Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Plantain vs. Cranberry — In-Depth Nutrition Comparison

Compare

How are Plantain and Cranberry different?

  • Cranberry is higher than Plantain in Vitamin C.
  • Cranberry covers your daily need of Vitamin C 11% more than Plantain.

Plantains, cooked and Cranberry, low bush or lingenberry, raw (Alaska Native) types were used in this article.

Infographic

Plantain vs Cranberry 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.
Contains more Iron +45%
Contains more Phosphorus +33.3%
Contains more Calcium +1200%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 22% 23% 12% 42% 1% 4% 22% 0% 8%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 15% 0% 9% 0% 0% 0% 0% 0% 0%
Contains more Iron +45%
Contains more Phosphorus +33.3%
Contains more Calcium +1200%

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.
:
Contains more Vitamin A +910%
Contains more Vitamin B1 +130%
Contains more Vitamin B3 +89%
Contains more Vitamin C +92.7%
Contains more Vitamin B2 +53.8%
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 6% 0% 0% 70% 5% 19% 8% 0% 0% 0% 0% 0%
Contains more Vitamin A +910%
Contains more Vitamin B1 +130%
Contains more Vitamin B3 +89%
Contains more Vitamin C +92.7%
Contains more Vitamin B2 +53.8%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +97.5%
Contains more Carbs +155.3%
Contains more Other +190%
Contains more Fats +177.8%
Contains more Water +28.8%
31% 67%
Protein: 0.79 g
Fats: 0.18 g
Carbs: 31.15 g
Water: 67.3 g
Other: 0.58 g
12% 87%
Protein: 0.4 g
Fats: 0.5 g
Carbs: 12.2 g
Water: 86.7 g
Other: 0.2 g
Contains more Protein +97.5%
Contains more Carbs +155.3%
Contains more Other +190%
Contains more Fats +177.8%
Contains more Water +28.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Plantain Cranberry Opinion
Net carbs 28.85g 12.2g Plantain
Protein 0.79g 0.4g Plantain
Fats 0.18g 0.5g Cranberry
Carbs 31.15g 12.2g Plantain
Calories 116kcal 55kcal Plantain
Sugar 14g Cranberry
Fiber 2.3g Plantain
Calcium 2mg 26mg Cranberry
Iron 0.58mg 0.4mg Plantain
Magnesium 32mg Plantain
Phosphorus 28mg 21mg Plantain
Potassium 465mg Plantain
Sodium 5mg Cranberry
Zinc 0.13mg Plantain
Copper 0.066mg Plantain
Selenium 1.4µg Plantain
Vitamin A 909IU 90IU Plantain
Vitamin A RAE 45µg Plantain
Vitamin E 0.13mg Plantain
Vitamin C 10.9mg 21mg Cranberry
Vitamin B1 0.046mg 0.02mg Plantain
Vitamin B2 0.052mg 0.08mg Cranberry
Vitamin B3 0.756mg 0.4mg Plantain
Vitamin B5 0.233mg Plantain
Vitamin B6 0.24mg Plantain
Folate 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 0.069g Cranberry
Monounsaturated Fat 0.015g Plantain
Polyunsaturated fat 0.033g Plantain

Which food is preferable for your diet?

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

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%
Plantain
9%
Cranberry
Minerals Daily Need Coverage Score
13%
Plantain
3%
Cranberry

Comparison summary

Which food is richer in minerals?
Plantain
Plantain is relatively richer in minerals
Which food is lower in glycemic index?
Plantain
Plantain is lower in glycemic index (difference - 8)
Which food is richer in vitamins?
Plantain
Plantain is relatively richer in vitamins
Which food is lower in Sugar?
Cranberry
Cranberry is lower in Sugar (difference - 14g)
Which food contains less Sodium?
Cranberry
Cranberry contains less Sodium (difference - 5mg)
Which food is lower in Cholesterol?
Cranberry
Cranberry is lower in Cholesterol (difference - 0mg)
Which food is lower in Saturated Fat?
Cranberry
Cranberry is lower in Saturated Fat (difference - 0.069g)
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. Plantain - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169131/nutrients
  2. Cranberry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169805/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.