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Plantain vs. Orange — In-Depth Nutrition Comparison

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How are Plantain and Orange different?

  • Plantain is richer in Vitamin B6, Potassium, Iron, and Magnesium, while Orange is higher in Vitamin C.
  • Orange covers your daily need of Vitamin C 47% more than Plantain.
  • Plantain contains 6 times more Iron than Orange. Plantain contains 0.58mg of Iron, while Orange contains 0.1mg.
  • Orange is lower in Sugar.

Plantains, cooked and Oranges, raw, all commercial varieties types were used in this article.

Infographic

Plantain 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.
Contains more Iron +480%
Contains more Magnesium +220%
Contains more Phosphorus +100%
Contains more Potassium +156.9%
Contains more Zinc +85.7%
Contains more Copper +46.7%
Contains more Selenium +180%
Contains more Calcium +1900%
Contains less Sodium -100%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 22% 23% 12% 42% 1% 4% 22% 0% 8%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 4% 8% 6% 16% 0% 2% 15% 4% 3%
Contains more Iron +480%
Contains more Magnesium +220%
Contains more Phosphorus +100%
Contains more Potassium +156.9%
Contains more Zinc +85.7%
Contains more Copper +46.7%
Contains more Selenium +180%
Contains more Calcium +1900%
Contains less Sodium -100%

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.
:
5
Orange
Contains more Vitamin A +304%
Contains more Vitamin B2 +30%
Contains more Vitamin B3 +168.1%
Contains more Vitamin B6 +300%
Contains more Vitamin K +∞%
Contains more Vitamin E +38.5%
Contains more Vitamin C +388.1%
Contains more Vitamin B1 +89.1%
Contains more Folate +15.4%
Equal in Vitamin B5 - 0.25
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 55% 3% 0% 37% 12% 12% 15% 14% 56% 20% 0% 2%
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 +304%
Contains more Vitamin B2 +30%
Contains more Vitamin B3 +168.1%
Contains more Vitamin B6 +300%
Contains more Vitamin K +∞%
Contains more Vitamin E +38.5%
Contains more Vitamin C +388.1%
Contains more Vitamin B1 +89.1%
Contains more Folate +15.4%
Equal in Vitamin B5 - 0.25

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Fats +50%
Contains more Carbs +165.1%
Contains more Other +31.8%
Contains more Protein +19%
Contains more Water +28.9%
31% 67%
Protein: 0.79 g
Fats: 0.18 g
Carbs: 31.15 g
Water: 67.3 g
Other: 0.58 g
12% 87%
Protein: 0.94 g
Fats: 0.12 g
Carbs: 11.75 g
Water: 86.75 g
Other: 0.44 g
Contains more Fats +50%
Contains more Carbs +165.1%
Contains more Other +31.8%
Contains more Protein +19%
Contains more Water +28.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Polyunsaturated fat +32%
Contains less Saturated Fat -78.3%
Contains more Monounsaturated Fat +53.3%
59% 13% 28%
Saturated Fat: 0.069 g
Monounsaturated Fat: 0.015 g
Polyunsaturated fat: 0.033 g
24% 37% 40%
Saturated Fat: 0.015 g
Monounsaturated Fat: 0.023 g
Polyunsaturated fat: 0.025 g
Contains more Polyunsaturated fat +32%
Contains less Saturated Fat -78.3%
Contains more Monounsaturated Fat +53.3%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Plantain Orange
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Plantain Orange Opinion
Net carbs 28.85g 9.35g Plantain
Protein 0.79g 0.94g Orange
Fats 0.18g 0.12g Plantain
Carbs 31.15g 11.75g Plantain
Calories 116kcal 47kcal Plantain
Sugar 14g 9.35g Orange
Fiber 2.3g 2.4g Orange
Calcium 2mg 40mg Orange
Iron 0.58mg 0.1mg Plantain
Magnesium 32mg 10mg Plantain
Phosphorus 28mg 14mg Plantain
Potassium 465mg 181mg Plantain
Sodium 5mg 0mg Orange
Zinc 0.13mg 0.07mg Plantain
Copper 0.066mg 0.045mg Plantain
Manganese 0.025mg Orange
Selenium 1.4µg 0.5µg Plantain
Vitamin A 909IU 225IU Plantain
Vitamin A RAE 45µg 11µg Plantain
Vitamin E 0.13mg 0.18mg Orange
Vitamin C 10.9mg 53.2mg Orange
Vitamin B1 0.046mg 0.087mg Orange
Vitamin B2 0.052mg 0.04mg Plantain
Vitamin B3 0.756mg 0.282mg Plantain
Vitamin B5 0.233mg 0.25mg Orange
Vitamin B6 0.24mg 0.06mg Plantain
Folate 26µg 30µg Orange
Vitamin K 0.7µg 0µg Plantain
Tryptophan 0.009mg 0.009mg
Threonine 0.021mg 0.015mg Plantain
Isoleucine 0.022mg 0.025mg Orange
Leucine 0.036mg 0.023mg Plantain
Lysine 0.037mg 0.047mg Orange
Methionine 0.01mg 0.02mg Orange
Phenylalanine 0.027mg 0.031mg Orange
Valine 0.028mg 0.04mg Orange
Histidine 0.039mg 0.018mg Plantain
Saturated Fat 0.069g 0.015g Orange
Monounsaturated Fat 0.015g 0.023g Orange
Polyunsaturated fat 0.033g 0.025g Plantain

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Plantain 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
18%
Plantain
24%
Orange
Minerals Daily Need Coverage Score
13%
Plantain
7%
Orange

Comparison summary

Which food is lower in glycemic index?
Plantain
Plantain is lower in glycemic index (difference - 8)
Which food is cheaper?
Plantain
Plantain is cheaper (difference - $0.4)
Which food is richer in minerals?
Plantain
Plantain is relatively richer in minerals
Which food is lower in Sugar?
Orange
Orange is lower in Sugar (difference - 4.65g)
Which food contains less Sodium?
Orange
Orange contains less Sodium (difference - 5mg)
Which food is lower in Saturated Fat?
Orange
Orange is lower in Saturated Fat (difference - 0.054g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Plantain - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169131/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.