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  6. Plantain raw vs. Mandarin orange

Plantain raw vs. Mandarin orange — In-Depth Nutrition Comparison

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A recap on differences between plantain raw and mandarin oranges

  • Plantain raw is higher in vitamin B6, potassium, vitamin A, magnesium, and iron, yet mandarin oranges are higher in vitamin C.
  • Plantain raw covers your daily vitamin B6 needs 17% more than mandarin oranges.
  • Plantain raw contains 4 times more iron than mandarin oranges. While plantain raw contains 0.6mg of iron, mandarin oranges contain only 0.15mg.
  • The amount of sugar in mandarin oranges is lower.

Food varieties used in this article are Plantains, raw and Tangerines, (mandarin oranges), raw.

Infographic

Plantain raw vs Mandarin 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 26% 0.9% 44% 23% 27% 3.8% 15% 0.52% 0% 8.2%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 8.6% 11% 15% 5.6% 14% 1.9% 8.6% 0.26% 5.1% 0.55%
Contains more MagnesiumMagnesium +208.3%
Contains more PotassiumPotassium +200.6%
Contains more IronIron +300%
Contains more CopperCopper +92.9%
Contains more ZincZinc +100%
Contains more PhosphorusPhosphorus +70%
Contains more SeleniumSelenium +1400%
Contains more CalciumCalcium +1133.3%
Contains less SodiumSodium -50%

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 61% 19% 2.8% 0% 13% 12% 13% 16% 69% 0% 1.8% 17% 7.4%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 89% 11% 4% 0% 15% 8.3% 7.1% 13% 18% 0% 0% 12% 5.6%
Contains more Vitamin AVitamin A +64.7%
Contains more Vitamin B2Vitamin B2 +50%
Contains more Vitamin B3Vitamin B3 +82.4%
Contains more Vitamin B5Vitamin B5 +20.4%
Contains more Vitamin B6Vitamin B6 +283.3%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +37.5%
Contains more CholineCholine +32.4%
Contains more Vitamin CVitamin C +45.1%
Contains more Vitamin EVitamin E +42.9%
Contains more Vitamin B1Vitamin B1 +11.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Plantain raw Mandarin orange DV% diff.
Vitamin B6 0.299mg 0.078mg 17%
Potassium 499mg 166mg 10%
Vitamin C 18.4mg 26.7mg 9%
Iron 0.6mg 0.15mg 6%
Carbs 31.89g 13.34g 6%
Magnesium 37mg 12mg 6%
Copper 0.081mg 0.042mg 4%
Calories 122kcal 53kcal 3%
Selenium 1.5µg 0.1µg 3%
Fructose 2.4g 3%
Calcium 3mg 37mg 3%
Vitamin B3 0.686mg 0.376mg 2%
Phosphorus 34mg 20mg 2%
Folate 22µg 16µg 2%
Vitamin A 56µg 34µg 2%
Fiber 2.3g 1.8g 2%
Manganese 0.039mg 2%
Vitamin B1 0.052mg 0.058mg 1%
Choline 13.5mg 10.2mg 1%
Vitamin B5 0.26mg 0.216mg 1%
Vitamin K 0.7µg 0µg 1%
Vitamin B2 0.054mg 0.036mg 1%
Zinc 0.14mg 0.07mg 1%
Protein 1.3g 0.81g 1%
Fats 0.37g 0.31g 0%
Net carbs 29.59g 11.54g N/A
Sugar 15g 10.58g N/A
Sodium 4mg 2mg 0%
Vitamin E 0.14mg 0.2mg 0%
Saturated fat 0.143g 0.039g 0%
Monounsaturated fat 0.032g 0.06g 0%
Polyunsaturated fat 0.069g 0.065g 0%
Tryptophan 0.015mg 0.002mg 0%
Threonine 0.034mg 0.016mg 0%
Isoleucine 0.036mg 0.017mg 0%
Leucine 0.059mg 0.028mg 0%
Lysine 0.06mg 0.032mg 0%
Methionine 0.017mg 0.002mg 0%
Phenylalanine 0.044mg 0.018mg 0%
Valine 0.046mg 0.021mg 0%
Histidine 0.064mg 0.011mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
32% 65%
Protein: 1.3 g
Fats: 0.37 g
Carbs: 31.89 g
Water: 65.28 g
Other: 1.16 g
13% 85%
Protein: 0.81 g
Fats: 0.31 g
Carbs: 13.34 g
Water: 85.17 g
Other: 0.37 g
Contains more ProteinProtein +60.5%
Contains more FatsFats +19.4%
Contains more CarbsCarbs +139.1%
Contains more OtherOther +213.5%
Contains more WaterWater +30.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
59% 13% 28%
Saturated fat: Sat. Fat 0.143 g
Monounsaturated fat: Mono. Fat 0.032 g
Polyunsaturated fat: Poly. Fat 0.069 g
24% 37% 40%
Saturated fat: Sat. Fat 0.039 g
Monounsaturated fat: Mono. Fat 0.06 g
Polyunsaturated fat: Poly. Fat 0.065 g
Contains less Sat. FatSaturated fat -72.7%
Contains more Mono. FatMonounsaturated fat +87.5%
~equal in Polyunsaturated fat ~0.065g

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 raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169130/nutrients
  2. Mandarin orange - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169105/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.