Plantain vs. Orange — In-Depth Nutrition Comparison
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How are plantains and oranges different?
- Plantains are richer in vitamin B6, potassium, iron, and magnesium, while oranges are higher in vitamin C.
- Oranges cover your daily need for vitamin C, 47% more than plantains.
- Plantains contain 6 times more iron than oranges. Plantains contain 0.58mg of iron, while oranges contain 0.1mg.
- Oranges are lower in sugar.
Plantains, cooked and Oranges, raw, all commercial varieties types were used in this article.
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more MagnesiumMagnesium | +220% |
| Contains more PotassiumPotassium | +156.9% |
| Contains more IronIron | +480% |
| Contains more CopperCopper | +46.7% |
| Contains more ZincZinc | +85.7% |
| Contains more PhosphorusPhosphorus | +100% |
| Contains more SeleniumSelenium | +180% |
| Contains more CalciumCalcium | +1900% |
| Contains less SodiumSodium | -100% |
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 AVitamin A | +309.1% |
| Contains more Vitamin B2Vitamin B2 | +30% |
| Contains more Vitamin B3Vitamin B3 | +168.1% |
| Contains more Vitamin B6Vitamin B6 | +300% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more CholineCholine | +51.2% |
| Contains more Vitamin CVitamin C | +388.1% |
| Contains more Vitamin EVitamin E | +38.5% |
| Contains more Vitamin B1Vitamin B1 | +89.1% |
| Contains more FolateFolate | +15.4% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +50% |
| Contains more CarbsCarbs | +165.1% |
| Contains more OtherOther | +31.8% |
| Contains more ProteinProtein | +19% |
| Contains more WaterWater | +28.9% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Poly. FatPolyunsaturated fat | +32% |
| Contains less Sat. FatSaturated fat | -78.3% |
| Contains more Mono. FatMonounsaturated fat | +53.3% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in minerals |
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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 Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Vitamin C | 10.9mg | 53.2mg | 47% |
| Vitamin B6 | 0.24mg | 0.06mg | 14% |
| Potassium | 465mg | 181mg | 8% |
| Carbs | 31.15g | 11.75g | 6% |
| Iron | 0.58mg | 0.1mg | 6% |
| Magnesium | 32mg | 10mg | 5% |
| Vitamin A | 45µg | 11µg | 4% |
| Calcium | 2mg | 40mg | 4% |
| Calories | 116kcal | 47kcal | 3% |
| Vitamin B3 | 0.756mg | 0.282mg | 3% |
| Vitamin B1 | 0.046mg | 0.087mg | 3% |
| Selenium | 1.4µg | 0.5µg | 2% |
| Phosphorus | 28mg | 14mg | 2% |
| Copper | 0.066mg | 0.045mg | 2% |
| Vitamin K | 0.7µg | 0µg | 1% |
| Zinc | 0.13mg | 0.07mg | 1% |
| Choline | 12.7mg | 8.4mg | 1% |
| Folate | 26µg | 30µg | 1% |
| Manganese | 0.025mg | 1% | |
| Vitamin B2 | 0.052mg | 0.04mg | 1% |
| Protein | 0.79g | 0.94g | 0% |
| Fats | 0.18g | 0.12g | 0% |
| Net carbs | 28.85g | 9.35g | N/A |
| Sugar | 14g | 9.35g | N/A |
| Fiber | 2.3g | 2.4g | 0% |
| Sodium | 5mg | 0mg | 0% |
| Vitamin E | 0.13mg | 0.18mg | 0% |
| Vitamin B5 | 0.233mg | 0.25mg | 0% |
| Saturated fat | 0.069g | 0.015g | 0% |
| Monounsaturated fat | 0.015g | 0.023g | 0% |
| Polyunsaturated fat | 0.033g | 0.025g | 0% |
| Tryptophan | 0.009mg | 0.009mg | 0% |
| Threonine | 0.021mg | 0.015mg | 0% |
| Isoleucine | 0.022mg | 0.025mg | 0% |
| Leucine | 0.036mg | 0.023mg | 0% |
| Lysine | 0.037mg | 0.047mg | 0% |
| Methionine | 0.01mg | 0.02mg | 0% |
| Phenylalanine | 0.027mg | 0.031mg | 0% |
| Valine | 0.028mg | 0.04mg | 0% |
| Histidine | 0.039mg | 0.018mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
15%
21%
Minerals Daily Need Coverage Score
13%
7%
Comparison summary
Which food is lower in glycemic index?
Plantain is lower in glycemic index (difference - 8)
Which food is cheaper?
Plantain is cheaper (difference - $0.4)
Which food is richer in minerals?
Plantain is relatively richer in minerals
Which food is lower in Sugar?
Orange is lower in Sugar (difference - 4.65g)
Which food contains less Sodium?
Orange contains less Sodium (difference - 5mg)
Which food is lower in Saturated fat?
Orange is lower in Saturated fat (difference - 0.054g)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
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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.