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Nectarine vs Cooking plantain - In-Depth Nutrition Comparison

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How are Nectarine and Cooking plantain different?

  • Cooking plantain is higher than Nectarine in Vitamin B6, Vitamin C, Potassium, and Magnesium.
  • Cooking plantain covers your daily need of Vitamin B6 21% more than Nectarine.
  • Nectarine contains 6 times more Vitamin E than Cooking plantain. Nectarine contains 0.77mg of Vitamin E , while Cooking plantain contains 0.14mg.
  • Nectarine is lower in Sugar.

Nectarines, raw and Plantains, raw types were used in this article.

Infographic

Nectarine vs Cooking plantain infographic
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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
Contains more Calcium +100%
Contains less Sodium -100%
Contains more Zinc +21.4%
Contains more Iron +114.3%
Contains more Magnesium +311.1%
Contains more Phosphorus +30.8%
Contains more Potassium +148.3%
Equal in Copper - 0.081
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 2% 11% 7% 12% 18% 0% 5% 29%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 1% 23% 27% 15% 45% 1% 4% 27%
Contains more Calcium +100%
Contains less Sodium -100%
Contains more Zinc +21.4%
Contains more Iron +114.3%
Contains more Magnesium +311.1%
Contains more Phosphorus +30.8%
Contains more Potassium +148.3%
Equal in Copper - 0.081

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
:
Contains more Vitamin E +450%
Contains more Vitamin B3 +64%
Contains more Vitamin K +214.3%
Contains more Vitamin A +239.5%
Contains more Vitamin C +240.7%
Contains more Vitamin B1 +52.9%
Contains more Vitamin B2 +100%
Contains more Vitamin B5 +40.5%
Contains more Vitamin B6 +1096%
Contains more Folate +340%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 20% 16% 0% 19% 9% 7% 22% 12% 6% 4% 0% 6%
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 +450%
Contains more Vitamin B3 +64%
Contains more Vitamin K +214.3%
Contains more Vitamin A +239.5%
Contains more Vitamin C +240.7%
Contains more Vitamin B1 +52.9%
Contains more Vitamin B2 +100%
Contains more Vitamin B5 +40.5%
Contains more Vitamin B6 +1096%
Contains more Folate +340%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Nectarine 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 vitamins ok
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Nectarine Cooking plantain Opinion
Net carbs 8.85g 29.59g Cooking plantain
Protein 1.06g 1.3g Cooking plantain
Fats 0.32g 0.37g Cooking plantain
Carbs 10.55g 31.89g Cooking plantain
Calories 44kcal 122kcal Cooking plantain
Starch 0.07g g Nectarine
Fructose 1.37g g Nectarine
Sugar 7.89g 15g Nectarine
Fiber 1.7g 2.3g Cooking plantain
Calcium 6mg 3mg Nectarine
Iron 0.28mg 0.6mg Cooking plantain
Magnesium 9mg 37mg Cooking plantain
Phosphorus 26mg 34mg Cooking plantain
Potassium 201mg 499mg Cooking plantain
Sodium 0mg 4mg Nectarine
Zinc 0.17mg 0.14mg Nectarine
Copper 0.086mg 0.081mg Nectarine
Vitamin A 332IU 1127IU Cooking plantain
Vitamin E 0.77mg 0.14mg Nectarine
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 5.4mg 18.4mg Cooking plantain
Vitamin B1 0.034mg 0.052mg Cooking plantain
Vitamin B2 0.027mg 0.054mg Cooking plantain
Vitamin B3 1.125mg 0.686mg Nectarine
Vitamin B5 0.185mg 0.26mg Cooking plantain
Vitamin B6 0.025mg 0.299mg Cooking plantain
Folate 5µg 22µg Cooking plantain
Vitamin B12 0µg 0µg
Vitamin K 2.2µg 0.7µg Nectarine
Tryptophan 0.005mg 0.015mg Cooking plantain
Threonine 0.009mg 0.034mg Cooking plantain
Isoleucine 0.009mg 0.036mg Cooking plantain
Leucine 0.014mg 0.059mg Cooking plantain
Lysine 0.016mg 0.06mg Cooking plantain
Methionine 0.006mg 0.017mg Cooking plantain
Phenylalanine 0.021mg 0.044mg Cooking plantain
Valine 0.013mg 0.046mg Cooking plantain
Histidine 0.008mg 0.064mg Cooking plantain
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.025g 0.143g Nectarine
Monounsaturated Fat 0.088g 0.032g Nectarine
Polyunsaturated fat 0.113g 0.069g Nectarine

Which food is preferable for your diet?

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

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
10
Nectarine
23
Cooking plantain
Mineral Summary Score
10
Nectarine
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 food.
Protein
6%
Nectarine
8%
Cooking plantain
Carbohydrates
11%
Nectarine
32%
Cooking plantain
Fats
1%
Nectarine
2%
Cooking plantain

Comparison summary

Which food is lower in Sugar?
Nectarine
Nectarine is lower in Sugar (difference - 7.11g)
Which food contains less Sodium?
Nectarine
Nectarine contains less Sodium (difference - 4mg)
Which food is lower in Saturated Fat?
Nectarine
Nectarine is lower in Saturated Fat (difference - 0.118g)
Which food is lower in glycemic index?
Cooking plantain
Cooking plantain is lower in glycemic index (difference - 6)
Which food is cheaper?
Cooking plantain
Cooking plantain is cheaper (difference - $0.5)
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)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Nectarine - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169914/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.