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Cooking plantain vs Mandarin orange - In-Depth Nutrition Comparison

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A recap on differences between Cooking plantain and Mandarin orange

  • Cooking plantain is higher in Vitamin B6, Potassium, Magnesium, and Iron, yet Mandarin orange is higher in Vitamin C.
  • Cooking plantain covers your daily Vitamin B6 needs 17% more than Mandarin orange.
  • Cooking plantain contains 4 times more Iron than Mandarin orange. While Cooking plantain contains 0.6mg of Iron, Mandarin orange contains only 0.15mg.
  • The amount of Sugar in Mandarin orange is lower.

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

Infographic

Cooking 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Cooking plantain
Cooking plantain
6
:
2
Mandarin orange
Mandarin orange
Contains more Iron +300%
Contains more Magnesium +208.3%
Contains more Phosphorus +70%
Contains more Potassium +200.6%
Contains more Zinc +100%
Contains more Copper +92.9%
Contains more Calcium +1133.3%
Contains less Sodium -50%
Cooking plantain
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 1% 23% 27% 15% 45% 1% 4% 27%
Mandarin orange
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 12% 6% 9% 9% 15% 1% 2% 14%
Contains more Iron +300%
Contains more Magnesium +208.3%
Contains more Phosphorus +70%
Contains more Potassium +200.6%
Contains more Zinc +100%
Contains more Copper +92.9%
Contains more Calcium +1133.3%
Contains less Sodium -50%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Cooking plantain
Cooking plantain
7
:
3
Mandarin orange
Mandarin orange
Contains more Vitamin A +65.5%
Contains more Vitamin B2 +50%
Contains more Vitamin B3 +82.4%
Contains more Vitamin B5 +20.4%
Contains more Vitamin B6 +283.3%
Contains more Folate +37.5%
Contains more Vitamin K +∞%
Contains more Vitamin E +42.9%
Contains more Vitamin C +45.1%
Contains more Vitamin B1 +11.5%
Cooking plantain
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 68% 3% 0% 62% 14% 13% 13% 16% 69% 17% 0% 2%
Mandarin orange
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 41% 4% 0% 89% 15% 9% 8% 13% 18% 12% 0% 0%
Contains more Vitamin A +65.5%
Contains more Vitamin B2 +50%
Contains more Vitamin B3 +82.4%
Contains more Vitamin B5 +20.4%
Contains more Vitamin B6 +283.3%
Contains more Folate +37.5%
Contains more Vitamin K +∞%
Contains more Vitamin E +42.9%
Contains more Vitamin C +45.1%
Contains more Vitamin B1 +11.5%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cooking plantain
Cooking plantain
4
:
1
Mandarin orange
Mandarin orange
Contains more Protein +60.5%
Contains more Fats +19.4%
Contains more Carbs +139.1%
Contains more Other +213.5%
Contains more Water +30.5%
Cooking plantain
32% 65%
Protein: 1.3 g
Fats: 0.37 g
Carbs: 31.89 g
Water: 65.28 g
Other: 1.16 g
Mandarin orange
13% 85%
Protein: 0.81 g
Fats: 0.31 g
Carbs: 13.34 g
Water: 85.17 g
Other: 0.37 g
Contains more Protein +60.5%
Contains more Fats +19.4%
Contains more Carbs +139.1%
Contains more Other +213.5%
Contains more Water +30.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cooking plantain
Cooking plantain
1
:
2
Mandarin orange
Mandarin orange
Contains less Saturated Fat -72.7%
Contains more Monounsaturated Fat +87.5%
Equal in Polyunsaturated fat - 0.065
Cooking plantain
59% 13% 28%
Saturated Fat: 0.143 g
Monounsaturated Fat: 0.032 g
Polyunsaturated fat: 0.069 g
Mandarin orange
24% 37% 40%
Saturated Fat: 0.039 g
Monounsaturated Fat: 0.06 g
Polyunsaturated fat: 0.065 g
Contains less Saturated Fat -72.7%
Contains more Monounsaturated Fat +87.5%
Equal in Polyunsaturated fat - 0.065

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Cooking plantain Mandarin orange
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Cooking plantain Mandarin orange Opinion
Net carbs 29.59g 11.54g Cooking plantain
Protein 1.3g 0.81g Cooking plantain
Fats 0.37g 0.31g Cooking plantain
Carbs 31.89g 13.34g Cooking plantain
Calories 122kcal 53kcal Cooking plantain
Fructose 2.4g Mandarin orange
Sugar 15g 10.58g Mandarin orange
Fiber 2.3g 1.8g Cooking plantain
Calcium 3mg 37mg Mandarin orange
Iron 0.6mg 0.15mg Cooking plantain
Magnesium 37mg 12mg Cooking plantain
Phosphorus 34mg 20mg Cooking plantain
Potassium 499mg 166mg Cooking plantain
Sodium 4mg 2mg Mandarin orange
Zinc 0.14mg 0.07mg Cooking plantain
Copper 0.081mg 0.042mg Cooking plantain
Vitamin A 1127IU 681IU Cooking plantain
Vitamin A RAE 56µg 34µg Cooking plantain
Vitamin E 0.14mg 0.2mg Mandarin orange
Vitamin C 18.4mg 26.7mg Mandarin orange
Vitamin B1 0.052mg 0.058mg Mandarin orange
Vitamin B2 0.054mg 0.036mg Cooking plantain
Vitamin B3 0.686mg 0.376mg Cooking plantain
Vitamin B5 0.26mg 0.216mg Cooking plantain
Vitamin B6 0.299mg 0.078mg Cooking plantain
Folate 22µg 16µg Cooking plantain
Vitamin K 0.7µg 0µg Cooking plantain
Tryptophan 0.015mg 0.002mg Cooking plantain
Threonine 0.034mg 0.016mg Cooking plantain
Isoleucine 0.036mg 0.017mg Cooking plantain
Leucine 0.059mg 0.028mg Cooking plantain
Lysine 0.06mg 0.032mg Cooking plantain
Methionine 0.017mg 0.002mg Cooking plantain
Phenylalanine 0.044mg 0.018mg Cooking plantain
Valine 0.046mg 0.021mg Cooking plantain
Histidine 0.064mg 0.011mg Cooking plantain
Saturated Fat 0.143g 0.039g Mandarin orange
Monounsaturated Fat 0.032g 0.06g Mandarin orange
Polyunsaturated fat 0.069g 0.065g Cooking plantain

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cooking plantain Mandarin orange
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores show how much of your all daily needs across all vitamins or minerals this food would cover if you took three 100 grams servings of it (approximation of 3 serving sizes)
Vitamins Daily Need Coverage Score
23%
Cooking plantain
17%
Mandarin orange
Minerals Daily Need Coverage Score
17%
Cooking plantain
8%
Mandarin orange

Comparison summary

Which food is lower in Sugar?
Mandarin orange
Mandarin orange is lower in Sugar (difference - 4.42g)
Which food contains less Sodium?
Mandarin orange
Mandarin orange contains less Sodium (difference - 2mg)
Which food is lower in Saturated Fat?
Mandarin orange
Mandarin orange is lower in Saturated Fat (difference - 0.104g)
Which food is lower in glycemic index?
Cooking plantain
Cooking plantain is lower in glycemic index (difference - 10)
Which food is cheaper?
Cooking plantain
Cooking plantain is cheaper (difference - $0.4)
Which food is richer in minerals?
Cooking plantain
Cooking plantain is relatively richer in minerals
Which food is richer in vitamins?
Cooking plantain
Cooking plantain is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Cooking plantain - 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.