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  6. Mandarin orange vs. Plantain

Mandarin orange vs. Plantain — In-Depth Nutrition Comparison

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What are the main differences between mandarin oranges and plantains?

  • Mandarin oranges are richer in vitamin C, while plantains are higher in vitamin B6, potassium, and iron.
  • Mandarin oranges' daily need coverage for vitamin C is 18% higher.
  • Plantains have 19 times less calcium than mandarin oranges. Mandarin oranges have 37mg of calcium, while plantains have 2mg.
  • Mandarin oranges are lower in sugar.

We used Tangerines, (mandarin oranges), raw and Plantains, cooked types in this comparison.

Infographic

Mandarin orange vs Plantain 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 8.6% 11% 15% 5.6% 14% 1.9% 8.6% 0.26% 5.1% 0.55%
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%
Contains more CalciumCalcium +1750%
Contains less SodiumSodium -60%
Contains more ManganeseManganese +∞%
Contains more MagnesiumMagnesium +166.7%
Contains more PotassiumPotassium +180.1%
Contains more IronIron +286.7%
Contains more CopperCopper +57.1%
Contains more ZincZinc +85.7%
Contains more PhosphorusPhosphorus +40%
Contains more SeleniumSelenium +1300%

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 A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 89% 11% 4% 0% 15% 8.3% 7.1% 13% 18% 0% 0% 12% 5.6%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 36% 15% 2.6% 0% 12% 12% 14% 14% 55% 0% 1.8% 20% 6.9%
Contains more Vitamin CVitamin C +145%
Contains more Vitamin EVitamin E +53.8%
Contains more Vitamin B1Vitamin B1 +26.1%
Contains more Vitamin AVitamin A +32.4%
Contains more Vitamin B2Vitamin B2 +44.4%
Contains more Vitamin B3Vitamin B3 +101.1%
Contains more Vitamin B6Vitamin B6 +207.7%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +62.5%
Contains more CholineCholine +24.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.233mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Mandarin orange Plantain DV% diff.
Vitamin C 26.7mg 10.9mg 18%
Vitamin B6 0.078mg 0.24mg 12%
Potassium 166mg 465mg 9%
Carbs 13.34g 31.15g 6%
Magnesium 12mg 32mg 5%
Iron 0.15mg 0.58mg 5%
Calcium 37mg 2mg 4%
Calories 53kcal 116kcal 3%
Copper 0.042mg 0.066mg 3%
Folate 16µg 26µg 3%
Fructose 2.4g 3%
Fiber 1.8g 2.3g 2%
Manganese 0.039mg 2%
Vitamin B3 0.376mg 0.756mg 2%
Selenium 0.1µg 1.4µg 2%
Vitamin K 0µg 0.7µg 1%
Vitamin B2 0.036mg 0.052mg 1%
Vitamin B1 0.058mg 0.046mg 1%
Phosphorus 20mg 28mg 1%
Vitamin A 34µg 45µg 1%
Zinc 0.07mg 0.13mg 1%
Protein 0.81g 0.79g 0%
Fats 0.31g 0.18g 0%
Net carbs 11.54g 28.85g N/A
Sugar 10.58g 14g N/A
Sodium 2mg 5mg 0%
Vitamin E 0.2mg 0.13mg 0%
Vitamin B5 0.216mg 0.233mg 0%
Choline 10.2mg 12.7mg 0%
Saturated fat 0.039g 0.069g 0%
Monounsaturated fat 0.06g 0.015g 0%
Polyunsaturated fat 0.065g 0.033g 0%
Tryptophan 0.002mg 0.009mg 0%
Threonine 0.016mg 0.021mg 0%
Isoleucine 0.017mg 0.022mg 0%
Leucine 0.028mg 0.036mg 0%
Lysine 0.032mg 0.037mg 0%
Methionine 0.002mg 0.01mg 0%
Phenylalanine 0.018mg 0.027mg 0%
Valine 0.021mg 0.028mg 0%
Histidine 0.011mg 0.039mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
13% 85%
Protein: 0.81 g
Fats: 0.31 g
Carbs: 13.34 g
Water: 85.17 g
Other: 0.37 g
31% 67%
Protein: 0.79 g
Fats: 0.18 g
Carbs: 31.15 g
Water: 67.3 g
Other: 0.58 g
Contains more FatsFats +72.2%
Contains more WaterWater +26.6%
Contains more CarbsCarbs +133.5%
Contains more OtherOther +56.8%
~equal in Protein ~0.79g

Fat Type Comparison

Fat type breakdown side-by-side comparison
24% 37% 40%
Saturated fat: Sat. Fat 0.039 g
Monounsaturated fat: Mono. Fat 0.06 g
Polyunsaturated fat: Poly. Fat 0.065 g
59% 13% 28%
Saturated fat: Sat. Fat 0.069 g
Monounsaturated fat: Mono. Fat 0.015 g
Polyunsaturated fat: Poly. Fat 0.033 g
Contains less Sat. FatSaturated fat -43.5%
Contains more Mono. FatMonounsaturated fat +300%
Contains more Poly. FatPolyunsaturated fat +97%

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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. Mandarin orange - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169105/nutrients
  2. Plantain - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169131/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.