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  6. Plantain vs. Feijoa

Plantain vs. Feijoa — In-Depth Nutrition Comparison

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Important differences between Plantain and Feijoa

  • Plantain has more Vitamin B6, Potassium, Iron, and Magnesium, however, Feijoa has more Vitamin C, and Fiber.
  • Feijoa's daily need coverage for Vitamin C is 24% more.
  • Plantain has 4 times more Iron than Feijoa. Plantain has 0.58mg of Iron, while Feijoa has 0.14mg.
  • Feijoa is lower in Sugar.

The food varieties used in the comparison are Plantains, cooked and Feijoa, raw.

Infographic

Plantain vs Feijoa 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.
Plantain
Plantain
7
:
3
Feijoa
Feijoa
Contains more Iron +314.3%
Contains more Magnesium +255.6%
Contains more Phosphorus +47.4%
Contains more Potassium +170.3%
Contains more Zinc +116.7%
Contains more Copper +83.3%
Contains more Calcium +750%
Contains less Sodium -40%
Plantain
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 22% 23% 12% 42% 1% 4% 22% 0% 8%
Feijoa
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 6% 7% 9% 16% 1% 2% 12% 11% 0%
Contains more Iron +314.3%
Contains more Magnesium +255.6%
Contains more Phosphorus +47.4%
Contains more Potassium +170.3%
Contains more Zinc +116.7%
Contains more Copper +83.3%
Contains more Calcium +750%
Contains less Sodium -40%

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.
Plantain
Plantain
7
:
3
Feijoa
Feijoa
Contains more Vitamin A +15050%
Contains more Vitamin B1 +666.7%
Contains more Vitamin B2 +188.9%
Contains more Vitamin B3 +156.3%
Contains more Vitamin B6 +258.2%
Contains more Folate +13%
Contains more Vitamin E +23.1%
Contains more Vitamin C +201.8%
Contains more Vitamin K +400%
Equal in Vitamin B5 - 0.233
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%
Feijoa
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 4% 0% 110% 2% 5% 6% 14% 16% 18% 0% 9%
Contains more Vitamin A +15050%
Contains more Vitamin B1 +666.7%
Contains more Vitamin B2 +188.9%
Contains more Vitamin B3 +156.3%
Contains more Vitamin B6 +258.2%
Contains more Folate +13%
Contains more Vitamin E +23.1%
Contains more Vitamin C +201.8%
Contains more Vitamin K +400%
Equal in Vitamin B5 - 0.233

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Plantain
Plantain
3
:
2
Feijoa
Feijoa
Contains more Protein +11.3%
Contains more Carbs +104.8%
Contains more Other +52.6%
Contains more Fats +133.3%
Contains more Water +23.7%
Plantain
31% 67%
Protein: 0.79 g
Fats: 0.18 g
Carbs: 31.15 g
Water: 67.3 g
Other: 0.58 g
Feijoa
15% 83%
Protein: 0.71 g
Fats: 0.42 g
Carbs: 15.21 g
Water: 83.28 g
Other: 0.38 g
Contains more Protein +11.3%
Contains more Carbs +104.8%
Contains more Other +52.6%
Contains more Fats +133.3%
Contains more Water +23.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Plantain
Plantain
1
:
2
Feijoa
Feijoa
Contains less Saturated Fat -33.7%
Contains more Monounsaturated Fat +273.3%
Contains more Polyunsaturated fat +312.1%
Plantain
59% 13% 28%
Saturated Fat: 0.069 g
Monounsaturated Fat: 0.015 g
Polyunsaturated fat: 0.033 g
Feijoa
35% 19% 46%
Saturated Fat: 0.104 g
Monounsaturated Fat: 0.056 g
Polyunsaturated fat: 0.136 g
Contains less Saturated Fat -33.7%
Contains more Monounsaturated Fat +273.3%
Contains more Polyunsaturated fat +312.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Plantain Feijoa Opinion
Net carbs 28.85g 8.81g Plantain
Protein 0.79g 0.71g Plantain
Fats 0.18g 0.42g Feijoa
Carbs 31.15g 15.21g Plantain
Calories 116kcal 61kcal Plantain
Fructose 2.95g Feijoa
Sugar 14g 8.2g Feijoa
Fiber 2.3g 6.4g Feijoa
Calcium 2mg 17mg Feijoa
Iron 0.58mg 0.14mg Plantain
Magnesium 32mg 9mg Plantain
Phosphorus 28mg 19mg Plantain
Potassium 465mg 172mg Plantain
Sodium 5mg 3mg Feijoa
Zinc 0.13mg 0.06mg Plantain
Copper 0.066mg 0.036mg Plantain
Manganese 0.084mg Feijoa
Selenium 1.4µg Plantain
Vitamin A 909IU 6IU Plantain
Vitamin A RAE 45µg 0µg Plantain
Vitamin E 0.13mg 0.16mg Feijoa
Vitamin C 10.9mg 32.9mg Feijoa
Vitamin B1 0.046mg 0.006mg Plantain
Vitamin B2 0.052mg 0.018mg Plantain
Vitamin B3 0.756mg 0.295mg Plantain
Vitamin B5 0.233mg 0.233mg
Vitamin B6 0.24mg 0.067mg Plantain
Folate 26µg 23µg Plantain
Vitamin K 0.7µg 3.5µg Feijoa
Tryptophan 0.009mg 0.007mg Plantain
Threonine 0.021mg 0.019mg Plantain
Isoleucine 0.022mg 0.019mg Plantain
Leucine 0.036mg 0.028mg Plantain
Lysine 0.037mg 0.038mg Feijoa
Methionine 0.01mg 0.007mg Plantain
Phenylalanine 0.027mg 0.019mg Plantain
Valine 0.028mg 0.019mg Plantain
Histidine 0.039mg 0.009mg Plantain
Saturated Fat 0.069g 0.104g Plantain
Monounsaturated Fat 0.015g 0.056g Feijoa
Polyunsaturated fat 0.033g 0.136g Feijoa
Omega-6 - Linoleic acid 0.107g Feijoa
Omega-3 - ALA 0.029g Feijoa

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Plantain Feijoa
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%
Plantain
15%
Feijoa
Minerals Daily Need Coverage Score
13%
Plantain
7%
Feijoa

Comparison summary

Which food is lower in Saturated Fat?
Plantain
Plantain is lower in Saturated Fat (difference - 0.035g)
Which food is cheaper?
Plantain
Plantain is cheaper (difference - $1.3)
Which food is richer in minerals?
Plantain
Plantain is relatively richer in minerals
Which food is richer in vitamins?
Plantain
Plantain is relatively richer in vitamins
Which food is lower in Sugar?
Feijoa
Feijoa is lower in Sugar (difference - 5.8g)
Which food contains less Sodium?
Feijoa
Feijoa contains less Sodium (difference - 2mg)
Which food is lower in glycemic index?
Feijoa
Feijoa is lower in glycemic index (difference - 6)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Feijoa - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168176/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.