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Plantain vs. Orange juice — In-Depth Nutrition Comparison

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The main differences between Plantain and Orange juice

  • Plantain is richer in Vitamin B6, Fiber, and Potassium, yet Orange juice is richer in Vitamin C.
  • Daily need coverage for Vitamin C from Orange juice is 43% higher.
  • Plantain contains 12 times more Fiber than Orange juice. Plantain contains 2.3g of Fiber, while Orange juice contains 0.2g.
  • Orange juice contains less Sugar.

Food types used in this article are Plantains, cooked and Orange juice, raw.

Infographic

Plantain vs Orange juice 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 +190%
Contains more Magnesium +190.9%
Contains more Phosphorus +64.7%
Contains more Potassium +132.5%
Contains more Zinc +160%
Contains more Copper +50%
Contains more Selenium +1300%
Contains more Calcium +450%
Contains less Sodium -80%
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 4% 8% 8% 8% 18% 1% 2% 15% 2% 1%
Contains more Iron +190%
Contains more Magnesium +190.9%
Contains more Phosphorus +64.7%
Contains more Potassium +132.5%
Contains more Zinc +160%
Contains more Copper +50%
Contains more Selenium +1300%
Contains more Calcium +450%
Contains less Sodium -80%

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 +354.5%
Contains more Vitamin E +225%
Contains more Vitamin B2 +73.3%
Contains more Vitamin B3 +89%
Contains more Vitamin B5 +22.6%
Contains more Vitamin B6 +500%
Contains more Vitamin K +600%
Contains more Vitamin C +358.7%
Contains more Vitamin B1 +95.7%
Contains more Folate +15.4%
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 12% 1% 0% 167% 23% 7% 8% 12% 10% 23% 0% 1%
Contains more Vitamin A +354.5%
Contains more Vitamin E +225%
Contains more Vitamin B2 +73.3%
Contains more Vitamin B3 +89%
Contains more Vitamin B5 +22.6%
Contains more Vitamin B6 +500%
Contains more Vitamin K +600%
Contains more Vitamin C +358.7%
Contains more Vitamin B1 +95.7%
Contains more Folate +15.4%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +12.9%
Contains more Carbs +199.5%
Contains more Other +45%
Contains more Fats +11.1%
Contains more Water +31.2%
31% 67%
Protein: 0.79 g
Fats: 0.18 g
Carbs: 31.15 g
Water: 67.3 g
Other: 0.58 g
10% 88%
Protein: 0.7 g
Fats: 0.2 g
Carbs: 10.4 g
Water: 88.3 g
Other: 0.4 g
Contains more Protein +12.9%
Contains more Carbs +199.5%
Contains more Other +45%
Contains more Fats +11.1%
Contains more Water +31.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -65.2%
Contains more Monounsaturated Fat +140%
Contains more Polyunsaturated fat +21.2%
59% 13% 28%
Saturated Fat: 0.069 g
Monounsaturated Fat: 0.015 g
Polyunsaturated fat: 0.033 g
24% 36% 40%
Saturated Fat: 0.024 g
Monounsaturated Fat: 0.036 g
Polyunsaturated fat: 0.04 g
Contains less Saturated Fat -65.2%
Contains more Monounsaturated Fat +140%
Contains more Polyunsaturated fat +21.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Plantain Orange juice Opinion
Net carbs 28.85g 10.2g Plantain
Protein 0.79g 0.7g Plantain
Fats 0.18g 0.2g Orange juice
Carbs 31.15g 10.4g Plantain
Calories 116kcal 45kcal Plantain
Sugar 14g 8.4g Orange juice
Fiber 2.3g 0.2g Plantain
Calcium 2mg 11mg Orange juice
Iron 0.58mg 0.2mg Plantain
Magnesium 32mg 11mg Plantain
Phosphorus 28mg 17mg Plantain
Potassium 465mg 200mg Plantain
Sodium 5mg 1mg Orange juice
Zinc 0.13mg 0.05mg Plantain
Copper 0.066mg 0.044mg Plantain
Manganese 0.014mg Orange juice
Selenium 1.4µg 0.1µg Plantain
Vitamin A 909IU 200IU Plantain
Vitamin A RAE 45µg 10µg Plantain
Vitamin E 0.13mg 0.04mg Plantain
Vitamin C 10.9mg 50mg Orange juice
Vitamin B1 0.046mg 0.09mg Orange juice
Vitamin B2 0.052mg 0.03mg Plantain
Vitamin B3 0.756mg 0.4mg Plantain
Vitamin B5 0.233mg 0.19mg Plantain
Vitamin B6 0.24mg 0.04mg Plantain
Folate 26µg 30µg Orange juice
Vitamin K 0.7µg 0.1µg Plantain
Tryptophan 0.009mg 0.002mg Plantain
Threonine 0.021mg 0.008mg Plantain
Isoleucine 0.022mg 0.008mg Plantain
Leucine 0.036mg 0.013mg Plantain
Lysine 0.037mg 0.009mg Plantain
Methionine 0.01mg 0.003mg Plantain
Phenylalanine 0.027mg 0.009mg Plantain
Valine 0.028mg 0.011mg Plantain
Histidine 0.039mg 0.003mg Plantain
Saturated Fat 0.069g 0.024g Orange juice
Monounsaturated Fat 0.015g 0.036g Orange juice
Polyunsaturated fat 0.033g 0.04g Orange juice

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Plantain Orange juice
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
22%
Orange juice
Minerals Daily Need Coverage Score
13%
Plantain
6%
Orange juice

Comparison summary

Which food is richer in minerals?
Plantain
Plantain is relatively richer in minerals
Which food is lower in glycemic index?
Plantain
Plantain is lower in glycemic index (difference - 13)
Which food is richer in vitamins?
Plantain
Plantain is relatively richer in vitamins
Which food is lower in Sugar?
Orange juice
Orange juice is lower in Sugar (difference - 5.6g)
Which food contains less Sodium?
Orange juice
Orange juice contains less Sodium (difference - 4mg)
Which food is lower in Saturated Fat?
Orange juice
Orange juice is lower in Saturated Fat (difference - 0.045g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Orange juice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169098/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.