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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 Sugar.

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

Infographic

Cooking 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" 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 Magnesium +311.1%
Contains more Phosphorus +30.8%
Contains more Potassium +148.3%
Contains more Calcium +100%
Contains less Sodium -100%
Contains more Zinc +21.4%
Equal in Copper - 0.086
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 1% 23% 27% 15% 45% 1% 4% 27%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 2% 11% 7% 12% 18% 0% 5% 29%
Contains more Iron +114.3%
Contains more Magnesium +311.1%
Contains more Phosphorus +30.8%
Contains more Potassium +148.3%
Contains more Calcium +100%
Contains less Sodium -100%
Contains more Zinc +21.4%
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 A +239.5%
Contains more Vitamin C +240.7%
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 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%
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 +239.5%
Contains more Vitamin C +240.7%
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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +22.6%
Contains more Fats +15.6%
Contains more Carbs +202.3%
Contains more Other +141.7%
Contains more Water +34.2%
32% 65%
Protein: 1.3 g
Fats: 0.37 g
Carbs: 31.89 g
Water: 65.28 g
Other: 1.16 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 Protein +22.6%
Contains more Fats +15.6%
Contains more Carbs +202.3%
Contains more Other +141.7%
Contains more Water +34.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -82.5%
Contains more Monounsaturated Fat +175%
Contains more Polyunsaturated fat +63.8%
59% 13% 28%
Saturated Fat: 0.143 g
Monounsaturated Fat: 0.032 g
Polyunsaturated fat: 0.069 g
11% 39% 50%
Saturated Fat: 0.025 g
Monounsaturated Fat: 0.088 g
Polyunsaturated fat: 0.113 g
Contains less Saturated Fat -82.5%
Contains more Monounsaturated Fat +175%
Contains more Polyunsaturated fat +63.8%

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 Nectarine
Lower in Sugar 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

All nutrients comparison - raw data values

Nutrient Cooking plantain Nectarine Opinion
Net carbs 29.59g 8.85g Cooking plantain
Protein 1.3g 1.06g Cooking plantain
Fats 0.37g 0.32g Cooking plantain
Carbs 31.89g 10.55g Cooking plantain
Calories 122kcal 44kcal Cooking plantain
Starch 0.07g Nectarine
Fructose 1.37g Nectarine
Sugar 15g 7.89g Nectarine
Fiber 2.3g 1.7g Cooking plantain
Calcium 3mg 6mg Nectarine
Iron 0.6mg 0.28mg Cooking plantain
Magnesium 37mg 9mg Cooking plantain
Phosphorus 34mg 26mg Cooking plantain
Potassium 499mg 201mg Cooking plantain
Sodium 4mg 0mg Nectarine
Zinc 0.14mg 0.17mg Nectarine
Copper 0.081mg 0.086mg Nectarine
Vitamin A 1127IU 332IU Cooking plantain
Vitamin A RAE 56µg 17µg Cooking plantain
Vitamin E 0.14mg 0.77mg Nectarine
Vitamin C 18.4mg 5.4mg Cooking plantain
Vitamin B1 0.052mg 0.034mg Cooking plantain
Vitamin B2 0.054mg 0.027mg Cooking plantain
Vitamin B3 0.686mg 1.125mg Nectarine
Vitamin B5 0.26mg 0.185mg Cooking plantain
Vitamin B6 0.299mg 0.025mg Cooking plantain
Folate 22µg 5µg Cooking plantain
Vitamin K 0.7µg 2.2µg Nectarine
Tryptophan 0.015mg 0.005mg Cooking plantain
Threonine 0.034mg 0.009mg Cooking plantain
Isoleucine 0.036mg 0.009mg Cooking plantain
Leucine 0.059mg 0.014mg Cooking plantain
Lysine 0.06mg 0.016mg Cooking plantain
Methionine 0.017mg 0.006mg Cooking plantain
Phenylalanine 0.044mg 0.021mg Cooking plantain
Valine 0.046mg 0.013mg Cooking plantain
Histidine 0.064mg 0.008mg Cooking plantain
Saturated Fat 0.143g 0.025g Nectarine
Monounsaturated Fat 0.032g 0.088g Nectarine
Polyunsaturated fat 0.069g 0.113g Nectarine

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cooking 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 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
10%
Nectarine
Minerals Daily Need Coverage Score
17%
Cooking plantain
10%
Nectarine

Comparison summary

Which food is lower in Sugar?
Nectarine
Nectarine is lower in Sugar (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 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

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. 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.