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Cooking plantain vs Orange - In-Depth Nutrition Comparison

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What are the differences between Cooking plantain and Orange?

  • Cooking plantain is higher in Vitamin B6, Potassium, Magnesium, Iron, and Vitamin A, yet Orange is higher in Vitamin C.
  • Orange's daily need coverage for Vitamin C is 39% more.
  • Cooking plantain has 6 times more Iron than Orange. While Cooking plantain has 0.6mg of Iron, Orange has only 0.1mg.
  • The amount of Sugar in Orange is lower.

We used Plantains, raw and Oranges, raw, all commercial varieties types in this article.

Infographic

Cooking plantain vs Orange 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 +500%
Contains more Potassium +175.7%
Contains more Magnesium +270%
Contains more Copper +80%
Contains more Zinc +100%
Contains more Phosphorus +142.9%
Contains more Calcium +1233.3%
Contains less Sodium -100%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 23% 1% 45% 27% 27% 4% 15% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 4% 12% 16% 8% 15% 2% 6% 0%
Contains more Iron +500%
Contains more Potassium +175.7%
Contains more Magnesium +270%
Contains more Copper +80%
Contains more Zinc +100%
Contains more Phosphorus +142.9%
Contains more Calcium +1233.3%
Contains less Sodium -100%

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
:
4
Orange
Contains more Vitamin A +400.9%
Contains more Vitamin B2 +35%
Contains more Vitamin B3 +143.3%
Contains more Vitamin B6 +398.3%
Contains more Vitamin K +∞%
Contains more Vitamin C +189.1%
Contains more Vitamin E +28.6%
Contains more Vitamin B1 +67.3%
Contains more Folate +36.4%
Equal in Vitamin B5 - 0.25
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 178% 14% 4% 0% 22% 10% 6% 15% 14% 0% 0% 23%
Contains more Vitamin A +400.9%
Contains more Vitamin B2 +35%
Contains more Vitamin B3 +143.3%
Contains more Vitamin B6 +398.3%
Contains more Vitamin K +∞%
Contains more Vitamin C +189.1%
Contains more Vitamin E +28.6%
Contains more Vitamin B1 +67.3%
Contains more Folate +36.4%
Equal in Vitamin B5 - 0.25

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

All nutrients comparison - raw data values

Nutrient Cooking plantain Orange Opinion
Calories 122kcal 47kcal Cooking plantain
Protein 1.3g 0.94g Cooking plantain
Fats 0.37g 0.12g Cooking plantain
Vitamin C 18.4mg 53.2mg Orange
Net carbs 29.59g 9.35g Cooking plantain
Carbs 31.89g 11.75g Cooking plantain
Cholesterol 0mg 0mg
Vitamin D 0IU 0IU
Iron 0.6mg 0.1mg Cooking plantain
Calcium 3mg 40mg Orange
Potassium 499mg 181mg Cooking plantain
Magnesium 37mg 10mg Cooking plantain
Sugar 15g 9.35g Orange
Fiber 2.3g 2.4g Orange
Copper 0.081mg 0.045mg Cooking plantain
Zinc 0.14mg 0.07mg Cooking plantain
Starch g g
Phosphorus 34mg 14mg Cooking plantain
Sodium 4mg 0mg Orange
Vitamin A 1127IU 225IU Cooking plantain
Vitamin E 0.14mg 0.18mg Orange
Vitamin D 0µg 0µg
Vitamin B1 0.052mg 0.087mg Orange
Vitamin B2 0.054mg 0.04mg Cooking plantain
Vitamin B3 0.686mg 0.282mg Cooking plantain
Vitamin B5 0.26mg 0.25mg Cooking plantain
Vitamin B6 0.299mg 0.06mg Cooking plantain
Vitamin B12 0µg 0µg
Vitamin K 0.7µg 0µg Cooking plantain
Folate 22µg 30µg Orange
Trans Fat 0g 0g
Saturated Fat 0.143g 0.015g Orange
Monounsaturated Fat 0.032g 0.023g Cooking plantain
Polyunsaturated fat 0.069g 0.025g Cooking plantain
Tryptophan 0.015mg 0.009mg Cooking plantain
Threonine 0.034mg 0.015mg Cooking plantain
Isoleucine 0.036mg 0.025mg Cooking plantain
Leucine 0.059mg 0.023mg Cooking plantain
Lysine 0.06mg 0.047mg Cooking plantain
Methionine 0.017mg 0.02mg Orange
Phenylalanine 0.044mg 0.031mg Cooking plantain
Valine 0.046mg 0.04mg Cooking plantain
Histidine 0.064mg 0.018mg Cooking plantain
Fructose g g

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cooking plantain Orange
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
24
Orange
Mineral Summary Score
17
Cooking plantain
8
Orange

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
6%
Orange
Carbohydrates
32%
Cooking plantain
12%
Orange
Fats
2%
Cooking plantain
1%
Orange

Comparison summary

Which food is lower in Sugar?
Orange
Orange is lower in Sugar (difference - 5.65g)
Which food contains less Sodium?
Orange
Orange contains less Sodium (difference - 4mg)
Which food is lower in Saturated Fat?
Orange
Orange is lower in Saturated Fat (difference - 0.128g)
Which food is lower in glycemic index?
Cooking plantain
Cooking plantain is lower in glycemic index (difference - 8)
Which food is cheaper?
Cooking plantain
Cooking plantain is cheaper (difference - $0.4)
Which food is richer in minerals?
Cooking plantain
Cooking plantain is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
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.

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 - 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.