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Mandarin orange vs. Cooking plantain — In-Depth Nutrition Comparison

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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 Sugar 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
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.
Mandarin orange
Mandarin orange
3
:
7
Cooking plantain
Cooking plantain
Contains more Calcium +1133.3%
Contains less Sodium -50%
Contains more Iron +300%
Contains more Magnesium +208.3%
Contains more Phosphorus +70%
Contains more Potassium +200.6%
Contains more Zinc +100%
Contains more Copper +92.9%
Contains more Selenium +1400%
Mandarin orange
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 6% 9% 9% 15% 1% 2% 14% 6% 1%
Cooking plantain
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 23% 27% 15% 45% 1% 4% 27% 0% 9%
Contains more Calcium +1133.3%
Contains less Sodium -50%
Contains more Iron +300%
Contains more Magnesium +208.3%
Contains more Phosphorus +70%
Contains more Potassium +200.6%
Contains more Zinc +100%
Contains more Copper +92.9%
Contains more Selenium +1400%

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.
Mandarin orange
Mandarin orange
3
:
7
Cooking plantain
Cooking plantain
Contains more Vitamin E +42.9%
Contains more Vitamin C +45.1%
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 Folate +37.5%
Contains more Vitamin K +∞%
Mandarin orange
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 41% 4% 0% 89% 15% 9% 8% 13% 18% 12% 0% 0%
Cooking plantain
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 68% 3% 0% 62% 14% 13% 13% 16% 69% 17% 0% 2%
Contains more Vitamin E +42.9%
Contains more Vitamin C +45.1%
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 Folate +37.5%
Contains more Vitamin K +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Mandarin orange
Mandarin orange
1
:
4
Cooking plantain
Cooking plantain
Contains more Water +30.5%
Contains more Protein +60.5%
Contains more Fats +19.4%
Contains more Carbs +139.1%
Contains more Other +213.5%
Mandarin orange
13% 85%
Protein: 0.81 g
Fats: 0.31 g
Carbs: 13.34 g
Water: 85.17 g
Other: 0.37 g
Cooking plantain
32% 65%
Protein: 1.3 g
Fats: 0.37 g
Carbs: 31.89 g
Water: 65.28 g
Other: 1.16 g
Contains more Water +30.5%
Contains more Protein +60.5%
Contains more Fats +19.4%
Contains more Carbs +139.1%
Contains more Other +213.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Mandarin orange
Mandarin orange
2
:
1
Cooking plantain
Cooking plantain
Contains less Saturated Fat -72.7%
Contains more Monounsaturated Fat +87.5%
Equal in Polyunsaturated fat - 0.069
Mandarin orange
24% 37% 40%
Saturated Fat: 0.039 g
Monounsaturated Fat: 0.06 g
Polyunsaturated fat: 0.065 g
Cooking plantain
59% 13% 28%
Saturated Fat: 0.143 g
Monounsaturated Fat: 0.032 g
Polyunsaturated fat: 0.069 g
Contains less Saturated Fat -72.7%
Contains more Monounsaturated Fat +87.5%
Equal in Polyunsaturated fat - 0.069

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Mandarin orange Cooking plantain
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
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Mandarin orange Cooking plantain Opinion
Net carbs 11.54g 29.59g Cooking plantain
Protein 0.81g 1.3g Cooking plantain
Fats 0.31g 0.37g Cooking plantain
Carbs 13.34g 31.89g Cooking plantain
Calories 53kcal 122kcal Cooking plantain
Fructose 2.4g Mandarin orange
Sugar 10.58g 15g Mandarin orange
Fiber 1.8g 2.3g Cooking plantain
Calcium 37mg 3mg Mandarin orange
Iron 0.15mg 0.6mg Cooking plantain
Magnesium 12mg 37mg Cooking plantain
Phosphorus 20mg 34mg Cooking plantain
Potassium 166mg 499mg Cooking plantain
Sodium 2mg 4mg Mandarin orange
Zinc 0.07mg 0.14mg Cooking plantain
Copper 0.042mg 0.081mg Cooking plantain
Manganese 0.039mg Mandarin orange
Selenium 0.1µg 1.5µg Cooking plantain
Vitamin A 681IU 1127IU Cooking plantain
Vitamin A RAE 34µg 56µg Cooking plantain
Vitamin E 0.2mg 0.14mg Mandarin orange
Vitamin C 26.7mg 18.4mg Mandarin orange
Vitamin B1 0.058mg 0.052mg Mandarin orange
Vitamin B2 0.036mg 0.054mg Cooking plantain
Vitamin B3 0.376mg 0.686mg Cooking plantain
Vitamin B5 0.216mg 0.26mg Cooking plantain
Vitamin B6 0.078mg 0.299mg Cooking plantain
Folate 16µg 22µg Cooking plantain
Vitamin K 0µg 0.7µg Cooking plantain
Tryptophan 0.002mg 0.015mg Cooking plantain
Threonine 0.016mg 0.034mg Cooking plantain
Isoleucine 0.017mg 0.036mg Cooking plantain
Leucine 0.028mg 0.059mg Cooking plantain
Lysine 0.032mg 0.06mg Cooking plantain
Methionine 0.002mg 0.017mg Cooking plantain
Phenylalanine 0.018mg 0.044mg Cooking plantain
Valine 0.021mg 0.046mg Cooking plantain
Histidine 0.011mg 0.064mg Cooking plantain
Saturated Fat 0.039g 0.143g Mandarin orange
Monounsaturated Fat 0.06g 0.032g Mandarin orange
Polyunsaturated fat 0.065g 0.069g Cooking plantain

Which food is preferable for your diet?

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

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
17%
Mandarin orange
23%
Cooking plantain
Minerals Daily Need Coverage Score
7%
Mandarin orange
15%
Cooking plantain

Comparison summary

Which food is lower in Sugar?
Mandarin orange
Mandarin orange is lower in Sugar (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)

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. 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.