Foodstruct
Advanced Nutrition Search | Diet Analysis | Glycemic index chart

Mandarin orange vs Cooking plantain - In-Depth Nutrition Comparison

Compare

A recap on differences between Mandarin orange and Cooking plantain

  • Mandarin orange is higher in Vitamin C, yet Cooking plantain is higher in Vitamin B6, Potassium, Magnesium and Iron.
  • Cooking plantain covers your daily Vitamin B6 needs 17% more than Mandarin orange.
  • Mandarin orange contains 12 times more Calcium than Cooking plantain. While Mandarin orange contains 37mg of Calcium, Cooking plantain contains only 3mg.
  • The amount of Sugars in Mandarin orange is lower.

Food varieties used in this article are Tangerines, (mandarin oranges), raw and Plantains, raw.

Infographic

Mandarin orange vs Cooking plantain infographic
Copy 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Mandarin orange
Mandarin orange
2
:
6
Cooking plantain
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
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 6% 12% 15% 9% 14% 2% 9% 1%
Cooking plantain
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 23% 1% 45% 27% 27% 4% 15% 1%
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
Mandarin orange
3
:
7
Cooking plantain
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 +37.5%
Mandarin orange
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 89% 41% 4% 0% 15% 9% 8% 13% 18% 0% 0% 12%
Cooking plantain
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%
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 +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
17
Mandarin orange
23
Cooking plantain
Mineral Summary Score
8
Mandarin orange
17
Cooking plantain

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%
Mandarin orange
8%
Cooking plantain
Carbohydrates
13%
Mandarin orange
32%
Cooking plantain
Fats
1%
Mandarin orange
2%
Cooking plantain

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.
Mandarin orange Cooking plantain
Lower in Sugars ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Mandarin orange Cooking plantain
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

People also compare

Mandarin orange
Mandarin orange vs Lime
Banana
Mandarin orange
Mandarin orange vs Orange
Orange
Mandarin orange
Mandarin orange vs Grapefruit
Grapefruit
Cooking plantain
Cooking plantain vs Banana
Banana
Cooking plantain
Cooking plantain vs Pineapple
Pineapple
Cooking plantain
Cooking plantain vs Prune
Prune

Comparison summary

Which food contains less Sugars?
Mandarin orange
Mandarin orange contains less Sugars (difference - 4.42g)
Which food contains less Sodium?
Mandarin orange
Mandarin orange contains less Sodium (difference - 2mg)
Which food is lower in Saturated Fat?
Mandarin orange
Mandarin orange is lower in Saturated Fat (difference - 0.104g)
Which food is lower in glycemic index?
Cooking plantain
Cooking plantain is lower in glycemic index (difference - 10)
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 is richer in vitamins?
Cooking plantain
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 Mandarin orange Cooking plantain Opinion
Calories 53 122 Cooking plantain
Protein 0.81 1.3 Cooking plantain
Fats 0.31 0.37 Cooking plantain
Vitamin C 26.7 18.4 Mandarin orange
Carbs 13.34 31.89 Cooking plantain
Cholesterol 0 0
Vitamin D 0 0
Iron 0.15 0.6 Cooking plantain
Calcium 37 3 Mandarin orange
Potassium 166 499 Cooking plantain
Magnesium 12 37 Cooking plantain
Sugars 10.58 15 Mandarin orange
Fiber 1.8 2.3 Cooking plantain
Copper 0.042 0.081 Cooking plantain
Zinc 0.07 0.14 Cooking plantain
Starch 0 Mandarin orange
Phosphorus 20 34 Cooking plantain
Sodium 2 4 Mandarin orange
Vitamin A 681 1127 Cooking plantain
Vitamin E 0.2 0.14 Mandarin orange
Vitamin D 0 0
Vitamin B1 0.058 0.052 Mandarin orange
Vitamin B2 0.036 0.054 Cooking plantain
Vitamin B3 0.376 0.686 Cooking plantain
Vitamin B5 0.216 0.26 Cooking plantain
Vitamin B6 0.078 0.299 Cooking plantain
Vitamin B12 0 0
Vitamin K 0 0.7 Cooking plantain
Folate 16 22 Cooking plantain
Trans Fat 0 0
Saturated Fat 0.039 0.143 Mandarin orange
Monounsaturated Fat 0.06 0.032 Mandarin orange
Polyunsaturated fat 0.065 0.069 Cooking plantain
Tryptophan 0.002 0.015 Cooking plantain
Threonine 0.016 0.034 Cooking plantain
Isoleucine 0.017 0.036 Cooking plantain
Leucine 0.028 0.059 Cooking plantain
Lysine 0.032 0.06 Cooking plantain
Methionine 0.002 0.017 Cooking plantain
Phenylalanine 0.018 0.044 Cooking plantain
Valine 0.021 0.046 Cooking plantain
Histidine 0.011 0.064 Cooking plantain
Fructose 2.4 Mandarin orange

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 of the foods presented on this page can be found below.

  1. Mandarin orange - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169105/nutrients
  2. Cooking plantain - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169130/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.