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  6. Orange juice vs. Plantain raw

Orange juice vs. Plantain raw — In-Depth Nutrition Comparison

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Summary of differences between orange juice and plantain raw

  • Orange juice has more vitamin C; however, plantain raw is higher in vitamin B6, vitamin A, potassium, fiber, and magnesium.
  • Orange juice covers your daily need for vitamin C, 35% more than plantain raw.
  • The glycemic index of orange juice is higher.

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

Infographic

Orange juice 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 7.9% 3.3% 18% 7.5% 15% 1.4% 7.3% 0.13% 1.8% 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 +266.7%
Contains less SodiumSodium -75%
Contains more ManganeseManganese +∞%
Contains more MagnesiumMagnesium +236.4%
Contains more PotassiumPotassium +149.5%
Contains more IronIron +200%
Contains more CopperCopper +84.1%
Contains more ZincZinc +180%
Contains more PhosphorusPhosphorus +100%
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 167% 3.3% 0.8% 0% 23% 6.9% 7.5% 11% 9.2% 0% 0.25% 23% 3.4%
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 +171.7%
Contains more Vitamin B1Vitamin B1 +73.1%
Contains more FolateFolate +36.4%
Contains more Vitamin AVitamin A +460%
Contains more Vitamin EVitamin E +250%
Contains more Vitamin B2Vitamin B2 +80%
Contains more Vitamin B3Vitamin B3 +71.5%
Contains more Vitamin B5Vitamin B5 +36.8%
Contains more Vitamin B6Vitamin B6 +647.5%
Contains more Vitamin KVitamin K +600%
Contains more CholineCholine +117.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Orange juice Plantain raw DV% diff.
Vitamin C 50mg 18.4mg 35%
Vitamin B6 0.04mg 0.299mg 20%
Potassium 200mg 499mg 9%
Fiber 0.2g 2.3g 8%
Carbs 10.4g 31.89g 7%
Magnesium 11mg 37mg 6%
Vitamin A 10µg 56µg 5%
Iron 0.2mg 0.6mg 5%
Calories 45kcal 122kcal 4%
Copper 0.044mg 0.081mg 4%
Selenium 0.1µg 1.5µg 3%
Vitamin B1 0.09mg 0.052mg 3%
Folate 30µg 22µg 2%
Phosphorus 17mg 34mg 2%
Vitamin B2 0.03mg 0.054mg 2%
Vitamin B3 0.4mg 0.686mg 2%
Choline 6.2mg 13.5mg 1%
Saturated fat 0.024g 0.143g 1%
Calcium 11mg 3mg 1%
Vitamin E 0.04mg 0.14mg 1%
Manganese 0.014mg 1%
Protein 0.7g 1.3g 1%
Vitamin B5 0.19mg 0.26mg 1%
Vitamin K 0.1µg 0.7µg 1%
Zinc 0.05mg 0.14mg 1%
Fats 0.2g 0.37g 0%
Net carbs 10.2g 29.59g N/A
Sugar 8.4g 15g N/A
Sodium 1mg 4mg 0%
Monounsaturated fat 0.036g 0.032g 0%
Polyunsaturated fat 0.04g 0.069g 0%
Tryptophan 0.002mg 0.015mg 0%
Threonine 0.008mg 0.034mg 0%
Isoleucine 0.008mg 0.036mg 0%
Leucine 0.013mg 0.059mg 0%
Lysine 0.009mg 0.06mg 0%
Methionine 0.003mg 0.017mg 0%
Phenylalanine 0.009mg 0.044mg 0%
Valine 0.011mg 0.046mg 0%
Histidine 0.003mg 0.064mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
10% 88%
Protein: 0.7 g
Fats: 0.2 g
Carbs: 10.4 g
Water: 88.3 g
Other: 0.4 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 +35.3%
Contains more ProteinProtein +85.7%
Contains more FatsFats +85%
Contains more CarbsCarbs +206.6%
Contains more OtherOther +190%

Fat Type Comparison

Fat type breakdown side-by-side comparison
24% 36% 40%
Saturated fat: Sat. Fat 0.024 g
Monounsaturated fat: Mono. Fat 0.036 g
Polyunsaturated fat: Poly. Fat 0.04 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 -83.2%
Contains more Mono. FatMonounsaturated fat +12.5%
Contains more Poly. FatPolyunsaturated fat +72.5%

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