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.
Detailed nutritional comparison of orange juice and plums is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

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.

Image of Orange Juice src
Image of Plums src

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

flavonoids

Naturally occuring in fruits and vegetables, flavonoids are associated with many health benefits and used in a variety of medicinal and pharmaceutical applications. [2][3]

For specific flavonoid compounds,

Orange Juice Plums
myricetin 0.05 mg ~
Quercetin 0.25 mg 0.9 mg

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 weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).

You can try adding or subtracting the amount of either Orange Juice or Plums .

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 100g

( 100 g )
Daily Values (%)

Plums 100g

( 100 g )
45KCAL 2%
calories 2%
46KCAL 2%
10G 4%
carbohydrates 10%
11G 5%
0.2G 1%
dietary fiber 600%
1.4G 6%
8.4G sugar 18% 9.9G
0.2G 0.3%
total fat 40%
0.28G 0.4%
0.02G 0.1%
saturated fat
0.02G 0.1%
0.04G monounsaturated fat 224% 0.13G
0.04G polyunsaturated fat 0.04G
1MG 0.1%
>999% sodium
Vitamins and Minerals
10UG 1%
Vitamin A 70%
17UG 2%
50MG 67%
426% Vitamin C
9.5MG 13%
11MG 1%
83% calcium
6MG 1%
0.2MG 1%
18% iron
0.17MG 1%
11MG 4%
57% magnesium
7MG 2%
200MG 9%
27% potassium
157MG 7%
0.09MG 8%
199% thiamin (Vit B1)
0.03MG 3%
0.03MG 3%
riboflavin (Vit B2)
0.03MG 2%
0.4MG 3%
niacin (Vit B3) 5%
0.42MG 3%
0.04MG 3%
33% Vitamin B6
0.03MG 2%
0.19MG 4%
36% pantothenic acid (Vit B5)
0.14MG 3%
30UG 8%
500% folate (Vit B9)
5UG 1%
0.04MG 0.3%
Vitamin E 549%
0.26MG 2%
0.1UG 0.1%
Vitamin K >999%
6.4UG 7%
0.7G 1%
protein
0.7G 1%
6.2MG 2%
226% choline
1.9MG 0.4%
0.04MG 4%
copper 50%
0.06MG 5%
fluoride >999%
2UG 0.1%
0.01MG 1%
manganese 396%
0.05MG 3%
17MG 2%
6% phosphorus
16MG 2%
0.1UG 0.2%
>999% selenium
0.05MG 1%
zinc 100%
0.1MG 1%
88G 1% Water 87G


NO SIGNIFICANT AMOUNTS (either food): Starch, Alcohol, chlorine, chromium, iodine, molybdenum, Vitamin D, biotin (Vit B7), Vitamin B12, cholesterol, trans fat.

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.

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