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Cooking plantain vs Raspberry - In-Depth Nutrition Comparison

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Comparison summary

Which food contains less Sugars?
Raspberry
Raspberry contains less Sugars (difference - 10.58g)
Which food contains less Sodium?
Raspberry
Raspberry contains less Sodium (difference - 3mg)
Which food is lower in Saturated Fat?
Raspberry
Raspberry is lower in Saturated Fat (difference - 0.124g)
Which food is lower in glycemic index?
Raspberry
Raspberry is lower in glycemic index (difference - 13)
Which food is cheaper?
Cooking plantain
Cooking plantain is cheaper (difference - $0.7)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be definitely stated which food is richer in minerals. See charts below for detailed information.
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 Raspberry
Lower in Sugars ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Cooking plantain Raspberry
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
18
Raspberry
Mineral Summary Score
13
Cooking plantain
10
Raspberry

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 Potassium +230.5%
Contains more Magnesium +68.2%
Contains more Phosphorus +17.2%
Contains more Iron +15%
Contains more Calcium +733.3%
Contains more Copper +11.1%
Contains more Zinc +200%
Contains less Sodium -75%
Contains more Potassium +230.5%
Contains more Magnesium +68.2%
Contains more Phosphorus +17.2%
Contains more Iron +15%
Contains more Calcium +733.3%
Contains more Copper +11.1%
Contains more Zinc +200%
Contains less Sodium -75%

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 A +3315.2%
Contains more Vitamin B1 +62.5%
Contains more Vitamin B2 +42.1%
Contains more Vitamin B3 +14.7%
Contains more Vitamin B6 +443.6%
Contains more Vitamin C +42.4%
Contains more Vitamin E +521.4%
Contains more Vitamin B5 +26.5%
Contains more Vitamin K +1014.3%
Contains more Vitamin A +3315.2%
Contains more Vitamin B1 +62.5%
Contains more Vitamin B2 +42.1%
Contains more Vitamin B3 +14.7%
Contains more Vitamin B6 +443.6%
Contains more Vitamin C +42.4%
Contains more Vitamin E +521.4%
Contains more Vitamin B5 +26.5%
Contains more Vitamin K +1014.3%

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
7%
Raspberry
Carbohydrates
32%
Cooking plantain
12%
Raspberry
Fats
2%
Cooking plantain
3%
Raspberry

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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 Raspberry Opinion
Calories 122 52 Cooking plantain
Protein 1.3 1.2 Cooking plantain
Fats 0.37 0.65 Raspberry
Vitamin C 18.4 26.2 Raspberry
Carbs 31.89 11.94 Cooking plantain
Cholesterol 0 0
Vitamin D 0 0
Iron 0.6 0.69 Raspberry
Calcium 3 25 Raspberry
Potassium 499 151 Cooking plantain
Magnesium 37 22 Cooking plantain
Sugars 15 4.42 Cooking plantain
Fiber 2.3 6.5 Raspberry
Copper 0.081 0.09 Raspberry
Zinc 0.14 0.42 Raspberry
Starch 0 Raspberry
Phosphorus 34 29 Cooking plantain
Sodium 4 1 Raspberry
Vitamin A 1127 33 Cooking plantain
Vitamin E 0.14 0.87 Raspberry
Vitamin D 0 0
Vitamin B1 0.052 0.032 Cooking plantain
Vitamin B2 0.054 0.038 Cooking plantain
Vitamin B3 0.686 0.598 Cooking plantain
Vitamin B5 0.26 0.329 Raspberry
Vitamin B6 0.299 0.055 Cooking plantain
Vitamin B12 0 0
Vitamin K 0.7 7.8 Raspberry
Folic acid (B9) 0 0
Trans Fat 0 0
Saturated Fat 0.143 0.019 Raspberry
Monounsaturated Fat 0.032 0.064 Raspberry
Polyunsaturated fat 0.069 0.375 Raspberry
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.