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Plantain vs. Kiwifruit — In-Depth Nutrition Comparison

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What are the main differences between Plantain and Kiwifruit?

  • Plantain is richer in Vitamin B6, while Kiwifruit is higher in Vitamin C, Vitamin K, Vitamin E , and Copper.
  • Kiwifruit's daily need coverage for Vitamin C is 91% higher.
  • Kiwifruit has 4 times less Vitamin B6 than Plantain. Plantain has 0.24mg of Vitamin B6, while Kiwifruit has 0.063mg.
  • Kiwifruit is lower in Sugar.

We used Plantains, cooked and Kiwifruit, green, raw types in this comparison.

Infographic

Plantain vs Kiwifruit 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 +87.1%
Contains more Magnesium +88.2%
Contains more Potassium +49%
Contains more Selenium +600%
Contains more Calcium +1600%
Contains more Phosphorus +21.4%
Contains less Sodium -40%
Contains more Copper +97%
Equal in Zinc - 0.14
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 11% 12% 13% 15% 28% 1% 4% 44% 13% 2%
Contains more Iron +87.1%
Contains more Magnesium +88.2%
Contains more Potassium +49%
Contains more Selenium +600%
Contains more Calcium +1600%
Contains more Phosphorus +21.4%
Contains less Sodium -40%
Contains more Copper +97%
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
:
Contains more Vitamin A +944.8%
Contains more Vitamin B1 +70.4%
Contains more Vitamin B2 +108%
Contains more Vitamin B3 +121.7%
Contains more Vitamin B5 +27.3%
Contains more Vitamin B6 +281%
Contains more Vitamin E +1023.1%
Contains more Vitamin C +750.5%
Contains more Vitamin K +5657.1%
Equal in Folate - 25
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% 30% 0% 309% 7% 6% 7% 11% 15% 19% 0% 101%
Contains more Vitamin A +944.8%
Contains more Vitamin B1 +70.4%
Contains more Vitamin B2 +108%
Contains more Vitamin B3 +121.7%
Contains more Vitamin B5 +27.3%
Contains more Vitamin B6 +281%
Contains more Vitamin E +1023.1%
Contains more Vitamin C +750.5%
Contains more Vitamin K +5657.1%
Equal in Folate - 25

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Carbs +112.5%
Contains more Protein +44.3%
Contains more Fats +188.9%
Contains more Water +23.4%
Equal in Other - 0.61
31% 67%
Protein: 0.79 g
Fats: 0.18 g
Carbs: 31.15 g
Water: 67.3 g
Other: 0.58 g
15% 83%
Protein: 1.14 g
Fats: 0.52 g
Carbs: 14.66 g
Water: 83.07 g
Other: 0.61 g
Contains more Carbs +112.5%
Contains more Protein +44.3%
Contains more Fats +188.9%
Contains more Water +23.4%
Equal in Other - 0.61

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -58%
Contains more Monounsaturated Fat +213.3%
Contains more Polyunsaturated fat +769.7%
59% 13% 28%
Saturated Fat: 0.069 g
Monounsaturated Fat: 0.015 g
Polyunsaturated fat: 0.033 g
8% 13% 79%
Saturated Fat: 0.029 g
Monounsaturated Fat: 0.047 g
Polyunsaturated fat: 0.287 g
Contains less Saturated Fat -58%
Contains more Monounsaturated Fat +213.3%
Contains more Polyunsaturated fat +769.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Plantain Kiwifruit Opinion
Net carbs 28.85g 11.66g Plantain
Protein 0.79g 1.14g Kiwifruit
Fats 0.18g 0.52g Kiwifruit
Carbs 31.15g 14.66g Plantain
Calories 116kcal 61kcal Plantain
Fructose 4.35g Kiwifruit
Sugar 14g 8.99g Kiwifruit
Fiber 2.3g 3g Kiwifruit
Calcium 2mg 34mg Kiwifruit
Iron 0.58mg 0.31mg Plantain
Magnesium 32mg 17mg Plantain
Phosphorus 28mg 34mg Kiwifruit
Potassium 465mg 312mg Plantain
Sodium 5mg 3mg Kiwifruit
Zinc 0.13mg 0.14mg Kiwifruit
Copper 0.066mg 0.13mg Kiwifruit
Manganese 0.098mg Kiwifruit
Selenium 1.4µg 0.2µg Plantain
Vitamin A 909IU 87IU Plantain
Vitamin A RAE 45µg 4µg Plantain
Vitamin E 0.13mg 1.46mg Kiwifruit
Vitamin C 10.9mg 92.7mg Kiwifruit
Vitamin B1 0.046mg 0.027mg Plantain
Vitamin B2 0.052mg 0.025mg Plantain
Vitamin B3 0.756mg 0.341mg Plantain
Vitamin B5 0.233mg 0.183mg Plantain
Vitamin B6 0.24mg 0.063mg Plantain
Folate 26µg 25µg Plantain
Vitamin K 0.7µg 40.3µg Kiwifruit
Tryptophan 0.009mg 0.015mg Kiwifruit
Threonine 0.021mg 0.047mg Kiwifruit
Isoleucine 0.022mg 0.051mg Kiwifruit
Leucine 0.036mg 0.066mg Kiwifruit
Lysine 0.037mg 0.061mg Kiwifruit
Methionine 0.01mg 0.024mg Kiwifruit
Phenylalanine 0.027mg 0.044mg Kiwifruit
Valine 0.028mg 0.057mg Kiwifruit
Histidine 0.039mg 0.027mg Plantain
Saturated Fat 0.069g 0.029g Kiwifruit
Monounsaturated Fat 0.015g 0.047g Kiwifruit
Polyunsaturated fat 0.033g 0.287g Kiwifruit

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Plantain Kiwifruit
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
42%
Kiwifruit
Minerals Daily Need Coverage Score
13%
Plantain
14%
Kiwifruit

Comparison summary

Which food is lower in glycemic index?
Plantain
Plantain is lower in glycemic index (difference - 21)
Which food is cheaper?
Plantain
Plantain is cheaper (difference - $0.5)
Which food is richer in vitamins?
Plantain
Plantain is relatively richer in vitamins
Which food is lower in Sugar?
Kiwifruit
Kiwifruit is lower in Sugar (difference - 5.01g)
Which food contains less Sodium?
Kiwifruit
Kiwifruit contains less Sodium (difference - 2mg)
Which food is lower in Saturated Fat?
Kiwifruit
Kiwifruit is lower in Saturated Fat (difference - 0.04g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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.

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. Kiwifruit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168153/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.