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  6. Plantain raw vs. Orange

Plantain raw vs. Orange — In-Depth Nutrition Comparison

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What are the differences between plantain raw and oranges?

  • Plantain raw is higher in vitamin B6, vitamin A, potassium, magnesium, and iron, yet oranges are higher in vitamin C.
  • Oranges' daily need coverage for vitamin C is 39% more.
  • Plantain raw has 6 times more iron than oranges. While plantain raw has 0.6mg of iron, oranges have only 0.1mg.
  • The amount of sugar in oranges is lower.

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

Infographic

Plantain raw 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.
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%
Orange
Orange
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 12% 16% 3.8% 15% 1.9% 6% 0% 3.3% 2.7%
Contains more MagnesiumMagnesium +270%
Contains more PotassiumPotassium +175.7%
Contains more IronIron +500%
Contains more CopperCopper +80%
Contains more ZincZinc +100%
Contains more PhosphorusPhosphorus +142.9%
Contains more SeleniumSelenium +200%
Contains more CalciumCalcium +1233.3%
Contains less SodiumSodium -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.
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%
Orange
Orange
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 177% 3.7% 3.6% 0% 22% 9.2% 5.3% 15% 14% 0% 0% 23% 4.6%
Contains more Vitamin AVitamin A +409.1%
Contains more Vitamin B2Vitamin B2 +35%
Contains more Vitamin B3Vitamin B3 +143.3%
Contains more Vitamin B6Vitamin B6 +398.3%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +60.7%
Contains more Vitamin CVitamin C +189.1%
Contains more Vitamin EVitamin E +28.6%
Contains more Vitamin B1Vitamin B1 +67.3%
Contains more FolateFolate +36.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.25mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Plantain raw Orange DV% diff.
Vitamin C 18.4mg 53.2mg 39%
Vitamin B6 0.299mg 0.06mg 18%
Potassium 499mg 181mg 9%
Carbs 31.89g 11.75g 7%
Magnesium 37mg 10mg 6%
Iron 0.6mg 0.1mg 6%
Vitamin A 56µg 11µg 5%
Calories 122kcal 47kcal 4%
Copper 0.081mg 0.045mg 4%
Calcium 3mg 40mg 4%
Vitamin B3 0.686mg 0.282mg 3%
Phosphorus 34mg 14mg 3%
Vitamin B1 0.052mg 0.087mg 3%
Folate 22µg 30µg 2%
Selenium 1.5µg 0.5µg 2%
Saturated fat 0.143g 0.015g 1%
Choline 13.5mg 8.4mg 1%
Vitamin K 0.7µg 0µg 1%
Vitamin B2 0.054mg 0.04mg 1%
Zinc 0.14mg 0.07mg 1%
Protein 1.3g 0.94g 1%
Manganese 0.025mg 1%
Fats 0.37g 0.12g 0%
Net carbs 29.59g 9.35g N/A
Sugar 15g 9.35g N/A
Fiber 2.3g 2.4g 0%
Sodium 4mg 0mg 0%
Vitamin E 0.14mg 0.18mg 0%
Vitamin B5 0.26mg 0.25mg 0%
Monounsaturated fat 0.032g 0.023g 0%
Polyunsaturated fat 0.069g 0.025g 0%
Tryptophan 0.015mg 0.009mg 0%
Threonine 0.034mg 0.015mg 0%
Isoleucine 0.036mg 0.025mg 0%
Leucine 0.059mg 0.023mg 0%
Lysine 0.06mg 0.047mg 0%
Methionine 0.017mg 0.02mg 0%
Phenylalanine 0.044mg 0.031mg 0%
Valine 0.046mg 0.04mg 0%
Histidine 0.064mg 0.018mg 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
Orange
Orange
1
12% 87%
Protein: 0.94 g
Fats: 0.12 g
Carbs: 11.75 g
Water: 86.75 g
Other: 0.44 g
Contains more ProteinProtein +38.3%
Contains more FatsFats +208.3%
Contains more CarbsCarbs +171.4%
Contains more OtherOther +163.6%
Contains more WaterWater +32.9%

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
Orange
Orange
1
24% 37% 40%
Saturated fat: Sat. Fat 0.015 g
Monounsaturated fat: Mono. Fat 0.023 g
Polyunsaturated fat: Poly. Fat 0.025 g
Contains more Mono. FatMonounsaturated fat +39.1%
Contains more Poly. FatPolyunsaturated fat +176%
Contains less Sat. FatSaturated fat -89.5%

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. 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.