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Cooking plantain vs Nectarine - In-Depth Nutrition Comparison

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How are Cooking plantain and Nectarine different?

  • Cooking plantain is higher than Nectarine in Vitamin B6, Vitamin C, Potassium and Magnesium.
  • Cooking plantain covers your daily need of Vitamin B6 21% more than Nectarine.
  • Cooking plantain contains 4 times more Folate than Nectarine. Cooking plantain contains 22µg of Folate, while Nectarine contains 5µg.
  • Nectarine is lower in Sugars.

Plantains, raw and Nectarines, raw types were used in this article.

Infographic

Cooking plantain vs Nectarine 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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Iron +114.3%
Contains more Potassium +148.3%
Contains more Magnesium +311.1%
Contains more Phosphorus +30.8%
Contains more Calcium +100%
Contains more Zinc +21.4%
Contains less Sodium -100%
Equal in Copper - 0.086
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 23% 1% 45% 27% 27% 4% 15% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 11% 2% 18% 7% 29% 5% 12% 0%
Contains more Iron +114.3%
Contains more Potassium +148.3%
Contains more Magnesium +311.1%
Contains more Phosphorus +30.8%
Contains more Calcium +100%
Contains more Zinc +21.4%
Contains less Sodium -100%
Equal in Copper - 0.086

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
:
Contains more Vitamin C +240.7%
Contains more Vitamin A +239.5%
Contains more Vitamin B1 +52.9%
Contains more Vitamin B2 +100%
Contains more Vitamin B5 +40.5%
Contains more Vitamin B6 +1096%
Contains more Folate +340%
Contains more Vitamin E +450%
Contains more Vitamin B3 +64%
Contains more Vitamin K +214.3%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 62% 68% 3% 0% 14% 13% 13% 16% 69% 0% 2% 17%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 19% 20% 16% 0% 9% 7% 22% 12% 6% 0% 6% 4%
Contains more Vitamin C +240.7%
Contains more Vitamin A +239.5%
Contains more Vitamin B1 +52.9%
Contains more Vitamin B2 +100%
Contains more Vitamin B5 +40.5%
Contains more Vitamin B6 +1096%
Contains more Folate +340%
Contains more Vitamin E +450%
Contains more Vitamin B3 +64%
Contains more Vitamin K +214.3%

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
23
Cooking plantain
10
Nectarine
Mineral Summary Score
17
Cooking plantain
10
Nectarine

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
8%
Cooking plantain
6%
Nectarine
Carbohydrates
32%
Cooking plantain
11%
Nectarine
Fats
2%
Cooking plantain
1%
Nectarine

Comparison summary table

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

Which food is preferable in case of diets?

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

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Comparison summary

Which food contains less Sugars?
Nectarine
Nectarine contains less Sugars (difference - 7.11g)
Which food contains less Sodium?
Nectarine
Nectarine contains less Sodium (difference - 4mg)
Which food is lower in Saturated Fat?
Nectarine
Nectarine is lower in Saturated Fat (difference - 0.118g)
Which food is lower in glycemic index?
Cooking plantain
Cooking plantain is lower in glycemic index (difference - 6)
Which food is cheaper?
Cooking plantain
Cooking plantain is cheaper (difference - $0.5)
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)
Which food is richer in minerals?
?
It cannot be definitely stated which food is richer in minerals. See charts below for detailed information.

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Cooking plantain Nectarine Opinion
Calories 122 44 Cooking plantain
Protein 1.3 1.06 Cooking plantain
Fats 0.37 0.32 Cooking plantain
Vitamin C 18.4 5.4 Cooking plantain
Carbs 31.89 10.55 Cooking plantain
Cholesterol 0 0
Vitamin D 0 0
Iron 0.6 0.28 Cooking plantain
Calcium 3 6 Nectarine
Potassium 499 201 Cooking plantain
Magnesium 37 9 Cooking plantain
Sugars 15 7.89 Nectarine
Fiber 2.3 1.7 Cooking plantain
Copper 0.081 0.086 Nectarine
Zinc 0.14 0.17 Nectarine
Starch 0.07 Nectarine
Phosphorus 34 26 Cooking plantain
Sodium 4 0 Nectarine
Vitamin A 1127 332 Cooking plantain
Vitamin E 0.14 0.77 Nectarine
Vitamin D 0 0
Vitamin B1 0.052 0.034 Cooking plantain
Vitamin B2 0.054 0.027 Cooking plantain
Vitamin B3 0.686 1.125 Nectarine
Vitamin B5 0.26 0.185 Cooking plantain
Vitamin B6 0.299 0.025 Cooking plantain
Vitamin B12 0 0
Vitamin K 0.7 2.2 Nectarine
Folate 22 5 Cooking plantain
Trans Fat 0 0
Saturated Fat 0.143 0.025 Nectarine
Monounsaturated Fat 0.032 0.088 Nectarine
Polyunsaturated fat 0.069 0.113 Nectarine
Tryptophan 0.015 0.005 Cooking plantain
Threonine 0.034 0.009 Cooking plantain
Isoleucine 0.036 0.009 Cooking plantain
Leucine 0.059 0.014 Cooking plantain
Lysine 0.06 0.016 Cooking plantain
Methionine 0.017 0.006 Cooking plantain
Phenylalanine 0.044 0.021 Cooking plantain
Valine 0.046 0.013 Cooking plantain
Histidine 0.064 0.008 Cooking plantain
Fructose 1.37 Nectarine

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 of 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. 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.