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Cooking plantain vs Fruit salad - In-Depth Nutrition Comparison

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Comparison summary

Which food contains less Sugars?
Fruit salad
Fruit salad contains less Sugars (difference - 15g)
Which food is lower in Saturated Fat?
Fruit salad
Fruit salad is lower in Saturated Fat (difference - 0.139g)
Which food contains less Sodium?
Cooking plantain
Cooking plantain contains less Sodium (difference - 1mg)
Which food is lower in glycemic index?
Cooking plantain
Cooking plantain is lower in glycemic index (difference - 17)
Which food is richer in minerals?
Cooking plantain
Cooking plantain is relatively richer in minerals
Which food is richer in vitamins?
Cooking plantain
Cooking plantain is relatively richer in vitamins
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 ($)

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Cooking plantain Fruit salad
Lower in Sugars ok
Lower in Saturated Fat ok
Lower in Sodium ok
Lower in glycemic index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal
Lower in price Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Cooking plantain Fruit salad
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
21
Cooking plantain
6
Fruit salad
Mineral Summary Score
13
Cooking plantain
5
Fruit salad

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Iron +140%
Contains more Potassium +330.2%
Contains more Magnesium +362.5%
Contains more Copper +62%
Contains more Phosphorus +142.9%
Contains less Sodium -20%
Contains more Calcium +266.7%
Equal in Zinc - 0.14
Contains more Iron +140%
Contains more Potassium +330.2%
Contains more Magnesium +362.5%
Contains more Copper +62%
Contains more Phosphorus +142.9%
Contains less Sodium -20%
Contains more Calcium +266.7%
Equal in Zinc - 0.14

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin C +457.6%
Contains more Vitamin A +87.8%
Contains more Vitamin B1 +372.7%
Contains more Vitamin B2 +285.7%
Contains more Vitamin B3 +92.7%
Contains more Vitamin B5 +390.6%
Contains more Vitamin B6 +1007.4%
Contains more Vitamin C +457.6%
Contains more Vitamin A +87.8%
Contains more Vitamin B1 +372.7%
Contains more Vitamin B2 +285.7%
Contains more Vitamin B3 +92.7%
Contains more Vitamin B5 +390.6%
Contains more Vitamin B6 +1007.4%

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
8%
Cooking plantain
3%
Fruit salad
Carbohydrates
32%
Cooking plantain
13%
Fruit salad
Fats
2%
Cooking plantain
0%
Fruit salad

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All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Cooking plantain Fruit salad Opinion
Calories 122 50 Cooking plantain
Protein 1.3 0.51 Cooking plantain
Fats 0.37 0.03 Cooking plantain
Vitamin C 18.4 3.3 Cooking plantain
Carbs 31.89 13.05 Cooking plantain
Cholesterol 0 0
Vitamin D 0 0
Iron 0.6 0.25 Cooking plantain
Calcium 3 11 Fruit salad
Potassium 499 116 Cooking plantain
Magnesium 37 8 Cooking plantain
Sugars 15 Cooking plantain
Fiber 2.3 1 Cooking plantain
Copper 0.081 0.05 Cooking plantain
Zinc 0.14 0.14
Starch
Phosphorus 34 14 Cooking plantain
Sodium 4 5 Cooking plantain
Vitamin A 1127 600 Cooking plantain
Vitamin E 0.14 Cooking plantain
Vitamin D 0 0
Vitamin B1 0.052 0.011 Cooking plantain
Vitamin B2 0.054 0.014 Cooking plantain
Vitamin B3 0.686 0.356 Cooking plantain
Vitamin B5 0.26 0.053 Cooking plantain
Vitamin B6 0.299 0.027 Cooking plantain
Vitamin B12 0 0
Vitamin K 0.7 Cooking plantain
Folic acid (B9) 0 0
Trans Fat 0 0
Saturated Fat 0.143 0.004 Fruit salad
Monounsaturated Fat 0.032 0.005 Cooking plantain
Polyunsaturated fat 0.069 0.011 Cooking plantain
Tryptophan 0.015 Cooking plantain
Threonine 0.034 Cooking plantain
Isoleucine 0.036 Cooking plantain
Leucine 0.059 Cooking plantain
Lysine 0.06 Cooking plantain
Methionine 0.017 Cooking plantain
Phenylalanine 0.044 Cooking plantain
Valine 0.046 Cooking plantain
Histidine 0.064 Cooking plantain
The main source of information is USDA Food Composition Database (U.S. Department of Agriculture)
Dietary Guidelines for Americans is used as the primary source for advice in this web resource
Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.