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Plantain vs. Clementine — In-Depth Nutrition Comparison

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Differences between plantains and clementine

  • Plantains have more vitamin B6, potassium, iron, and magnesium, while clementine has more vitamin C.
  • Clementine's daily need coverage for vitamin C is 42% higher.
  • Clementine contains 4 times less iron than plantains. Plantains contain 0.58mg of iron, while clementine contains 0.14mg.
  • The amount of sugar in clementine is lower.

The food types used in this comparison are Plantains, cooked and Clementines, raw.

Infographic

Plantain vs Clementine infographic
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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 23% 0.6% 41% 22% 22% 3.5% 12% 0.65% 0% 7.6%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 9% 16% 5.3% 14% 1.6% 9% 0.13% 3% 0.55%
Contains more MagnesiumMagnesium +220%
Contains more PotassiumPotassium +162.7%
Contains more IronIron +314.3%
Contains more CopperCopper +53.5%
Contains more ZincZinc +116.7%
Contains more PhosphorusPhosphorus +33.3%
Contains more SeleniumSelenium +1300%
Contains more CalciumCalcium +1400%
Contains less SodiumSodium -80%

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 36% 15% 2.6% 0% 12% 12% 14% 14% 55% 0% 1.8% 20% 6.9%
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 163% 0% 4% 0% 22% 6.9% 12% 9.1% 17% 0% 0% 18% 7.6%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +73.3%
Contains more Vitamin B3Vitamin B3 +18.9%
Contains more Vitamin B5Vitamin B5 +54.3%
Contains more Vitamin B6Vitamin B6 +220%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin CVitamin C +347.7%
Contains more Vitamin EVitamin E +53.8%
Contains more Vitamin B1Vitamin B1 +87%
Contains more CholineCholine +10.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~µg
~equal in Folate ~24µg

All nutrients comparison - raw data values

Nutrient Plantain Clementine DV% diff.
Vitamin C 10.9mg 48.8mg 42%
Vitamin B6 0.24mg 0.075mg 13%
Potassium 465mg 177mg 8%
Iron 0.58mg 0.14mg 6%
Carbs 31.15g 12.02g 6%
Vitamin A 45µg 5%
Magnesium 32mg 10mg 5%
Calories 116kcal 47kcal 3%
Copper 0.066mg 0.043mg 3%
Vitamin B1 0.046mg 0.086mg 3%
Calcium 2mg 30mg 3%
Fructose 1.64g 2%
Selenium 1.4µg 0.1µg 2%
Fiber 2.3g 1.7g 2%
Vitamin B5 0.233mg 0.151mg 2%
Vitamin B2 0.052mg 0.03mg 2%
Folate 26µg 24µg 1%
Vitamin B3 0.756mg 0.636mg 1%
Vitamin K 0.7µg 0µg 1%
Manganese 0.023mg 1%
Phosphorus 28mg 21mg 1%
Zinc 0.13mg 0.06mg 1%
Protein 0.79g 0.85g 0%
Fats 0.18g 0.15g 0%
Net carbs 28.85g 10.32g N/A
Sugar 14g 9.18g N/A
Sodium 5mg 1mg 0%
Vitamin E 0.13mg 0.2mg 0%
Choline 12.7mg 14mg 0%
Saturated fat 0.069g 0%
Monounsaturated fat 0.015g 0%
Polyunsaturated fat 0.033g 0%
Tryptophan 0.009mg 0%
Threonine 0.021mg 0%
Isoleucine 0.022mg 0%
Leucine 0.036mg 0%
Lysine 0.037mg 0%
Methionine 0.01mg 0%
Phenylalanine 0.027mg 0%
Valine 0.028mg 0%
Histidine 0.039mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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: 0.85 g
Fats: 0.15 g
Carbs: 12.02 g
Water: 86.58 g
Other: 0.4 g
Contains more FatsFats +20%
Contains more CarbsCarbs +159.2%
Contains more OtherOther +45%
Contains more WaterWater +28.6%
~equal in Protein ~0.85g

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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. Clementine - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168195/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.