Plantain vs. Elderberry — In-Depth Nutrition Comparison
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What are the main differences between Plantain and Elderberry?
- Plantain is richer in Magnesium, and Potassium, while Elderberry is higher in Vitamin C, Fiber, and Iron.
- Elderberry's daily need coverage for Vitamin C is 28% higher.
- Elderberry has 6 times less Magnesium than Plantain. Plantain has 32mg of Magnesium, while Elderberry has 5mg.
We used Plantains, cooked and Elderberries, 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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Magnesium
+540%
Contains
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Potassium
+66.1%
Contains
less
Sodium
-16.7%
Contains
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Zinc
+18.2%
Contains
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Selenium
+133.3%
Contains
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Calcium
+1800%
Contains
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Iron
+175.9%
Contains
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Phosphorus
+39.3%
Equal in Copper - 0.061
Contains
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Magnesium
+540%
Contains
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Potassium
+66.1%
Contains
less
Sodium
-16.7%
Contains
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Zinc
+18.2%
Contains
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Selenium
+133.3%
Contains
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Calcium
+1800%
Contains
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Iron
+175.9%
Contains
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Phosphorus
+39.3%
Equal in Copper - 0.061
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
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Vitamin A
+51.5%
Contains
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Vitamin B3
+51.2%
Contains
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Vitamin B5
+66.4%
Contains
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Folate
+333.3%
Contains
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Vitamin C
+230.3%
Contains
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Vitamin B1
+52.2%
Contains
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Vitamin B2
+15.4%
Equal in Vitamin B6 - 0.23
Contains
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Vitamin A
+51.5%
Contains
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Vitamin B3
+51.2%
Contains
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Vitamin B5
+66.4%
Contains
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Folate
+333.3%
Contains
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Vitamin C
+230.3%
Contains
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Vitamin B1
+52.2%
Contains
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Vitamin B2
+15.4%
Equal in Vitamin B6 - 0.23
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Protein
+19.7%
Contains
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Carbs
+69.3%
Contains
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Fats
+177.8%
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Water
+18.6%
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Other
+10.3%
Protein:
0.79 g
Fats:
0.18 g
Carbs:
31.15 g
Water:
67.3 g
Other:
0.58 g
Protein:
0.66 g
Fats:
0.5 g
Carbs:
18.4 g
Water:
79.8 g
Other:
0.64 g
Contains
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Protein
+19.7%
Contains
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Carbs
+69.3%
Contains
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Fats
+177.8%
Contains
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Water
+18.6%
Contains
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Other
+10.3%
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Saturated Fat
-66.7%
Contains
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Monounsaturated Fat
+433.3%
Contains
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Polyunsaturated fat
+648.5%
Saturated Fat:
0.069 g
Monounsaturated Fat:
0.015 g
Polyunsaturated fat:
0.033 g
Saturated Fat:
0.023 g
Monounsaturated Fat:
0.08 g
Polyunsaturated fat:
0.247 g
Contains
less
Saturated Fat
-66.7%
Contains
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Monounsaturated Fat
+433.3%
Contains
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Polyunsaturated fat
+648.5%
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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| Lower in Sodium |
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| Rich in vitamins |
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| Lower in Sugar |
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| Lower in Saturated Fat |
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| Lower in Glycemic Index |
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| Lower in Cholesterol | Equal | ||
| Lower in price | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
Opinion |
| Net carbs | 28.85g | 11.4g |
|
| Protein | 0.79g | 0.66g |
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| Fats | 0.18g | 0.5g |
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| Carbs | 31.15g | 18.4g |
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| Calories | 116kcal | 73kcal |
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| Sugar | 14g |
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| Fiber | 2.3g | 7g |
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| Calcium | 2mg | 38mg |
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| Iron | 0.58mg | 1.6mg |
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| Magnesium | 32mg | 5mg |
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| Phosphorus | 28mg | 39mg |
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| Potassium | 465mg | 280mg |
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| Sodium | 5mg | 6mg |
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| Zinc | 0.13mg | 0.11mg |
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| Copper | 0.066mg | 0.061mg |
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| Selenium | 1.4µg | 0.6µg |
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| Vitamin A | 909IU | 600IU |
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| Vitamin A RAE | 45µg | 30µg |
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| Vitamin E | 0.13mg |
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| Vitamin C | 10.9mg | 36mg |
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| Vitamin B1 | 0.046mg | 0.07mg |
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| Vitamin B2 | 0.052mg | 0.06mg |
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| Vitamin B3 | 0.756mg | 0.5mg |
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| Vitamin B5 | 0.233mg | 0.14mg |
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| Vitamin B6 | 0.24mg | 0.23mg |
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| Folate | 26µg | 6µg |
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| Vitamin K | 0.7µg |
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| Tryptophan | 0.009mg | 0.013mg |
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| Threonine | 0.021mg | 0.027mg |
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| Isoleucine | 0.022mg | 0.027mg |
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| Leucine | 0.036mg | 0.06mg |
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| Lysine | 0.037mg | 0.026mg |
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| Methionine | 0.01mg | 0.014mg |
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| Phenylalanine | 0.027mg | 0.04mg |
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| Valine | 0.028mg | 0.033mg |
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| Histidine | 0.039mg | 0.015mg |
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| Saturated Fat | 0.069g | 0.023g |
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| Monounsaturated Fat | 0.015g | 0.08g |
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| Polyunsaturated fat | 0.033g | 0.247g |
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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%
22%
Minerals Daily Need Coverage Score
13%
14%
Comparison summary
Which food contains less Sodium?
Plantain contains less Sodium (difference - 1mg)
Which food is richer in vitamins?
Plantain is relatively richer in vitamins
Which food is lower in Sugar?
Elderberry is lower in Sugar (difference - 14g)
Which food is lower in Saturated Fat?
Elderberry is lower in Saturated Fat (difference - 0.046g)
Which food is lower in glycemic index?
Elderberry 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 ($)
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.