Mandarin orange vs Cooking plantain - In-Depth Nutrition Comparison

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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

Mandarin orange

2

:

6

Cooking plantain

Contains more Calcium +1133.3%

Contains less Sodium -50%

Contains more Iron +300%

Contains more Potassium +200.6%

Contains more Magnesium +208.3%

Contains more Copper +92.9%

Contains more Zinc +100%

Contains more Phosphorus +70%

Mandarin orange

Cooking plantain

Contains more Calcium +1133.3%

Contains less Sodium -50%

Contains more Iron +300%

Contains more Potassium +200.6%

Contains more Magnesium +208.3%

Contains more Copper +92.9%

Contains more Zinc +100%

Contains more Phosphorus +70%

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

Mandarin orange

3

:

7

Cooking plantain

Contains more Vitamin C +45.1%

Contains more Vitamin E +42.9%

Contains more Vitamin B1 +11.5%

Contains more Vitamin A +65.5%

Contains more Vitamin B2 +50%

Contains more Vitamin B3 +82.4%

Contains more Vitamin B5 +20.4%

Contains more Vitamin B6 +283.3%

Contains more Vitamin K +∞%

Contains more Folate, total +37.5%

Mandarin orange

Cooking plantain

Contains more Vitamin C +45.1%

Contains more Vitamin E +42.9%

Contains more Vitamin B1 +11.5%

Contains more Vitamin A +65.5%

Contains more Vitamin B2 +50%

Contains more Vitamin B3 +82.4%

Contains more Vitamin B5 +20.4%

Contains more Vitamin B6 +283.3%

Contains more Vitamin K +∞%

Contains more Folate, total +37.5%

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

18

20

Mineral Summary Score

6

13

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

5%

8%

Carbohydrates

13%

32%

Fats

1%

2%

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.


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

Which food is preferable in case of diets?

Low Calories diet

Low Fats diet

Low Carbs diet

Low glycemic index diet

is better in case of low diet


Low Calories diet
Low Fats diet
Low Carbs diet
Low glycemic index diet

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Comparison summary

Which food contains less Sugars?

Mandarin orange contains less Sugars (difference - 4.42g)

Which food contains less Sodium?

Mandarin orange contains less Sodium (difference - 2mg)

Which food is lower in Saturated Fat?

Mandarin orange is lower in Saturated Fat (difference - 0.104g)

Which food is lower in glycemic index?

Cooking plantain is lower in glycemic index (difference - 4)

Which food is cheaper?

Cooking plantain is cheaper (difference - $0.4)

Which food is richer in minerals?

Cooking plantain is relatively richer in minerals

Which food is richer in vitamins?

Cooking plantain is relatively richer in vitamins

Which food contains less Cholesterol?

?

The foods are relatively equal in Cholesterol (0 mg)

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			Opinion
Calories	53	122
Protein	0.81	1.3
Fats	0.31	0.37
Vitamin C	26.7	18.4
Carbs	13.34	31.89
Cholesterol	0	0
Vitamin D	0	0
Iron	0.15	0.6
Calcium	37	3
Potassium	166	499
Magnesium	12	37
Sugars	10.58	15
Fiber	1.8	2.3
Copper	0.042	0.081
Zinc	0.07	0.14
Starch	0
Phosphorus	20	34
Sodium	2	4
Vitamin A	681	1127
Vitamin E	0.2	0.14
Vitamin D	0	0
Vitamin B1	0.058	0.052
Vitamin B2	0.036	0.054
Vitamin B3	0.376	0.686
Vitamin B5	0.216	0.26
Vitamin B6	0.078	0.299
Vitamin B12	0	0
Vitamin K	0	0.7
Folate, total	16	22
Folic acid (B9)	0	0
Trans Fat	0	0
Saturated Fat	0.039	0.143
Monounsaturated Fat	0.06	0.032
Polyunsaturated fat	0.065	0.069
Tryptophan	0.002	0.015
Threonine	0.016	0.034
Isoleucine	0.017	0.036
Leucine	0.028	0.059
Lysine	0.032	0.06
Methionine	0.002	0.017
Phenylalanine	0.018	0.044
Valine	0.021	0.046
Histidine	0.011	0.064
Fructose	2.4