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Cooking plantain vs Orange juice - In-Depth Nutrition Comparison

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Summary of differences between Cooking plantain and Orange juice

  • Cooking plantain has more Vitamin B6, Potassium, Fiber, Magnesium, and Vitamin A RAE, however Orange juice is higher in Vitamin C.
  • Orange juice covers your daily need of Vitamin C 35% more than Cooking plantain.
  • Cooking plantain has 12 times more Fiber than Orange juice. While Cooking plantain has 2.3g of Fiber, Orange juice has only 0.2g.
  • Orange juice has less Sugar.

These are the specific foods used in this comparison Plantains, raw and Orange juice, raw.

Infographic

Cooking 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Iron +200%
Contains more Magnesium +236.4%
Contains more Phosphorus +100%
Contains more Potassium +149.5%
Contains more Zinc +180%
Contains more Copper +84.1%
Contains more Calcium +266.7%
Contains less Sodium -75%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 1% 23% 27% 15% 45% 1% 4% 27%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 4% 8% 8% 8% 18% 1% 2% 15%
Contains more Iron +200%
Contains more Magnesium +236.4%
Contains more Phosphorus +100%
Contains more Potassium +149.5%
Contains more Zinc +180%
Contains more Copper +84.1%
Contains more Calcium +266.7%
Contains less Sodium -75%

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 +463.5%
Contains more Vitamin E +250%
Contains more Vitamin B2 +80%
Contains more Vitamin B3 +71.5%
Contains more Vitamin B5 +36.8%
Contains more Vitamin B6 +647.5%
Contains more Vitamin K +600%
Contains more Vitamin C +171.7%
Contains more Vitamin B1 +73.1%
Contains more Folate +36.4%
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 12% 1% 0% 167% 23% 7% 8% 12% 10% 23% 0% 1%
Contains more Vitamin A +463.5%
Contains more Vitamin E +250%
Contains more Vitamin B2 +80%
Contains more Vitamin B3 +71.5%
Contains more Vitamin B5 +36.8%
Contains more Vitamin B6 +647.5%
Contains more Vitamin K +600%
Contains more Vitamin C +171.7%
Contains more Vitamin B1 +73.1%
Contains more Folate +36.4%

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 Orange juice
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Cooking plantain Orange juice Opinion
Net carbs 29.59g 10.2g Cooking plantain
Protein 1.3g 0.7g Cooking plantain
Fats 0.37g 0.2g Cooking plantain
Carbs 31.89g 10.4g Cooking plantain
Calories 122kcal 45kcal Cooking plantain
Starch g g
Fructose g g
Sugar 15g 8.4g Orange juice
Fiber 2.3g 0.2g Cooking plantain
Calcium 3mg 11mg Orange juice
Iron 0.6mg 0.2mg Cooking plantain
Magnesium 37mg 11mg Cooking plantain
Phosphorus 34mg 17mg Cooking plantain
Potassium 499mg 200mg Cooking plantain
Sodium 4mg 1mg Orange juice
Zinc 0.14mg 0.05mg Cooking plantain
Copper 0.081mg 0.044mg Cooking plantain
Vitamin A 1127IU 200IU Cooking plantain
Vitamin E 0.14mg 0.04mg Cooking plantain
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 18.4mg 50mg Orange juice
Vitamin B1 0.052mg 0.09mg Orange juice
Vitamin B2 0.054mg 0.03mg Cooking plantain
Vitamin B3 0.686mg 0.4mg Cooking plantain
Vitamin B5 0.26mg 0.19mg Cooking plantain
Vitamin B6 0.299mg 0.04mg Cooking plantain
Folate 22µg 30µg Orange juice
Vitamin B12 0µg 0µg
Vitamin K 0.7µg 0.1µg Cooking plantain
Tryptophan 0.015mg 0.002mg Cooking plantain
Threonine 0.034mg 0.008mg Cooking plantain
Isoleucine 0.036mg 0.008mg Cooking plantain
Leucine 0.059mg 0.013mg Cooking plantain
Lysine 0.06mg 0.009mg Cooking plantain
Methionine 0.017mg 0.003mg Cooking plantain
Phenylalanine 0.044mg 0.009mg Cooking plantain
Valine 0.046mg 0.011mg Cooking plantain
Histidine 0.064mg 0.003mg Cooking plantain
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.143g 0.024g Orange juice
Monounsaturated Fat 0.032g 0.036g Orange juice
Polyunsaturated fat 0.069g 0.04g Cooking plantain

Which food is preferable for your diet?

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

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
23
Cooking plantain
22
Orange juice
Mineral Summary Score
17
Cooking plantain
7
Orange juice

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 food.
Protein
8%
Cooking plantain
4%
Orange juice
Carbohydrates
32%
Cooking plantain
10%
Orange juice
Fats
2%
Cooking plantain
1%
Orange juice

Comparison summary

Which food is lower in Sugar?
Orange juice
Orange juice is lower in Sugar (difference - 6.6g)
Which food contains less Sodium?
Orange juice
Orange juice contains less Sodium (difference - 3mg)
Which food is lower in Saturated Fat?
Orange juice
Orange juice is lower in Saturated Fat (difference - 0.119g)
Which food is lower in glycemic index?
Cooking plantain
Cooking plantain is lower in glycemic index (difference - 13)
Which food is richer in minerals?
Cooking plantain
Cooking plantain is relatively richer in minerals
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 cheaper?
?
The foods are relatively equal in price ($)

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. 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.