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Plantain vs. Nectarine — In-Depth Nutrition Comparison

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How are Plantain and Nectarine different?

  • Plantain has more Vitamin B6, Potassium, Vitamin C, Magnesium, and Folate than Nectarine.
  • Daily need coverage for Vitamin B6 from Plantain is 17% higher.
  • Plantain contains 5 times more Folate than Nectarine. While Plantain contains 26µg of Folate, Nectarine contains only 5µg.
  • Nectarine has less Sugar.

Plantains, cooked and Nectarines, raw are the varieties used in this article.

Infographic

Plantain 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.
Contains more Iron +107.1%
Contains more Magnesium +255.6%
Contains more Potassium +131.3%
Contains more Selenium +∞%
Contains more Calcium +200%
Contains less Sodium -100%
Contains more Zinc +30.8%
Contains more Copper +30.3%
Equal in Phosphorus - 26
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 22% 23% 12% 42% 1% 4% 22% 0% 8%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 11% 7% 12% 18% 0% 5% 29% 8% 0%
Contains more Iron +107.1%
Contains more Magnesium +255.6%
Contains more Potassium +131.3%
Contains more Selenium +∞%
Contains more Calcium +200%
Contains less Sodium -100%
Contains more Zinc +30.8%
Contains more Copper +30.3%
Equal in Phosphorus - 26

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.
:
Contains more Vitamin A +173.8%
Contains more Vitamin C +101.9%
Contains more Vitamin B1 +35.3%
Contains more Vitamin B2 +92.6%
Contains more Vitamin B5 +25.9%
Contains more Vitamin B6 +860%
Contains more Folate +420%
Contains more Vitamin E +492.3%
Contains more Vitamin B3 +48.8%
Contains more Vitamin K +214.3%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 55% 3% 0% 37% 12% 12% 15% 14% 56% 20% 0% 2%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 20% 16% 0% 19% 9% 7% 22% 12% 6% 4% 0% 6%
Contains more Vitamin A +173.8%
Contains more Vitamin C +101.9%
Contains more Vitamin B1 +35.3%
Contains more Vitamin B2 +92.6%
Contains more Vitamin B5 +25.9%
Contains more Vitamin B6 +860%
Contains more Folate +420%
Contains more Vitamin E +492.3%
Contains more Vitamin B3 +48.8%
Contains more Vitamin K +214.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Carbs +195.3%
Contains more Other +20.8%
Contains more Protein +34.2%
Contains more Fats +77.8%
Contains more Water +30.1%
31% 67%
Protein: 0.79 g
Fats: 0.18 g
Carbs: 31.15 g
Water: 67.3 g
Other: 0.58 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 Carbs +195.3%
Contains more Other +20.8%
Contains more Protein +34.2%
Contains more Fats +77.8%
Contains more Water +30.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -63.8%
Contains more Monounsaturated Fat +486.7%
Contains more Polyunsaturated fat +242.4%
59% 13% 28%
Saturated Fat: 0.069 g
Monounsaturated Fat: 0.015 g
Polyunsaturated fat: 0.033 g
11% 39% 50%
Saturated Fat: 0.025 g
Monounsaturated Fat: 0.088 g
Polyunsaturated fat: 0.113 g
Contains less Saturated Fat -63.8%
Contains more Monounsaturated Fat +486.7%
Contains more Polyunsaturated fat +242.4%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Plantain Nectarine
Lower in Glycemic Index ok
Lower in price ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Plantain Nectarine Opinion
Net carbs 28.85g 8.85g Plantain
Protein 0.79g 1.06g Nectarine
Fats 0.18g 0.32g Nectarine
Carbs 31.15g 10.55g Plantain
Calories 116kcal 44kcal Plantain
Starch 0.07g Nectarine
Fructose 1.37g Nectarine
Sugar 14g 7.89g Nectarine
Fiber 2.3g 1.7g Plantain
Calcium 2mg 6mg Nectarine
Iron 0.58mg 0.28mg Plantain
Magnesium 32mg 9mg Plantain
Phosphorus 28mg 26mg Plantain
Potassium 465mg 201mg Plantain
Sodium 5mg 0mg Nectarine
Zinc 0.13mg 0.17mg Nectarine
Copper 0.066mg 0.086mg Nectarine
Manganese 0.054mg Nectarine
Selenium 1.4µg 0µg Plantain
Vitamin A 909IU 332IU Plantain
Vitamin A RAE 45µg 17µg Plantain
Vitamin E 0.13mg 0.77mg Nectarine
Vitamin C 10.9mg 5.4mg Plantain
Vitamin B1 0.046mg 0.034mg Plantain
Vitamin B2 0.052mg 0.027mg Plantain
Vitamin B3 0.756mg 1.125mg Nectarine
Vitamin B5 0.233mg 0.185mg Plantain
Vitamin B6 0.24mg 0.025mg Plantain
Folate 26µg 5µg Plantain
Vitamin K 0.7µg 2.2µg Nectarine
Tryptophan 0.009mg 0.005mg Plantain
Threonine 0.021mg 0.009mg Plantain
Isoleucine 0.022mg 0.009mg Plantain
Leucine 0.036mg 0.014mg Plantain
Lysine 0.037mg 0.016mg Plantain
Methionine 0.01mg 0.006mg Plantain
Phenylalanine 0.027mg 0.021mg Plantain
Valine 0.028mg 0.013mg Plantain
Histidine 0.039mg 0.008mg Plantain
Saturated Fat 0.069g 0.025g Nectarine
Monounsaturated Fat 0.015g 0.088g Nectarine
Polyunsaturated fat 0.033g 0.113g Nectarine

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Plantain Nectarine
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 indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
18%
Plantain
10%
Nectarine
Minerals Daily Need Coverage Score
13%
Plantain
9%
Nectarine

Comparison summary

Which food is lower in glycemic index?
Plantain
Plantain is lower in glycemic index (difference - 6)
Which food is cheaper?
Plantain
Plantain is cheaper (difference - $0.5)
Which food is richer in vitamins?
Plantain
Plantain is relatively richer in vitamins
Which food is lower in Sugar?
Nectarine
Nectarine is lower in Sugar (difference - 6.11g)
Which food contains less Sodium?
Nectarine
Nectarine contains less Sodium (difference - 5mg)
Which food is lower in Saturated Fat?
Nectarine
Nectarine is lower in Saturated Fat (difference - 0.044g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. 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.