Plantain vs. Cranberry — In-Depth Nutrition Comparison
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What are the main differences between Plantain and Cranberry?
- Plantain is richer in Vitamin B6, Potassium, Folate, and Magnesium, while Cranberry is higher in Vitamin E , and Fiber.
- Plantain's daily need coverage for Vitamin B6 is 14% higher.
- Cranberry has 26 times less Folate than Plantain. Plantain has 26µg of Folate, while Cranberry has 1µg.
- Cranberry is lower in Sugar.
We used Plantains, cooked and Cranberries, raw types in this comparison.
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Contains
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Iron
+152.2%
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Magnesium
+433.3%
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Phosphorus
+154.5%
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Potassium
+481.3%
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Zinc
+44.4%
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Copper
+17.9%
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Selenium
+1300%
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Calcium
+300%
Contains
less
Sodium
-60%
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Iron
+152.2%
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Magnesium
+433.3%
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Phosphorus
+154.5%
Contains
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Potassium
+481.3%
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Zinc
+44.4%
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Copper
+17.9%
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Selenium
+1300%
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Calcium
+300%
Contains
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Sodium
-60%
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.
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Contains
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Vitamin A
+1342.9%
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Vitamin B1
+283.3%
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Vitamin B2
+160%
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Vitamin B3
+648.5%
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Vitamin B6
+321.1%
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Folate
+2500%
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Vitamin E
+915.4%
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Vitamin C
+28.4%
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Vitamin B5
+26.6%
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Vitamin K
+614.3%
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Vitamin A
+1342.9%
Contains
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Vitamin B1
+283.3%
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Vitamin B2
+160%
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Vitamin B3
+648.5%
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Vitamin B6
+321.1%
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Folate
+2500%
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Vitamin E
+915.4%
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Vitamin C
+28.4%
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Vitamin B5
+26.6%
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Vitamin K
+614.3%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
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Protein
+71.7%
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Fats
+38.5%
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Carbs
+160.2%
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Other
+383.3%
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Water
+29.7%
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Protein
+71.7%
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Fats
+38.5%
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Carbs
+160.2%
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Other
+383.3%
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Water
+29.7%
Fat Type Comparison
Fat type breakdown side-by-side comparison
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Saturated Fat
-88.4%
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Monounsaturated Fat
+20%
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Polyunsaturated fat
+66.7%
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Saturated Fat
-88.4%
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Monounsaturated Fat
+20%
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Polyunsaturated fat
+66.7%
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Rich in minerals |
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| Lower in Glycemic Index |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated Fat |
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| Lower in Cholesterol | Equal | ||
| Lower in price | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 28.85g | 8.37g |
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| Protein | 0.79g | 0.46g |
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| Fats | 0.18g | 0.13g |
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| Carbs | 31.15g | 11.97g |
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| Calories | 116kcal | 46kcal |
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| Fructose | 0.67g |
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| Sugar | 14g | 4.27g |
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| Fiber | 2.3g | 3.6g |
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| Calcium | 2mg | 8mg |
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| Iron | 0.58mg | 0.23mg |
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| Magnesium | 32mg | 6mg |
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| Phosphorus | 28mg | 11mg |
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| Potassium | 465mg | 80mg |
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| Sodium | 5mg | 2mg |
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| Zinc | 0.13mg | 0.09mg |
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| Copper | 0.066mg | 0.056mg |
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| Manganese | 0.267mg |
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| Selenium | 1.4µg | 0.1µg |
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| Vitamin A | 909IU | 63IU |
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| Vitamin A RAE | 45µg | 3µg |
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| Vitamin E | 0.13mg | 1.32mg |
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| Vitamin C | 10.9mg | 14mg |
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| Vitamin B1 | 0.046mg | 0.012mg |
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| Vitamin B2 | 0.052mg | 0.02mg |
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| Vitamin B3 | 0.756mg | 0.101mg |
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| Vitamin B5 | 0.233mg | 0.295mg |
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| Vitamin B6 | 0.24mg | 0.057mg |
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| Folate | 26µg | 1µg |
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| Vitamin K | 0.7µg | 5µg |
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| Tryptophan | 0.009mg | 0.003mg |
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| Threonine | 0.021mg | 0.028mg |
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| Isoleucine | 0.022mg | 0.033mg |
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| Leucine | 0.036mg | 0.053mg |
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| Lysine | 0.037mg | 0.039mg |
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| Methionine | 0.01mg | 0.003mg |
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| Phenylalanine | 0.027mg | 0.036mg |
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| Valine | 0.028mg | 0.045mg |
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| Histidine | 0.039mg | 0.018mg |
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| Saturated Fat | 0.069g | 0.008g |
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| Monounsaturated Fat | 0.015g | 0.018g |
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| Polyunsaturated fat | 0.033g | 0.055g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low Glycemic Index diet |
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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%
11%
Minerals Daily Need Coverage Score
13%
8%
Comparison summary
Which food is richer in minerals?
Plantain is relatively richer in minerals
Which food is lower in glycemic index?
Plantain is lower in glycemic index (difference - 8)
Which food is lower in Sugar?
Cranberry is lower in Sugar (difference - 9.73g)
Which food contains less Sodium?
Cranberry contains less Sodium (difference - 3mg)
Which food is lower in Saturated Fat?
Cranberry is lower in Saturated Fat (difference - 0.061g)
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 ($)
Which food is richer in vitamins?
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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.