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  6. Acerola vs. Plantain

Acerola vs. Plantain — In-Depth Nutrition Comparison

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How are Acerola and Plantain different?

  • Acerola is higher in Vitamin C, however, Plantain is richer in Vitamin B6, and Potassium.
  • Daily need coverage for Vitamin C from Acerola is 1852% higher.

Acerola, (west indian cherry), raw and Plantains, cooked are the varieties used in this article.

Infographic

Acerola 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.
Acerola
Acerola
2
:
7
Plantain
Plantain
Contains more Calcium +500%
Contains more Copper +30.3%
Contains more Iron +190%
Contains more Magnesium +77.8%
Contains more Phosphorus +154.5%
Contains more Potassium +218.5%
Contains less Sodium -28.6%
Contains more Zinc +30%
Contains more Selenium +133.3%
Acerola
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 8% 13% 5% 13% 1% 3% 29% 0% 4%
Plantain
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 22% 23% 12% 42% 1% 4% 22% 0% 8%
Contains more Calcium +500%
Contains more Copper +30.3%
Contains more Iron +190%
Contains more Magnesium +77.8%
Contains more Phosphorus +154.5%
Contains more Potassium +218.5%
Contains less Sodium -28.6%
Contains more Zinc +30%
Contains more Selenium +133.3%

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.
Acerola
Acerola
3
:
8
Plantain
Plantain
Contains more Vitamin C +15290.8%
Contains more Vitamin B2 +15.4%
Contains more Vitamin B5 +32.6%
Contains more Vitamin A +18.5%
Contains more Vitamin B1 +130%
Contains more Vitamin B3 +89%
Contains more Vitamin B6 +2566.7%
Contains more Folate +85.7%
Acerola
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 47% 0% 0% 5592% 5% 14% 8% 19% 3% 11% 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 C +15290.8%
Contains more Vitamin B2 +15.4%
Contains more Vitamin B5 +32.6%
Contains more Vitamin A +18.5%
Contains more Vitamin B1 +130%
Contains more Vitamin B3 +89%
Contains more Vitamin B6 +2566.7%
Contains more Folate +85.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Acerola
Acerola
2
:
3
Plantain
Plantain
Contains more Fats +66.7%
Contains more Water +35.8%
Contains more Protein +97.5%
Contains more Carbs +305.1%
Contains more Other +190%
Acerola
8% 91%
Protein: 0.4 g
Fats: 0.3 g
Carbs: 7.69 g
Water: 91.41 g
Other: 0.2 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 Fats +66.7%
Contains more Water +35.8%
Contains more Protein +97.5%
Contains more Carbs +305.1%
Contains more Other +190%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Acerola
Acerola
3
:
0
Plantain
Plantain
Contains more Monounsaturated Fat +446.7%
Contains more Polyunsaturated fat +172.7%
Equal in Saturated Fat - 0.069
Acerola
28% 34% 38%
Saturated Fat: 0.068 g
Monounsaturated Fat: 0.082 g
Polyunsaturated fat: 0.09 g
Plantain
59% 13% 28%
Saturated Fat: 0.069 g
Monounsaturated Fat: 0.015 g
Polyunsaturated fat: 0.033 g
Contains more Monounsaturated Fat +446.7%
Contains more Polyunsaturated fat +172.7%
Equal in Saturated Fat - 0.069

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Acerola Plantain Opinion
Net carbs 6.59g 28.85g Plantain
Protein 0.4g 0.79g Plantain
Fats 0.3g 0.18g Acerola
Carbs 7.69g 31.15g Plantain
Calories 32kcal 116kcal Plantain
Sugar 14g Acerola
Fiber 1.1g 2.3g Plantain
Calcium 12mg 2mg Acerola
Iron 0.2mg 0.58mg Plantain
Magnesium 18mg 32mg Plantain
Phosphorus 11mg 28mg Plantain
Potassium 146mg 465mg Plantain
Sodium 7mg 5mg Plantain
Zinc 0.1mg 0.13mg Plantain
Copper 0.086mg 0.066mg Acerola
Selenium 0.6µg 1.4µg Plantain
Vitamin A 767IU 909IU Plantain
Vitamin A RAE 38µg 45µg Plantain
Vitamin E 0.13mg Plantain
Vitamin C 1677.6mg 10.9mg Acerola
Vitamin B1 0.02mg 0.046mg Plantain
Vitamin B2 0.06mg 0.052mg Acerola
Vitamin B3 0.4mg 0.756mg Plantain
Vitamin B5 0.309mg 0.233mg Acerola
Vitamin B6 0.009mg 0.24mg Plantain
Folate 14µg 26µg Plantain
Vitamin K 0.7µg Plantain
Tryptophan 0.009mg Plantain
Threonine 0.021mg Plantain
Isoleucine 0.022mg Plantain
Leucine 0.036mg Plantain
Lysine 0.037mg Plantain
Methionine 0.01mg Plantain
Phenylalanine 0.027mg Plantain
Valine 0.028mg Plantain
Histidine 0.039mg Plantain
Saturated Fat 0.068g 0.069g Acerola
Monounsaturated Fat 0.082g 0.015g Acerola
Polyunsaturated fat 0.09g 0.033g Acerola

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Acerola 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
475%
Acerola
18%
Plantain
Minerals Daily Need Coverage Score
8%
Acerola
13%
Plantain

Comparison summary

Which food is richer in minerals?
Plantain
Plantain is relatively richer in minerals
Which food contains less Sodium?
Plantain
Plantain contains less Sodium (difference - 2mg)
Which food is richer in vitamins?
Plantain
Plantain is relatively richer in vitamins
Which food is lower in Sugar?
Acerola
Acerola is lower in Sugar (difference - 14g)
Which food is lower in Saturated Fat?
Acerola
Acerola is lower in Saturated Fat (difference - 0.001g)
Which food is lower in glycemic index?
Acerola
Acerola is lower in glycemic index (difference - 37)
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

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. Acerola - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171686/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.