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  6. Plantain vs. Mandarin orange

Plantain vs. Mandarin orange — In-Depth Nutrition Comparison

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What are the main differences between plantains and mandarin oranges?

  • Plantains are richer in vitamin B6, potassium, and iron, while mandarin oranges are higher in vitamin C.
  • Mandarin oranges' daily need coverage for vitamin C is 18% higher.
  • Mandarin oranges have 4 times less iron than plantains. Plantains have 0.58mg of iron, while mandarin oranges have 0.15mg.
  • Mandarin oranges are lower in sugar.

We used Plantains, cooked and Tangerines, (mandarin oranges), raw types in this comparison.

Infographic

Plantain 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 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 8.6% 11% 15% 5.6% 14% 1.9% 8.6% 0.26% 5.1% 0.55%
Contains more MagnesiumMagnesium +166.7%
Contains more PotassiumPotassium +180.1%
Contains more IronIron +286.7%
Contains more CopperCopper +57.1%
Contains more ZincZinc +85.7%
Contains more PhosphorusPhosphorus +40%
Contains more SeleniumSelenium +1300%
Contains more CalciumCalcium +1750%
Contains less SodiumSodium -60%

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 89% 11% 4% 0% 15% 8.3% 7.1% 13% 18% 0% 0% 12% 5.6%
Contains more Vitamin AVitamin A +32.4%
Contains more Vitamin B2Vitamin B2 +44.4%
Contains more Vitamin B3Vitamin B3 +101.1%
Contains more Vitamin B6Vitamin B6 +207.7%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +62.5%
Contains more CholineCholine +24.5%
Contains more Vitamin CVitamin C +145%
Contains more Vitamin EVitamin E +53.8%
Contains more Vitamin B1Vitamin B1 +26.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.216mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Plantain Mandarin orange DV% diff.
Vitamin C 10.9mg 26.7mg 18%
Vitamin B6 0.24mg 0.078mg 12%
Potassium 465mg 166mg 9%
Carbs 31.15g 13.34g 6%
Magnesium 32mg 12mg 5%
Iron 0.58mg 0.15mg 5%
Calcium 2mg 37mg 4%
Calories 116kcal 53kcal 3%
Copper 0.066mg 0.042mg 3%
Folate 26µg 16µg 3%
Fructose 2.4g 3%
Fiber 2.3g 1.8g 2%
Manganese 0.039mg 2%
Vitamin B3 0.756mg 0.376mg 2%
Selenium 1.4µg 0.1µg 2%
Vitamin K 0.7µg 0µg 1%
Vitamin B2 0.052mg 0.036mg 1%
Vitamin B1 0.046mg 0.058mg 1%
Phosphorus 28mg 20mg 1%
Vitamin A 45µg 34µg 1%
Zinc 0.13mg 0.07mg 1%
Protein 0.79g 0.81g 0%
Fats 0.18g 0.31g 0%
Net carbs 28.85g 11.54g N/A
Sugar 14g 10.58g N/A
Sodium 5mg 2mg 0%
Vitamin E 0.13mg 0.2mg 0%
Vitamin B5 0.233mg 0.216mg 0%
Choline 12.7mg 10.2mg 0%
Saturated fat 0.069g 0.039g 0%
Monounsaturated fat 0.015g 0.06g 0%
Polyunsaturated fat 0.033g 0.065g 0%
Tryptophan 0.009mg 0.002mg 0%
Threonine 0.021mg 0.016mg 0%
Isoleucine 0.022mg 0.017mg 0%
Leucine 0.036mg 0.028mg 0%
Lysine 0.037mg 0.032mg 0%
Methionine 0.01mg 0.002mg 0%
Phenylalanine 0.027mg 0.018mg 0%
Valine 0.028mg 0.021mg 0%
Histidine 0.039mg 0.011mg 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
13% 85%
Protein: 0.81 g
Fats: 0.31 g
Carbs: 13.34 g
Water: 85.17 g
Other: 0.37 g
Contains more CarbsCarbs +133.5%
Contains more OtherOther +56.8%
Contains more FatsFats +72.2%
Contains more WaterWater +26.6%
~equal in Protein ~0.81g

Fat Type Comparison

Fat type breakdown side-by-side comparison
59% 13% 28%
Saturated fat: Sat. Fat 0.069 g
Monounsaturated fat: Mono. Fat 0.015 g
Polyunsaturated fat: Poly. Fat 0.033 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 -43.5%
Contains more Mono. FatMonounsaturated fat +300%
Contains more Poly. FatPolyunsaturated fat +97%

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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. 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.