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  6. Blackberry vs. Plantain

Blackberry vs. Plantain — In-Depth Nutrition Comparison

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Significant differences between Blackberry and Plantain

  • Blackberry has more Vitamin K, Fiber, Vitamin C, Copper, and Vitamin E , however, Plantain is richer in Vitamin B6, and Potassium.
  • Plantain covers your daily Vitamin B6 needs 16% more than Blackberry.
  • Plantain has 28 times less Vitamin K than Blackberry. Blackberry has 19.8µg of Vitamin K, while Plantain has 0.7µg.

Specific food types used in this comparison are Blackberries, raw and Plantains, cooked.

Infographic

Blackberry 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.
Blackberry
Blackberry
6
:
4
Plantain
Plantain
Contains more Calcium +1350%
Contains less Sodium -80%
Contains more Zinc +307.7%
Contains more Copper +150%
Contains more Magnesium +60%
Contains more Phosphorus +27.3%
Contains more Potassium +187%
Contains more Selenium +250%
Equal in Iron - 0.58
Blackberry
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 24% 15% 10% 15% 1% 15% 56% 85% 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 +1350%
Contains less Sodium -80%
Contains more Zinc +307.7%
Contains more Copper +150%
Contains more Magnesium +60%
Contains more Phosphorus +27.3%
Contains more Potassium +187%
Contains more Selenium +250%
Equal in Iron - 0.58

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.
Blackberry
Blackberry
4
:
6
Plantain
Plantain
Contains more Vitamin E +800%
Contains more Vitamin C +92.7%
Contains more Vitamin B5 +18.5%
Contains more Vitamin K +2728.6%
Contains more Vitamin A +324.8%
Contains more Vitamin B1 +130%
Contains more Vitamin B2 +100%
Contains more Vitamin B3 +17%
Contains more Vitamin B6 +700%
Equal in Folate - 26
Blackberry
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 13% 24% 0% 70% 5% 6% 13% 17% 7% 19% 0% 50%
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 +800%
Contains more Vitamin C +92.7%
Contains more Vitamin B5 +18.5%
Contains more Vitamin K +2728.6%
Contains more Vitamin A +324.8%
Contains more Vitamin B1 +130%
Contains more Vitamin B2 +100%
Contains more Vitamin B3 +17%
Contains more Vitamin B6 +700%
Equal in Folate - 26

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Blackberry
Blackberry
3
:
2
Plantain
Plantain
Contains more Protein +75.9%
Contains more Fats +172.2%
Contains more Water +31%
Contains more Carbs +224.1%
Contains more Other +61.1%
Blackberry
10% 88%
Protein: 1.39 g
Fats: 0.49 g
Carbs: 9.61 g
Water: 88.15 g
Other: 0.36 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 +75.9%
Contains more Fats +172.2%
Contains more Water +31%
Contains more Carbs +224.1%
Contains more Other +61.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Blackberry
Blackberry
3
:
0
Plantain
Plantain
Contains less Saturated Fat -79.7%
Contains more Monounsaturated Fat +213.3%
Contains more Polyunsaturated fat +748.5%
Blackberry
4% 14% 82%
Saturated Fat: 0.014 g
Monounsaturated Fat: 0.047 g
Polyunsaturated fat: 0.28 g
Plantain
59% 13% 28%
Saturated Fat: 0.069 g
Monounsaturated Fat: 0.015 g
Polyunsaturated fat: 0.033 g
Contains less Saturated Fat -79.7%
Contains more Monounsaturated Fat +213.3%
Contains more Polyunsaturated fat +748.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Blackberry Plantain Opinion
Net carbs 4.31g 28.85g Plantain
Protein 1.39g 0.79g Blackberry
Fats 0.49g 0.18g Blackberry
Carbs 9.61g 31.15g Plantain
Calories 43kcal 116kcal Plantain
Fructose 2.4g Blackberry
Sugar 4.88g 14g Blackberry
Fiber 5.3g 2.3g Blackberry
Calcium 29mg 2mg Blackberry
Iron 0.62mg 0.58mg Blackberry
Magnesium 20mg 32mg Plantain
Phosphorus 22mg 28mg Plantain
Potassium 162mg 465mg Plantain
Sodium 1mg 5mg Blackberry
Zinc 0.53mg 0.13mg Blackberry
Copper 0.165mg 0.066mg Blackberry
Manganese 0.646mg Blackberry
Selenium 0.4µg 1.4µg Plantain
Vitamin A 214IU 909IU Plantain
Vitamin A RAE 11µg 45µg Plantain
Vitamin E 1.17mg 0.13mg Blackberry
Vitamin C 21mg 10.9mg Blackberry
Vitamin B1 0.02mg 0.046mg Plantain
Vitamin B2 0.026mg 0.052mg Plantain
Vitamin B3 0.646mg 0.756mg Plantain
Vitamin B5 0.276mg 0.233mg Blackberry
Vitamin B6 0.03mg 0.24mg Plantain
Folate 25µg 26µg Plantain
Vitamin K 19.8µg 0.7µg Blackberry
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 0.014g 0.069g Blackberry
Monounsaturated Fat 0.047g 0.015g Blackberry
Polyunsaturated fat 0.28g 0.033g Blackberry

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Blackberry 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
18%
Blackberry
18%
Plantain
Minerals Daily Need Coverage Score
23%
Blackberry
13%
Plantain

Comparison summary

Which food is cheaper?
Plantain
Plantain is cheaper (difference - $0.3)
Which food is lower in Sugar?
Blackberry
Blackberry is lower in Sugar (difference - 9.12g)
Which food contains less Sodium?
Blackberry
Blackberry contains less Sodium (difference - 4mg)
Which food is lower in Saturated Fat?
Blackberry
Blackberry is lower in Saturated Fat (difference - 0.055g)
Which food is lower in glycemic index?
Blackberry
Blackberry is lower in glycemic index (difference - 12)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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.
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. Blackberry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173946/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.