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  6. Plantain vs. Nectarine

Plantain vs. Nectarine — In-Depth Nutrition Comparison

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How are plantains and nectarine different?

  • Plantains have more vitamin B6, vitamin A, potassium, vitamin C, magnesium, and folate than nectarine.
  • Daily need coverage for vitamin B6 for plantains is 17% higher.
  • Plantains contain 5 times more folate than nectarine. While plantains contain 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.
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 6.4% 1.8% 18% 11% 29% 4.6% 11% 0% 7% 0%
Contains more MagnesiumMagnesium +255.6%
Contains more PotassiumPotassium +131.3%
Contains more IronIron +107.1%
Contains more SeleniumSelenium +∞%
Contains more CalciumCalcium +200%
Contains more CopperCopper +30.3%
Contains more ZincZinc +30.8%
Contains less SodiumSodium -100%
~equal in Phosphorus ~26mg

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 D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 36% 0% 15% 2.6% 12% 12% 14% 14% 55% 0% 1.8% 20%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 18% 0% 5.7% 15% 8.5% 6.2% 21% 11% 5.8% 0% 5.5% 3.8%
Contains more Vitamin CVitamin C +101.9%
Contains more Vitamin AVitamin A +164.7%
Contains more Vitamin B1Vitamin B1 +35.3%
Contains more Vitamin B2Vitamin B2 +92.6%
Contains more Vitamin B5Vitamin B5 +25.9%
Contains more Vitamin B6Vitamin B6 +860%
Contains more FolateFolate +420%
Contains more Vitamin EVitamin E +492.3%
Contains more Vitamin B3Vitamin B3 +48.8%
Contains more Vitamin KVitamin K +214.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Plantain Nectarine DV% diff.
Vitamin B6 0.24mg 0.025mg 17%
Potassium 465mg 201mg 8%
Carbs 31.15g 10.55g 7%
Vitamin C 10.9mg 5.4mg 6%
Magnesium 32mg 9mg 5%
Folate 26µg 5µg 5%
Calories 116kcal 44kcal 4%
Iron 0.58mg 0.28mg 4%
Vitamin E 0.13mg 0.77mg 4%
Vitamin A 45µg 17µg 3%
Selenium 1.4µg 0µg 3%
Fiber 2.3g 1.7g 2%
Copper 0.066mg 0.086mg 2%
Manganese 0.054mg 2%
Vitamin B2 0.052mg 0.027mg 2%
Vitamin B3 0.756mg 1.125mg 2%
Fructose 1.37g 2%
Protein 0.79g 1.06g 1%
Vitamin B1 0.046mg 0.034mg 1%
Vitamin B5 0.233mg 0.185mg 1%
Vitamin K 0.7µg 2.2µg 1%
Choline 12.7mg 6.2mg 1%
Polyunsaturated fat 0.033g 0.113g 1%
Protein per 100 calories 0.68g 2.4g N/A
Calories per 10 g protein 1468kcal 415kcal N/A
Weight per 100 calories 86g 227g N/A
Fats 0.18g 0.32g 0%
Net carbs 28.85g 8.85g N/A
Calcium 2mg 6mg 0%
Sugar 14g 7.89g N/A
Zinc 0.13mg 0.17mg 0%
Starch 0.07g 0%
Phosphorus 28mg 26mg 0%
Sodium 5mg 0mg 0%
Saturated fat 0.069g 0.025g 0%
Monounsaturated fat 0.015g 0.088g 0%
Tryptophan 0.009mg 0.005mg 0%
Threonine 0.021mg 0.009mg 0%
Isoleucine 0.022mg 0.009mg 0%
Leucine 0.036mg 0.014mg 0%
Lysine 0.037mg 0.016mg 0%
Methionine 0.01mg 0.006mg 0%
Phenylalanine 0.027mg 0.021mg 0%
Valine 0.028mg 0.013mg 0%
Histidine 0.039mg 0.008mg 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
11% 88%
Protein: 1.06 g
Fats: 0.32 g
Carbs: 10.55 g
Water: 87.59 g
Other: 0.48 g
Contains more CarbsCarbs +195.3%
Contains more OtherOther +20.8%
Contains more ProteinProtein +34.2%
Contains more FatsFats +77.8%
Contains more WaterWater +30.1%

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
11% 39% 50%
Saturated fat: Sat. Fat 0.025 g
Monounsaturated fat: Mono. Fat 0.088 g
Polyunsaturated fat: Poly. Fat 0.113 g
Contains less Sat. FatSaturated fat -63.8%
Contains more Mono. FatMonounsaturated fat +486.7%
Contains more Poly. FatPolyunsaturated fat +242.4%

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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. 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.