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Orange juice vs Cooking plantain - In-Depth Nutrition Comparison

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Summary of differences between Orange juice and Cooking plantain

  • Orange juice has more Vitamin C, however Cooking plantain is higher in Vitamin B6, Potassium, Fiber, Magnesium, and Vitamin A RAE.
  • Orange juice covers your daily need of Vitamin C 35% more than Cooking plantain.

These are the specific foods used in this comparison Orange juice, raw and Plantains, raw.

Infographic

Orange juice 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +266.7%
Contains less Sodium -75%
Contains more Iron +200%
Contains more Magnesium +236.4%
Contains more Phosphorus +100%
Contains more Potassium +149.5%
Contains more Zinc +180%
Contains more Copper +84.1%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 4% 8% 8% 8% 18% 1% 2% 15%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 1% 23% 27% 15% 45% 1% 4% 27%
Contains more Calcium +266.7%
Contains less Sodium -75%
Contains more Iron +200%
Contains more Magnesium +236.4%
Contains more Phosphorus +100%
Contains more Potassium +149.5%
Contains more Zinc +180%
Contains more Copper +84.1%

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 C +171.7%
Contains more Vitamin B1 +73.1%
Contains more Folate +36.4%
Contains more Vitamin A +463.5%
Contains more Vitamin E +250%
Contains more Vitamin B2 +80%
Contains more Vitamin B3 +71.5%
Contains more Vitamin B5 +36.8%
Contains more Vitamin B6 +647.5%
Contains more Vitamin K +600%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 12% 1% 0% 167% 23% 7% 8% 12% 10% 23% 0% 1%
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 C +171.7%
Contains more Vitamin B1 +73.1%
Contains more Folate +36.4%
Contains more Vitamin A +463.5%
Contains more Vitamin E +250%
Contains more Vitamin B2 +80%
Contains more Vitamin B3 +71.5%
Contains more Vitamin B5 +36.8%
Contains more Vitamin B6 +647.5%
Contains more Vitamin K +600%

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.
Orange juice Cooking plantain
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Orange juice Cooking plantain Opinion
Net carbs 10.2g 29.59g Cooking plantain
Protein 0.7g 1.3g Cooking plantain
Fats 0.2g 0.37g Cooking plantain
Carbs 10.4g 31.89g Cooking plantain
Calories 45kcal 122kcal Cooking plantain
Starch g g
Fructose g g
Sugar 8.4g 15g Orange juice
Fiber 0.2g 2.3g Cooking plantain
Calcium 11mg 3mg Orange juice
Iron 0.2mg 0.6mg Cooking plantain
Magnesium 11mg 37mg Cooking plantain
Phosphorus 17mg 34mg Cooking plantain
Potassium 200mg 499mg Cooking plantain
Sodium 1mg 4mg Orange juice
Zinc 0.05mg 0.14mg Cooking plantain
Copper 0.044mg 0.081mg Cooking plantain
Vitamin A 200IU 1127IU Cooking plantain
Vitamin E 0.04mg 0.14mg Cooking plantain
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 50mg 18.4mg Orange juice
Vitamin B1 0.09mg 0.052mg Orange juice
Vitamin B2 0.03mg 0.054mg Cooking plantain
Vitamin B3 0.4mg 0.686mg Cooking plantain
Vitamin B5 0.19mg 0.26mg Cooking plantain
Vitamin B6 0.04mg 0.299mg Cooking plantain
Folate 30µg 22µg Orange juice
Vitamin B12 0µg 0µg
Vitamin K 0.1µg 0.7µg Cooking plantain
Tryptophan 0.002mg 0.015mg Cooking plantain
Threonine 0.008mg 0.034mg Cooking plantain
Isoleucine 0.008mg 0.036mg Cooking plantain
Leucine 0.013mg 0.059mg Cooking plantain
Lysine 0.009mg 0.06mg Cooking plantain
Methionine 0.003mg 0.017mg Cooking plantain
Phenylalanine 0.009mg 0.044mg Cooking plantain
Valine 0.011mg 0.046mg Cooking plantain
Histidine 0.003mg 0.064mg Cooking plantain
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.024g 0.143g Orange juice
Monounsaturated Fat 0.036g 0.032g Orange juice
Polyunsaturated fat 0.04g 0.069g Cooking plantain

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Orange juice 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
22
Orange juice
23
Cooking plantain
Mineral Summary Score
7
Orange juice
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
4%
Orange juice
8%
Cooking plantain
Carbohydrates
10%
Orange juice
32%
Cooking plantain
Fats
1%
Orange juice
2%
Cooking plantain

Comparison summary

Which food is lower in Sugar?
Orange juice
Orange juice is lower in Sugar (difference - 6.6g)
Which food contains less Sodium?
Orange juice
Orange juice contains less Sodium (difference - 3mg)
Which food is lower in Saturated Fat?
Orange juice
Orange juice is lower in Saturated Fat (difference - 0.119g)
Which food is lower in glycemic index?
Cooking plantain
Cooking plantain is lower in glycemic index (difference - 13)
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)
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Orange juice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169098/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.