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  6. Orange vs. Plantain

Orange vs. Plantain — In-Depth Nutrition Comparison

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How are Orange and Plantain different?

  • Orange is richer in Vitamin C, while Plantain is higher in Vitamin B6, Potassium, Iron, and Magnesium.
  • Orange covers your daily need of Vitamin C 47% more than Plantain.
  • Orange contains 20 times more Calcium than Plantain. Orange contains 40mg of Calcium, while Plantain contains 2mg.
  • Orange is lower in Sugar.

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

Infographic

Orange vs 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Orange
Orange
3
:
7
Plantain
Plantain
Contains more Calcium +1900%
Contains less Sodium -100%
Contains more Iron +480%
Contains more Magnesium +220%
Contains more Phosphorus +100%
Contains more Potassium +156.9%
Contains more Zinc +85.7%
Contains more Copper +46.7%
Contains more Selenium +180%
Orange
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 4% 8% 6% 16% 0% 2% 15% 4% 3%
Plantain
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 22% 23% 12% 42% 1% 4% 22% 0% 8%
Contains more Calcium +1900%
Contains less Sodium -100%
Contains more Iron +480%
Contains more Magnesium +220%
Contains more Phosphorus +100%
Contains more Potassium +156.9%
Contains more Zinc +85.7%
Contains more Copper +46.7%
Contains more Selenium +180%

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.
Orange
Orange
5
:
5
Plantain
Plantain
Contains more Vitamin E +38.5%
Contains more Vitamin C +388.1%
Contains more Vitamin B1 +89.1%
Contains more Folate +15.4%
Contains more Vitamin A +304%
Contains more Vitamin B2 +30%
Contains more Vitamin B3 +168.1%
Contains more Vitamin B6 +300%
Contains more Vitamin K +∞%
Equal in Vitamin B5 - 0.233
Orange
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 14% 4% 0% 178% 22% 10% 6% 15% 14% 23% 0% 0%
Plantain
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 55% 3% 0% 37% 12% 12% 15% 14% 56% 20% 0% 2%
Contains more Vitamin E +38.5%
Contains more Vitamin C +388.1%
Contains more Vitamin B1 +89.1%
Contains more Folate +15.4%
Contains more Vitamin A +304%
Contains more Vitamin B2 +30%
Contains more Vitamin B3 +168.1%
Contains more Vitamin B6 +300%
Contains more Vitamin K +∞%
Equal in Vitamin B5 - 0.233

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Orange
Orange
2
:
3
Plantain
Plantain
Contains more Protein +19%
Contains more Water +28.9%
Contains more Fats +50%
Contains more Carbs +165.1%
Contains more Other +31.8%
Orange
12% 87%
Protein: 0.94 g
Fats: 0.12 g
Carbs: 11.75 g
Water: 86.75 g
Other: 0.44 g
Plantain
31% 67%
Protein: 0.79 g
Fats: 0.18 g
Carbs: 31.15 g
Water: 67.3 g
Other: 0.58 g
Contains more Protein +19%
Contains more Water +28.9%
Contains more Fats +50%
Contains more Carbs +165.1%
Contains more Other +31.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Orange
Orange
2
:
1
Plantain
Plantain
Contains less Saturated Fat -78.3%
Contains more Monounsaturated Fat +53.3%
Contains more Polyunsaturated fat +32%
Orange
24% 37% 40%
Saturated Fat: 0.015 g
Monounsaturated Fat: 0.023 g
Polyunsaturated fat: 0.025 g
Plantain
59% 13% 28%
Saturated Fat: 0.069 g
Monounsaturated Fat: 0.015 g
Polyunsaturated fat: 0.033 g
Contains less Saturated Fat -78.3%
Contains more Monounsaturated Fat +53.3%
Contains more Polyunsaturated fat +32%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Orange Plantain
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Orange Plantain Opinion
Net carbs 9.35g 28.85g Plantain
Protein 0.94g 0.79g Orange
Fats 0.12g 0.18g Plantain
Carbs 11.75g 31.15g Plantain
Calories 47kcal 116kcal Plantain
Sugar 9.35g 14g Orange
Fiber 2.4g 2.3g Orange
Calcium 40mg 2mg Orange
Iron 0.1mg 0.58mg Plantain
Magnesium 10mg 32mg Plantain
Phosphorus 14mg 28mg Plantain
Potassium 181mg 465mg Plantain
Sodium 0mg 5mg Orange
Zinc 0.07mg 0.13mg Plantain
Copper 0.045mg 0.066mg Plantain
Manganese 0.025mg Orange
Selenium 0.5µg 1.4µg Plantain
Vitamin A 225IU 909IU Plantain
Vitamin A RAE 11µg 45µg Plantain
Vitamin E 0.18mg 0.13mg Orange
Vitamin C 53.2mg 10.9mg Orange
Vitamin B1 0.087mg 0.046mg Orange
Vitamin B2 0.04mg 0.052mg Plantain
Vitamin B3 0.282mg 0.756mg Plantain
Vitamin B5 0.25mg 0.233mg Orange
Vitamin B6 0.06mg 0.24mg Plantain
Folate 30µg 26µg Orange
Vitamin K 0µg 0.7µg Plantain
Tryptophan 0.009mg 0.009mg
Threonine 0.015mg 0.021mg Plantain
Isoleucine 0.025mg 0.022mg Orange
Leucine 0.023mg 0.036mg Plantain
Lysine 0.047mg 0.037mg Orange
Methionine 0.02mg 0.01mg Orange
Phenylalanine 0.031mg 0.027mg Orange
Valine 0.04mg 0.028mg Orange
Histidine 0.018mg 0.039mg Plantain
Saturated Fat 0.015g 0.069g Orange
Monounsaturated Fat 0.023g 0.015g Orange
Polyunsaturated fat 0.025g 0.033g Plantain

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Orange Plantain
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
24%
Orange
18%
Plantain
Minerals Daily Need Coverage Score
7%
Orange
13%
Plantain

Comparison summary

Which food is lower in glycemic index?
Plantain
Plantain is lower in glycemic index (difference - 8)
Which food is cheaper?
Plantain
Plantain is cheaper (difference - $0.4)
Which food is richer in minerals?
Plantain
Plantain is relatively richer in minerals
Which food is lower in Sugar?
Orange
Orange is lower in Sugar (difference - 4.65g)
Which food contains less Sodium?
Orange
Orange contains less Sodium (difference - 5mg)
Which food is lower in Saturated Fat?
Orange
Orange is lower in Saturated Fat (difference - 0.054g)
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

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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169097/nutrients
  2. Plantain - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169131/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.