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Cooking plantain vs Grapefruit - In-Depth Nutrition Comparison

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Comparison summary

Which food contains less Sugars?
Grapefruit
Grapefruit contains less Sugars (difference - 8.11g)
Which food contains less Sodium?
Grapefruit
Grapefruit contains less Sodium (difference - 4mg)
Which food is lower in Saturated Fat?
Grapefruit
Grapefruit is lower in Saturated Fat (difference - 0.122g)
Which food is lower in glycemic index?
Grapefruit
Grapefruit is lower in glycemic index (difference - 13)
Which food is cheaper?
Cooking plantain
Cooking plantain is cheaper (difference - $0.3)
Which food is richer in minerals?
Cooking plantain
Cooking plantain is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be definitely stated which food is richer in vitamins. See charts below for detailed information.

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 Grapefruit
Lower in Sugars ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Cooking plantain Grapefruit
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
22
Grapefruit
Mineral Summary Score
13
Cooking plantain
5
Grapefruit

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 +650%
Contains more Potassium +269.6%
Contains more Magnesium +311.1%
Contains more Copper +153.1%
Contains more Zinc +100%
Contains more Phosphorus +88.9%
Contains more Calcium +633.3%
Contains less Sodium -100%
Contains more Iron +650%
Contains more Potassium +269.6%
Contains more Magnesium +311.1%
Contains more Copper +153.1%
Contains more Zinc +100%
Contains more Phosphorus +88.9%
Contains more Calcium +633.3%
Contains less Sodium -100%

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 B1 +20.9%
Contains more Vitamin B2 +74.2%
Contains more Vitamin B3 +236.3%
Contains more Vitamin B6 +464.2%
Contains more Vitamin K +∞%
Contains more Vitamin C +69.6%
Equal in Vitamin A - 1150
Equal in Vitamin E - 0.13
Equal in Vitamin B5 - 0.262
Contains more Vitamin B1 +20.9%
Contains more Vitamin B2 +74.2%
Contains more Vitamin B3 +236.3%
Contains more Vitamin B6 +464.2%
Contains more Vitamin K +∞%
Contains more Vitamin C +69.6%
Equal in Vitamin A - 1150
Equal in Vitamin E - 0.13
Equal in Vitamin B5 - 0.262

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
5%
Grapefruit
Carbohydrates
32%
Cooking plantain
11%
Grapefruit
Fats
2%
Cooking plantain
1%
Grapefruit

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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 Grapefruit Opinion
Calories 122 42 Cooking plantain
Protein 1.3 0.77 Cooking plantain
Fats 0.37 0.14 Cooking plantain
Vitamin C 18.4 31.2 Grapefruit
Carbs 31.89 10.66 Cooking plantain
Cholesterol 0 0
Vitamin D 0 0
Iron 0.6 0.08 Cooking plantain
Calcium 3 22 Grapefruit
Potassium 499 135 Cooking plantain
Magnesium 37 9 Cooking plantain
Sugars 15 6.89 Cooking plantain
Fiber 2.3 1.6 Cooking plantain
Copper 0.081 0.032 Cooking plantain
Zinc 0.14 0.07 Cooking plantain
Starch 0 Grapefruit
Phosphorus 34 18 Cooking plantain
Sodium 4 0 Grapefruit
Vitamin A 1127 1150 Grapefruit
Vitamin E 0.14 0.13 Cooking plantain
Vitamin D 0 0
Vitamin B1 0.052 0.043 Cooking plantain
Vitamin B2 0.054 0.031 Cooking plantain
Vitamin B3 0.686 0.204 Cooking plantain
Vitamin B5 0.26 0.262 Grapefruit
Vitamin B6 0.299 0.053 Cooking plantain
Vitamin B12 0 0
Vitamin K 0.7 0 Cooking plantain
Folic acid (B9) 0 0
Trans Fat 0 0
Saturated Fat 0.143 0.021 Grapefruit
Monounsaturated Fat 0.032 0.02 Cooking plantain
Polyunsaturated fat 0.069 0.036 Cooking plantain
Tryptophan 0.015 0.008 Cooking plantain
Threonine 0.034 0.013 Cooking plantain
Isoleucine 0.036 0.008 Cooking plantain
Leucine 0.059 0.015 Cooking plantain
Lysine 0.06 0.019 Cooking plantain
Methionine 0.017 0.007 Cooking plantain
Phenylalanine 0.044 0.013 Cooking plantain
Valine 0.046 0.015 Cooking plantain
Histidine 0.064 0.008 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.