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  6. Plantain raw vs. Nectarine

Plantain raw vs. Nectarine — In-Depth Nutrition Comparison

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How are plantain raw and nectarine different?

  • Plantain raw is higher than nectarine in vitamin B6, vitamin A, vitamin C, potassium, and magnesium.
  • Plantain raw covers your daily need for vitamin B6, 21% more than nectarine.
  • Plantain raw contains 4 times more folate than nectarine. Plantain raw contains 22µg of folate, while nectarine contains 5µg.
  • Nectarine is lower in sugar.

Plantains, raw and Nectarines, raw types were used in this article.

Infographic

Plantain raw vs Nectarine 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 6.4% 1.8% 18% 11% 29% 4.6% 11% 0% 7% 0%
Contains more MagnesiumMagnesium +311.1%
Contains more PotassiumPotassium +148.3%
Contains more IronIron +114.3%
Contains more PhosphorusPhosphorus +30.8%
Contains more SeleniumSelenium +∞%
Contains more CalciumCalcium +100%
Contains more ZincZinc +21.4%
Contains less SodiumSodium -100%
~equal in Copper ~0.086mg

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 18% 5.7% 15% 0% 8.5% 6.2% 21% 11% 5.8% 0% 5.5% 3.8% 3.4%
Contains more Vitamin CVitamin C +240.7%
Contains more Vitamin AVitamin A +229.4%
Contains more Vitamin B1Vitamin B1 +52.9%
Contains more Vitamin B2Vitamin B2 +100%
Contains more Vitamin B5Vitamin B5 +40.5%
Contains more Vitamin B6Vitamin B6 +1096%
Contains more FolateFolate +340%
Contains more CholineCholine +117.7%
Contains more Vitamin EVitamin E +450%
Contains more Vitamin B3Vitamin B3 +64%
Contains more Vitamin KVitamin K +214.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Plantain raw Nectarine DV% diff.
Vitamin B6 0.299mg 0.025mg 21%
Vitamin C 18.4mg 5.4mg 14%
Potassium 499mg 201mg 9%
Carbs 31.89g 10.55g 7%
Magnesium 37mg 9mg 7%
Calories 122kcal 44kcal 4%
Vitamin A 56µg 17µg 4%
Folate 22µg 5µg 4%
Iron 0.6mg 0.28mg 4%
Vitamin E 0.14mg 0.77mg 4%
Vitamin B3 0.686mg 1.125mg 3%
Selenium 1.5µg 0µg 3%
Vitamin B5 0.26mg 0.185mg 2%
Vitamin B2 0.054mg 0.027mg 2%
Manganese 0.054mg 2%
Vitamin B1 0.052mg 0.034mg 2%
Fructose 1.37g 2%
Fiber 2.3g 1.7g 2%
Phosphorus 34mg 26mg 1%
Choline 13.5mg 6.2mg 1%
Vitamin K 0.7µg 2.2µg 1%
Saturated fat 0.143g 0.025g 1%
Copper 0.081mg 0.086mg 1%
Protein 1.3g 1.06g 0%
Fats 0.37g 0.32g 0%
Net carbs 29.59g 8.85g N/A
Calcium 3mg 6mg 0%
Sugar 15g 7.89g N/A
Zinc 0.14mg 0.17mg 0%
Starch 0.07g 0%
Sodium 4mg 0mg 0%
Monounsaturated fat 0.032g 0.088g 0%
Polyunsaturated fat 0.069g 0.113g 0%
Tryptophan 0.015mg 0.005mg 0%
Threonine 0.034mg 0.009mg 0%
Isoleucine 0.036mg 0.009mg 0%
Leucine 0.059mg 0.014mg 0%
Lysine 0.06mg 0.016mg 0%
Methionine 0.017mg 0.006mg 0%
Phenylalanine 0.044mg 0.021mg 0%
Valine 0.046mg 0.013mg 0%
Histidine 0.064mg 0.008mg 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
11% 88%
Protein: 1.06 g
Fats: 0.32 g
Carbs: 10.55 g
Water: 87.59 g
Other: 0.48 g
Contains more ProteinProtein +22.6%
Contains more FatsFats +15.6%
Contains more CarbsCarbs +202.3%
Contains more OtherOther +141.7%
Contains more WaterWater +34.2%

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
11% 39% 50%
Saturated fat: Sat. Fat 0.025 g
Monounsaturated fat: Mono. Fat 0.088 g
Polyunsaturated fat: Poly. Fat 0.113 g
Contains less Sat. FatSaturated fat -82.5%
Contains more Mono. FatMonounsaturated fat +175%
Contains more Poly. FatPolyunsaturated fat +63.8%

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. Nectarine - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169914/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.