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Orange vs Cooking plantain - In-Depth Nutrition Comparison

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What are the differences between Orange and Cooking plantain?

  • Orange is higher in Vitamin C, yet Cooking plantain is higher in Vitamin B6, Potassium, Magnesium, Iron, and Vitamin A.
  • Orange's daily need coverage for Vitamin C is 39% more.
  • Orange has 13 times more Calcium than Cooking plantain. While Orange has 40mg of Calcium, Cooking plantain has only 3mg.
  • The amount of Sugar in Orange is lower.

We used Oranges, raw, all commercial varieties and Plantains, raw types in this article.

Infographic

Orange 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 +1233.3%
Contains less Sodium -100%
Contains more Iron +500%
Contains more Potassium +175.7%
Contains more Magnesium +270%
Contains more Copper +80%
Contains more Zinc +100%
Contains more Phosphorus +142.9%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 4% 12% 16% 8% 15% 2% 6% 0%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 23% 1% 45% 27% 27% 4% 15% 1%
Contains more Calcium +1233.3%
Contains less Sodium -100%
Contains more Iron +500%
Contains more Potassium +175.7%
Contains more Magnesium +270%
Contains more Copper +80%
Contains more Zinc +100%
Contains more Phosphorus +142.9%

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
Orange
4
:
Contains more Vitamin C +189.1%
Contains more Vitamin E +28.6%
Contains more Vitamin B1 +67.3%
Contains more Folate +36.4%
Contains more Vitamin A +400.9%
Contains more Vitamin B2 +35%
Contains more Vitamin B3 +143.3%
Contains more Vitamin B6 +398.3%
Contains more Vitamin K +∞%
Equal in Vitamin B5 - 0.26
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 178% 14% 4% 0% 22% 10% 6% 15% 14% 0% 0% 23%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 62% 68% 3% 0% 14% 13% 13% 16% 69% 0% 2% 17%
Contains more Vitamin C +189.1%
Contains more Vitamin E +28.6%
Contains more Vitamin B1 +67.3%
Contains more Folate +36.4%
Contains more Vitamin A +400.9%
Contains more Vitamin B2 +35%
Contains more Vitamin B3 +143.3%
Contains more Vitamin B6 +398.3%
Contains more Vitamin K +∞%
Equal in Vitamin B5 - 0.26

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 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
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Orange Cooking plantain Opinion
Calories 47kcal 122kcal Cooking plantain
Protein 0.94g 1.3g Cooking plantain
Fats 0.12g 0.37g Cooking plantain
Vitamin C 53.2mg 18.4mg Orange
Net carbs 9.35g 29.59g Cooking plantain
Carbs 11.75g 31.89g Cooking plantain
Cholesterol 0mg 0mg
Vitamin D 0IU 0IU
Iron 0.1mg 0.6mg Cooking plantain
Calcium 40mg 3mg Orange
Potassium 181mg 499mg Cooking plantain
Magnesium 10mg 37mg Cooking plantain
Sugar 9.35g 15g Orange
Fiber 2.4g 2.3g Orange
Copper 0.045mg 0.081mg Cooking plantain
Zinc 0.07mg 0.14mg Cooking plantain
Starch g g
Phosphorus 14mg 34mg Cooking plantain
Sodium 0mg 4mg Orange
Vitamin A 225IU 1127IU Cooking plantain
Vitamin E 0.18mg 0.14mg Orange
Vitamin D 0µg 0µg
Vitamin B1 0.087mg 0.052mg Orange
Vitamin B2 0.04mg 0.054mg Cooking plantain
Vitamin B3 0.282mg 0.686mg Cooking plantain
Vitamin B5 0.25mg 0.26mg Cooking plantain
Vitamin B6 0.06mg 0.299mg Cooking plantain
Vitamin B12 0µg 0µg
Vitamin K 0µg 0.7µg Cooking plantain
Folate 30µg 22µg Orange
Trans Fat 0g 0g
Saturated Fat 0.015g 0.143g Orange
Monounsaturated Fat 0.023g 0.032g Cooking plantain
Polyunsaturated fat 0.025g 0.069g Cooking plantain
Tryptophan 0.009mg 0.015mg Cooking plantain
Threonine 0.015mg 0.034mg Cooking plantain
Isoleucine 0.025mg 0.036mg Cooking plantain
Leucine 0.023mg 0.059mg Cooking plantain
Lysine 0.047mg 0.06mg Cooking plantain
Methionine 0.02mg 0.017mg Orange
Phenylalanine 0.031mg 0.044mg Cooking plantain
Valine 0.04mg 0.046mg Cooking plantain
Histidine 0.018mg 0.064mg Cooking plantain
Fructose g g

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Orange Cooking plantain
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
24
Orange
23
Cooking plantain
Mineral Summary Score
8
Orange
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%
Orange
8%
Cooking plantain
Carbohydrates
12%
Orange
32%
Cooking plantain
Fats
1%
Orange
2%
Cooking plantain

Comparison summary

Which food is lower in Sugar?
Orange
Orange is lower in Sugar (difference - 5.65g)
Which food contains less Sodium?
Orange
Orange contains less Sodium (difference - 4mg)
Which food is lower in Saturated Fat?
Orange
Orange is lower in Saturated Fat (difference - 0.128g)
Which food is lower in glycemic index?
Cooking plantain
Cooking plantain is lower in glycemic index (difference - 8)
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 contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
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. Orange - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169097/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.