange juice and plums are low in saturated fat - orange juice has 0.02g of saturated fat per 100 grams and plum has 0.02g of saturated fat.
Vitamins
Vitamin C
Orange juice is an excellent source of Vitamin C and it has 426% more Vitamin C than plum - orange juice has 50mg of Vitamin C per 100 grams and plum has 9.5mg of Vitamin C.
Vitamin A
Orange juice and plums contain similar amounts of Vitamin A - orange juice has 10ug of Vitamin A per 100 grams and plum has 17ug of Vitamin A.
Vitamin E
Orange juice and plums contain similar amounts of Vitamin E - orange juice has 0.04mg of Vitamin E per 100 grams and plum has 0.26mg of Vitamin E.
Vitamin K
Orange juice and plums contain similar amounts of Vitamin K - orange juice has 0.1ug of Vitamin K per 100 grams and plum has 6.4ug of Vitamin K.
The B Vitamins
Orange juice has more thiamin and folate. Both orange juice and plums contain significant amounts of riboflavin, niacin, pantothenic acid and Vitamin B6.
| Orange Juice | Plums | |
|---|---|---|
| Thiamin | 0.09 MG | 0.028 MG |
| Riboflavin | 0.03 MG | 0.026 MG |
| Niacin | 0.4 MG | 0.417 MG |
| Pantothenic acid | 0.19 MG | 0.135 MG |
| Vitamin B6 | 0.04 MG | 0.029 MG |
| Folate | 30 UG | 5 UG |
Minerals
calcium
Orange juice and plums contain similar amounts of calcium - orange juice has 11mg of calcium per 100 grams and plum has 6mg of calcium.
iron
Orange juice and plums contain similar amounts of iron - orange juice has 0.2mg of iron per 100 grams and plum has 0.17mg of iron.
potassium
Orange juice has 27% more potassium than plum - orange juice has 200mg of potassium per 100 grams and plum has 157mg of potassium.
Antioxidants and Phytonutrients
carotenoids
Carotenoids are micronutrients commonly found in plants and some animal products. An example is beta-carotene, the notable carotenoid which is a popular source of Vitamin A.[4][5]
For specific types of carotenoids, both orange juice and plums contain significant amounts of lutein + zeaxanthin.
| Orange Juice | Plums | |
|---|---|---|
| beta-carotene | 33 UG | 190 UG |
| alpha-carotene | 6 UG | ~ |
| lutein + zeaxanthin | 115 UG | 73 UG |
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, both orange juice and plums contain small amounts of linoleic acid.
| Orange Juice | Plums | |
|---|---|---|
| linoleic acid | 0.029 G | 0.044 G |
| Total | 0.029 G | 0.044 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Note: The specific food items compared are: Orange Juice (Orange juice, raw (Includes foods for USDA's Food Distribution Program)) and Plums (Plums, raw) .
Orange Juice g
()
|
Daily Values (%) |
Plums g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does orange juice or plums contain more calories in 100 grams?Orange juice and plums contain similar amounts of calories - orange juice has 45 calories in 100g and plum has 46 calories.
Does orange juice or plums have more carbohydrates?
By weight, orange juice and plums contain similar amounts of carbs - orange juice has 10.4g of carbs for 100g and plum has 11.4g of carbohydrates.