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Orange juice vs. Plantain — In-Depth Nutrition Comparison

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The main differences between Orange juice and Plantain

  • Orange juice is richer in Vitamin C, yet Plantain is richer in Vitamin B6, Fiber, and Potassium.
  • Daily need coverage for Vitamin C from Orange juice is 43% higher.

Food types used in this article are Orange juice, raw and Plantains, cooked.

Infographic

Orange juice vs Plantain 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 Calcium +450%
Contains less Sodium -80%
Contains more Iron +190%
Contains more Magnesium +190.9%
Contains more Phosphorus +64.7%
Contains more Potassium +132.5%
Contains more Zinc +160%
Contains more Copper +50%
Contains more Selenium +1300%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 8% 8% 8% 18% 1% 2% 15% 2% 1%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 22% 23% 12% 42% 1% 4% 22% 0% 8%
Contains more Calcium +450%
Contains less Sodium -80%
Contains more Iron +190%
Contains more Magnesium +190.9%
Contains more Phosphorus +64.7%
Contains more Potassium +132.5%
Contains more Zinc +160%
Contains more Copper +50%
Contains more Selenium +1300%

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.
:
Contains more Vitamin C +358.7%
Contains more Vitamin B1 +95.7%
Contains more Folate +15.4%
Contains more Vitamin A +354.5%
Contains more Vitamin E +225%
Contains more Vitamin B2 +73.3%
Contains more Vitamin B3 +89%
Contains more Vitamin B5 +22.6%
Contains more Vitamin B6 +500%
Contains more Vitamin K +600%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 12% 1% 0% 167% 23% 7% 8% 12% 10% 23% 0% 1%
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%
Contains more Vitamin C +358.7%
Contains more Vitamin B1 +95.7%
Contains more Folate +15.4%
Contains more Vitamin A +354.5%
Contains more Vitamin E +225%
Contains more Vitamin B2 +73.3%
Contains more Vitamin B3 +89%
Contains more Vitamin B5 +22.6%
Contains more Vitamin B6 +500%
Contains more Vitamin K +600%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Fats +11.1%
Contains more Water +31.2%
Contains more Protein +12.9%
Contains more Carbs +199.5%
Contains more Other +45%
Equal in Fats - 0.18
10% 88%
Protein: 0.7 g
Fats: 0.2 g
Carbs: 10.4 g
Water: 88.3 g
Other: 0.4 g
31% 67%
Protein: 0.79 g
Fats: 0.18 g
Carbs: 31.15 g
Water: 67.3 g
Other: 0.58 g
Contains more Fats +11.1%
Contains more Water +31.2%
Contains more Protein +12.9%
Contains more Carbs +199.5%
Contains more Other +45%
Equal in Fats - 0.18

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -65.2%
Contains more Monounsaturated Fat +140%
Contains more Polyunsaturated fat +21.2%
24% 36% 40%
Saturated Fat: 0.024 g
Monounsaturated Fat: 0.036 g
Polyunsaturated fat: 0.04 g
59% 13% 28%
Saturated Fat: 0.069 g
Monounsaturated Fat: 0.015 g
Polyunsaturated fat: 0.033 g
Contains less Saturated Fat -65.2%
Contains more Monounsaturated Fat +140%
Contains more Polyunsaturated fat +21.2%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Orange juice Plantain
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 Cholesterol Equal
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Orange juice Plantain Opinion
Net carbs 10.2g 28.85g Plantain
Protein 0.7g 0.79g Plantain
Fats 0.2g 0.18g Orange juice
Carbs 10.4g 31.15g Plantain
Calories 45kcal 116kcal Plantain
Sugar 8.4g 14g Orange juice
Fiber 0.2g 2.3g Plantain
Calcium 11mg 2mg Orange juice
Iron 0.2mg 0.58mg Plantain
Magnesium 11mg 32mg Plantain
Phosphorus 17mg 28mg Plantain
Potassium 200mg 465mg Plantain
Sodium 1mg 5mg Orange juice
Zinc 0.05mg 0.13mg Plantain
Copper 0.044mg 0.066mg Plantain
Manganese 0.014mg Orange juice
Selenium 0.1µg 1.4µg Plantain
Vitamin A 200IU 909IU Plantain
Vitamin A RAE 10µg 45µg Plantain
Vitamin E 0.04mg 0.13mg Plantain
Vitamin C 50mg 10.9mg Orange juice
Vitamin B1 0.09mg 0.046mg Orange juice
Vitamin B2 0.03mg 0.052mg Plantain
Vitamin B3 0.4mg 0.756mg Plantain
Vitamin B5 0.19mg 0.233mg Plantain
Vitamin B6 0.04mg 0.24mg Plantain
Folate 30µg 26µg Orange juice
Vitamin K 0.1µg 0.7µg Plantain
Tryptophan 0.002mg 0.009mg Plantain
Threonine 0.008mg 0.021mg Plantain
Isoleucine 0.008mg 0.022mg Plantain
Leucine 0.013mg 0.036mg Plantain
Lysine 0.009mg 0.037mg Plantain
Methionine 0.003mg 0.01mg Plantain
Phenylalanine 0.009mg 0.027mg Plantain
Valine 0.011mg 0.028mg Plantain
Histidine 0.003mg 0.039mg Plantain
Saturated Fat 0.024g 0.069g Orange juice
Monounsaturated Fat 0.036g 0.015g Orange juice
Polyunsaturated fat 0.04g 0.033g Orange juice

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Orange juice Plantain
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
22%
Orange juice
18%
Plantain
Minerals Daily Need Coverage Score
6%
Orange juice
13%
Plantain

Comparison summary

Which food is richer in minerals?
Plantain
Plantain is relatively richer in minerals
Which food is lower in glycemic index?
Plantain
Plantain is lower in glycemic index (difference - 13)
Which food is richer in vitamins?
Plantain
Plantain is relatively richer in vitamins
Which food is lower in Sugar?
Orange juice
Orange juice is lower in Sugar (difference - 5.6g)
Which food contains less Sodium?
Orange juice
Orange juice contains less Sodium (difference - 4mg)
Which food is lower in Saturated Fat?
Orange juice
Orange juice is lower in Saturated Fat (difference - 0.045g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Orange juice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169098/nutrients
  2. Plantain - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169131/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.