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  6. Plantain vs. Orange

Plantain vs. Orange — In-Depth Nutrition Comparison

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How are plantains and oranges different?

  • Plantains are richer in vitamin B6, vitamin A, 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

Plantain vs Orange 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 0.6% 41% 22% 22% 3.5% 12% 0.65% 0% 7.6%
Orange
Orange
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 12% 16% 3.8% 15% 1.9% 6% 0% 3.3% 2.7%
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.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 36% 0% 15% 2.6% 12% 12% 14% 14% 55% 0% 1.8% 20%
Orange
Orange
4
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 177% 0% 3.7% 3.6% 22% 9.2% 5.3% 15% 14% 0% 0% 23%
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 Vitamin CVitamin C +388.1%
Contains more Vitamin EVitamin E +38.5%
Contains more Vitamin B1Vitamin B1 +89.1%
Contains more FolateFolate +15.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.25mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Plantain Orange 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%
Calcium 2mg 40mg 4%
Vitamin A 45µg 11µg 4%
Calories 116kcal 47kcal 3%
Vitamin B1 0.046mg 0.087mg 3%
Vitamin B3 0.756mg 0.282mg 3%
Copper 0.066mg 0.045mg 2%
Phosphorus 28mg 14mg 2%
Selenium 1.4µg 0.5µg 2%
Zinc 0.13mg 0.07mg 1%
Manganese 0.025mg 1%
Vitamin B2 0.052mg 0.04mg 1%
Vitamin K 0.7µg 0µg 1%
Folate 26µg 30µg 1%
Choline 12.7mg 8.4mg 1%
Protein 0.79g 0.94g 0%
Protein per 100 calories 0.68g 2g N/A
Calories per 10 g protein 1468kcal 500kcal N/A
Weight per 100 calories 86g 213g N/A
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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
31% 67%
Protein: 0.79 g
Fats: 0.18 g
Carbs: 31.15 g
Water: 67.3 g
Other: 0.58 g
Orange
Orange
2
12% 87%
Protein: 0.94 g
Fats: 0.12 g
Carbs: 11.75 g
Water: 86.75 g
Other: 0.44 g
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
59% 13% 28%
Saturated fat: Sat. Fat 0.069 g
Monounsaturated fat: Mono. Fat 0.015 g
Polyunsaturated fat: Poly. Fat 0.033 g
Orange
Orange
2
24% 37% 40%
Saturated fat: Sat. Fat 0.015 g
Monounsaturated fat: Mono. Fat 0.023 g
Polyunsaturated fat: Poly. Fat 0.025 g
Contains more Poly. FatPolyunsaturated fat +32%
Contains less Sat. FatSaturated fat -78.3%
Contains more Mono. FatMonounsaturated fat +53.3%

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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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169097/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.