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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 Sugars 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
Orange
2
:
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

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils 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 the food
Protein
6%
Orange
8%
Cooking plantain
Carbohydrates
12%
Orange
32%
Cooking plantain
Fats
1%
Orange
2%
Cooking plantain

Comparison summary table

Pay attention at 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 Sugars 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

Which food is preferable in case of diets?

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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Comparison summary

Which food contains less Sugars?
Orange
Orange contains less Sugars (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 definitely stated which food is richer in vitamins. See charts below for detailed information.

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Orange Cooking plantain Opinion
Calories 47 122 Cooking plantain
Protein 0.94 1.3 Cooking plantain
Fats 0.12 0.37 Cooking plantain
Vitamin C 53.2 18.4 Orange
Carbs 11.75 31.89 Cooking plantain
Cholesterol 0 0
Vitamin D 0 0
Iron 0.1 0.6 Cooking plantain
Calcium 40 3 Orange
Potassium 181 499 Cooking plantain
Magnesium 10 37 Cooking plantain
Sugars 9.35 15 Orange
Fiber 2.4 2.3 Orange
Copper 0.045 0.081 Cooking plantain
Zinc 0.07 0.14 Cooking plantain
Starch
Phosphorus 14 34 Cooking plantain
Sodium 0 4 Orange
Vitamin A 225 1127 Cooking plantain
Vitamin E 0.18 0.14 Orange
Vitamin D 0 0
Vitamin B1 0.087 0.052 Orange
Vitamin B2 0.04 0.054 Cooking plantain
Vitamin B3 0.282 0.686 Cooking plantain
Vitamin B5 0.25 0.26 Cooking plantain
Vitamin B6 0.06 0.299 Cooking plantain
Vitamin B12 0 0
Vitamin K 0 0.7 Cooking plantain
Folate 30 22 Orange
Trans Fat 0 0
Saturated Fat 0.015 0.143 Orange
Monounsaturated Fat 0.023 0.032 Cooking plantain
Polyunsaturated fat 0.025 0.069 Cooking plantain
Tryptophan 0.009 0.015 Cooking plantain
Threonine 0.015 0.034 Cooking plantain
Isoleucine 0.025 0.036 Cooking plantain
Leucine 0.023 0.059 Cooking plantain
Lysine 0.047 0.06 Cooking plantain
Methionine 0.02 0.017 Orange
Phenylalanine 0.031 0.044 Cooking plantain
Valine 0.04 0.046 Cooking plantain
Histidine 0.018 0.064 Cooking plantain
Fructose

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented seperately if present) is the USDA's FoodCentral. The exact links of 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.