Orange vs. Plums
Nutrition comparison of Orange and Plums
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
orange
versus
plums
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in orange and plums:
- Orange has more thiamin and folate.
- Orange is a great source of calcium and dietary fiber.
- Orange is an excellent source of Vitamin C.
USDA sources for nutritional information: Orange (Oranges, raw, Florida) and Plums (Plums, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Orange and plums contain similar amounts of calories - orange has 46 calories per 100 grams and plum has 46 calories.
For macronutrient ratios, orange is similar to plums for protein, carbs and fat. Orange has a macronutrient ratio of 6:91:4 and for plums, 6:89:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Orange | Plums | |
|---|---|---|
| Protein | 6% | 6% |
| Carbohydrates | 91% | 89% |
| Fat | 4% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Orange and plums contain similar amounts of carbs - orange has 11.5g of total carbs per 100 grams and plum has 11.4g of carbohydrates.
The carbs in orange are made of 79% sugar and 21% dietary fiber, whereas the carbs in plums comprise of 88% sugar and 12% dietary fiber.
dietary fiber
Orange is a great source of dietary fiber and it has 71% more dietary fiber than plum - orange has 2.4g of dietary fiber per 100 grams and plum has 1.4g of dietary fiber.
sugar
Orange and plums contain similar amounts of sugar - orange has 9.1g of sugar per 100 grams and plum has 9.9g of sugar.
Protein
protein
Orange and plums contain similar amounts of protein - orange has 0.7g of protein per 100 grams and plum has 0.7g of protein.
Fat
saturated fat
Both orange and plums are low in saturated fat - orange has 0.03g of saturated fat per 100 grams and plum has 0.02g of saturated fat.
Vitamins
Vitamin C
Orange is an excellent source of Vitamin C and it has 374% more Vitamin C than plum - orange has 45mg of Vitamin C per 100 grams and plum has 9.5mg of Vitamin C.
Vitamin A
Orange and plums contain similar amounts of Vitamin A - orange has 11ug of Vitamin A per 100 grams and plum has 17ug of Vitamin A.
Vitamin E
Orange and plums contain similar amounts of Vitamin E - orange has 0.18mg of Vitamin E per 100 grams and plum has 0.26mg of Vitamin E.
Vitamin K
Plum has more Vitamin K than orange - plum has 6.4ug of Vitamin K per 100 grams and orange does not contain significant amounts.
The B Vitamins
Orange has more thiamin and folate. Both orange and plums contain significant amounts of riboflavin, niacin, pantothenic acid and Vitamin B6.
| Orange | Plums | |
|---|---|---|
| Thiamin | 0.1 MG | 0.028 MG |
| Riboflavin | 0.04 MG | 0.026 MG |
| Niacin | 0.4 MG | 0.417 MG |
| Pantothenic acid | 0.25 MG | 0.135 MG |
| Vitamin B6 | 0.051 MG | 0.029 MG |
| Folate | 17 UG | 5 UG |
Minerals
calcium
Orange is a great source of calcium and it has 617% more calcium than plum - orange has 43mg of calcium per 100 grams and plum has 6mg of calcium.
iron
Orange and plums contain similar amounts of iron - orange has 0.09mg of iron per 100 grams and plum has 0.17mg of iron.
potassium
Orange and plums contain similar amounts of potassium - orange has 169mg 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 and plums contain significant amounts of lutein + zeaxanthin.
| Orange | Plums | |
|---|---|---|
| beta-carotene | 71 UG | 190 UG |
| alpha-carotene | 11 UG | ~ |
| lutein + zeaxanthin | 129 UG | 73 UG |
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, both orange and plums contain small amounts of linoleic acid.
| Orange | Plums | |
|---|---|---|
| linoleic acid | 0.031 G | 0.044 G |
| Total | 0.031 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.
Orange 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 or plums contain more calories in 100 grams?Orange and plums contain similar amounts of calories - orange has 46 calories in 100g and plum has 46 calories.
Does orange or plums have more carbohydrates?
By weight, orange and plums contain similar amounts of carbs - orange has 11.5g of carbs for 100g and plum has 11.4g of carbohydrates. the carbs in orange are made of 80% sugar and 20% dietary fiber, whereas the carbs in plums comprise of 90% sugar and 10% dietary fiber.