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  6. Mandarin orange vs. Plantain raw

Mandarin orange vs. Plantain raw — In-Depth Nutrition Comparison

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A recap on differences between mandarin oranges and plantain raw

  • Mandarin oranges are higher in vitamin C, yet plantain raw is higher in vitamin B6, potassium, vitamin A, magnesium, and iron.
  • Plantain raw covers your daily vitamin B6 needs 17% more than mandarin oranges.
  • Mandarin oranges contain 12 times more calcium than plantain raw. While mandarin oranges contain 37mg of calcium, plantain raw contains only 3mg.
  • The amount of sugar in mandarin oranges is lower.

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

Infographic

Mandarin orange vs Plantain raw 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 26% 0.9% 44% 23% 27% 3.8% 15% 0.52% 0% 8.2%
Contains more CalciumCalcium +1133.3%
Contains less SodiumSodium -50%
Contains more ManganeseManganese +∞%
Contains more MagnesiumMagnesium +208.3%
Contains more PotassiumPotassium +200.6%
Contains more IronIron +300%
Contains more CopperCopper +92.9%
Contains more ZincZinc +100%
Contains more PhosphorusPhosphorus +70%
Contains more SeleniumSelenium +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.
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 61% 19% 2.8% 0% 13% 12% 13% 16% 69% 0% 1.8% 17% 7.4%
Contains more Vitamin CVitamin C +45.1%
Contains more Vitamin EVitamin E +42.9%
Contains more Vitamin B1Vitamin B1 +11.5%
Contains more Vitamin AVitamin A +64.7%
Contains more Vitamin B2Vitamin B2 +50%
Contains more Vitamin B3Vitamin B3 +82.4%
Contains more Vitamin B5Vitamin B5 +20.4%
Contains more Vitamin B6Vitamin B6 +283.3%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +37.5%
Contains more CholineCholine +32.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Mandarin orange Plantain raw DV% diff.
Vitamin B6 0.078mg 0.299mg 17%
Potassium 166mg 499mg 10%
Vitamin C 26.7mg 18.4mg 9%
Iron 0.15mg 0.6mg 6%
Carbs 13.34g 31.89g 6%
Magnesium 12mg 37mg 6%
Copper 0.042mg 0.081mg 4%
Calories 53kcal 122kcal 3%
Selenium 0.1µg 1.5µg 3%
Fructose 2.4g 3%
Calcium 37mg 3mg 3%
Vitamin B3 0.376mg 0.686mg 2%
Phosphorus 20mg 34mg 2%
Folate 16µg 22µg 2%
Vitamin A 34µg 56µg 2%
Fiber 1.8g 2.3g 2%
Manganese 0.039mg 2%
Vitamin B1 0.058mg 0.052mg 1%
Choline 10.2mg 13.5mg 1%
Vitamin B5 0.216mg 0.26mg 1%
Vitamin K 0µg 0.7µg 1%
Vitamin B2 0.036mg 0.054mg 1%
Zinc 0.07mg 0.14mg 1%
Protein 0.81g 1.3g 1%
Fats 0.31g 0.37g 0%
Net carbs 11.54g 29.59g N/A
Sugar 10.58g 15g N/A
Sodium 2mg 4mg 0%
Vitamin E 0.2mg 0.14mg 0%
Saturated fat 0.039g 0.143g 0%
Monounsaturated fat 0.06g 0.032g 0%
Polyunsaturated fat 0.065g 0.069g 0%
Tryptophan 0.002mg 0.015mg 0%
Threonine 0.016mg 0.034mg 0%
Isoleucine 0.017mg 0.036mg 0%
Leucine 0.028mg 0.059mg 0%
Lysine 0.032mg 0.06mg 0%
Methionine 0.002mg 0.017mg 0%
Phenylalanine 0.018mg 0.044mg 0%
Valine 0.021mg 0.046mg 0%
Histidine 0.011mg 0.064mg 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
32% 65%
Protein: 1.3 g
Fats: 0.37 g
Carbs: 31.89 g
Water: 65.28 g
Other: 1.16 g
Contains more WaterWater +30.5%
Contains more ProteinProtein +60.5%
Contains more FatsFats +19.4%
Contains more CarbsCarbs +139.1%
Contains more OtherOther +213.5%

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 0.143 g
Monounsaturated fat: Mono. Fat 0.032 g
Polyunsaturated fat: Poly. Fat 0.069 g
Contains less Sat. FatSaturated fat -72.7%
Contains more Mono. FatMonounsaturated fat +87.5%
~equal in Polyunsaturated fat ~0.069g

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 raw - 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.