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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, 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 Sugars.

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

Infographic

Cooking plantain vs Orange juice infographic
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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 more Iron +200%
Contains more Potassium +149.5%
Contains more Magnesium +236.4%
Contains more Copper +84.1%
Contains more Zinc +180%
Contains more Phosphorus +100%
Contains more Calcium +266.7%
Contains less Sodium -75%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 23% 1% 45% 27% 27% 4% 15% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 8% 4% 18% 8% 15% 2% 8% 1%
Contains more Iron +200%
Contains more Potassium +149.5%
Contains more Magnesium +236.4%
Contains more Copper +84.1%
Contains more Zinc +180%
Contains more Phosphorus +100%
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 C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 62% 68% 3% 0% 14% 13% 13% 16% 69% 0% 2% 17%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 167% 12% 1% 0% 23% 7% 8% 12% 10% 0% 1% 23%
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 and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils 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 the food
Protein
8%
Cooking plantain
4%
Orange juice
Carbohydrates
32%
Cooking plantain
10%
Orange juice
Fats
2%
Cooking plantain
1%
Orange juice

Comparison summary table

Pay attention at 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 Sugars 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

Which food is preferable in case of diets?

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

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Comparison summary

Which food contains less Sugars?
Orange juice
Orange juice contains less Sugars (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 ($)

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Cooking plantain Orange juice Opinion
Calories 122 45 Cooking plantain
Protein 1.3 0.7 Cooking plantain
Fats 0.37 0.2 Cooking plantain
Vitamin C 18.4 50 Orange juice
Carbs 31.89 10.4 Cooking plantain
Cholesterol 0 0
Vitamin D 0 0
Iron 0.6 0.2 Cooking plantain
Calcium 3 11 Orange juice
Potassium 499 200 Cooking plantain
Magnesium 37 11 Cooking plantain
Sugars 15 8.4 Orange juice
Fiber 2.3 0.2 Cooking plantain
Copper 0.081 0.044 Cooking plantain
Zinc 0.14 0.05 Cooking plantain
Starch
Phosphorus 34 17 Cooking plantain
Sodium 4 1 Orange juice
Vitamin A 1127 200 Cooking plantain
Vitamin E 0.14 0.04 Cooking plantain
Vitamin D 0 0
Vitamin B1 0.052 0.09 Orange juice
Vitamin B2 0.054 0.03 Cooking plantain
Vitamin B3 0.686 0.4 Cooking plantain
Vitamin B5 0.26 0.19 Cooking plantain
Vitamin B6 0.299 0.04 Cooking plantain
Vitamin B12 0 0
Vitamin K 0.7 0.1 Cooking plantain
Folate 22 30 Orange juice
Trans Fat 0 0
Saturated Fat 0.143 0.024 Orange juice
Monounsaturated Fat 0.032 0.036 Orange juice
Polyunsaturated fat 0.069 0.04 Cooking plantain
Tryptophan 0.015 0.002 Cooking plantain
Threonine 0.034 0.008 Cooking plantain
Isoleucine 0.036 0.008 Cooking plantain
Leucine 0.059 0.013 Cooking plantain
Lysine 0.06 0.009 Cooking plantain
Methionine 0.017 0.003 Cooking plantain
Phenylalanine 0.044 0.009 Cooking plantain
Valine 0.046 0.011 Cooking plantain
Histidine 0.064 0.003 Cooking plantain
Fructose

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented seperately if present) is the USDA's FoodCentral. The exact links of 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.