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.
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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
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Iron
+114.3%
Contains
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Magnesium
+311.1%
Contains
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Phosphorus
+30.8%
Contains
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Potassium
+148.3%
Contains
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Calcium
+100%
Contains
less
Sodium
-100%
Contains
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Zinc
+21.4%
Equal in Copper - 0.086
Contains
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Iron
+114.3%
Contains
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Magnesium
+311.1%
Contains
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Phosphorus
+30.8%
Contains
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Potassium
+148.3%
Contains
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Calcium
+100%
Contains
less
Sodium
-100%
Contains
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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
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Vitamin A
+239.5%
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Vitamin C
+240.7%
Contains
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Vitamin B1
+52.9%
Contains
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Vitamin B2
+100%
Contains
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Vitamin B5
+40.5%
Contains
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Vitamin B6
+1096%
Contains
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Folate
+340%
Contains
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Vitamin E
+450%
Contains
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Vitamin B3
+64%
Contains
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Vitamin K
+214.3%
Contains
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Vitamin A
+239.5%
Contains
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Vitamin C
+240.7%
Contains
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Vitamin B1
+52.9%
Contains
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Vitamin B2
+100%
Contains
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Vitamin B5
+40.5%
Contains
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Vitamin B6
+1096%
Contains
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Folate
+340%
Contains
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Vitamin E
+450%
Contains
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Vitamin B3
+64%
Contains
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Vitamin K
+214.3%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Protein
+22.6%
Contains
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Fats
+15.6%
Contains
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Carbs
+202.3%
Contains
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Other
+141.7%
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Water
+34.2%
Protein:
1.3 g
Fats:
0.37 g
Carbs:
31.89 g
Water:
65.28 g
Other:
1.16 g
Protein:
1.06 g
Fats:
0.32 g
Carbs:
10.55 g
Water:
87.59 g
Other:
0.48 g
Contains
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Protein
+22.6%
Contains
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Fats
+15.6%
Contains
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Carbs
+202.3%
Contains
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Other
+141.7%
Contains
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Water
+34.2%
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Saturated Fat
-82.5%
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Monounsaturated Fat
+175%
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Polyunsaturated fat
+63.8%
Saturated Fat:
0.143 g
Monounsaturated Fat:
0.032 g
Polyunsaturated fat:
0.069 g
Saturated Fat:
0.025 g
Monounsaturated Fat:
0.088 g
Polyunsaturated fat:
0.113 g
Contains
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Saturated Fat
-82.5%
Contains
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Monounsaturated Fat
+175%
Contains
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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.
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated Fat |
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| Lower in glycemic index |
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| Lower in price |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 29.59g | 8.85g |
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| Protein | 1.3g | 1.06g |
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| Fats | 0.37g | 0.32g |
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| Carbs | 31.89g | 10.55g |
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| Calories | 122kcal | 44kcal |
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| Starch | 0.07g |
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| Fructose | 1.37g |
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| Sugar | 15g | 7.89g |
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| Fiber | 2.3g | 1.7g |
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| Calcium | 3mg | 6mg |
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| Iron | 0.6mg | 0.28mg |
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| Magnesium | 37mg | 9mg |
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| Phosphorus | 34mg | 26mg |
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| Potassium | 499mg | 201mg |
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| Sodium | 4mg | 0mg |
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| Zinc | 0.14mg | 0.17mg |
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| Copper | 0.081mg | 0.086mg |
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| Vitamin A | 1127IU | 332IU |
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| Vitamin A RAE | 56µg | 17µg |
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| Vitamin E | 0.14mg | 0.77mg |
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| Vitamin C | 18.4mg | 5.4mg |
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| Vitamin B1 | 0.052mg | 0.034mg |
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| Vitamin B2 | 0.054mg | 0.027mg |
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| Vitamin B3 | 0.686mg | 1.125mg |
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| Vitamin B5 | 0.26mg | 0.185mg |
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| Vitamin B6 | 0.299mg | 0.025mg |
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| Folate | 22µg | 5µg |
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| Vitamin K | 0.7µg | 2.2µg |
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| Tryptophan | 0.015mg | 0.005mg |
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| Threonine | 0.034mg | 0.009mg |
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| Isoleucine | 0.036mg | 0.009mg |
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| Leucine | 0.059mg | 0.014mg |
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| Lysine | 0.06mg | 0.016mg |
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| Methionine | 0.017mg | 0.006mg |
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| Phenylalanine | 0.044mg | 0.021mg |
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| Valine | 0.046mg | 0.013mg |
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| Histidine | 0.064mg | 0.008mg |
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| Saturated Fat | 0.143g | 0.025g |
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| Monounsaturated Fat | 0.032g | 0.088g |
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| Polyunsaturated fat | 0.069g | 0.113g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low glycemic index diet |
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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%
10%
Minerals Daily Need Coverage Score
17%
10%
Comparison summary
Which food is lower in Sugar?
Nectarine is lower in Sugar (difference - 7.11g)
Which food contains less Sodium?
Nectarine contains less Sodium (difference - 4mg)
Which food is lower in Saturated Fat?
Nectarine is lower in Saturated Fat (difference - 0.118g)
Which food is lower in glycemic index?
Cooking plantain is lower in glycemic index (difference - 6)
Which food is cheaper?
Cooking plantain is cheaper (difference - $0.5)
Which food is richer in vitamins?
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?
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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.