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Feijoa vs. Plantain — In-Depth Nutrition Comparison

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Important differences between Feijoa and Plantain

  • Feijoa has more Vitamin C, and Fiber, however, Plantain has more Vitamin B6, Potassium, Iron, and Magnesium.
  • Feijoa's daily need coverage for Vitamin C is 24% more.
  • Feijoa has 3 times more Fiber than Plantain. Feijoa has 6.4g of Fiber, while Plantain has 2.3g.
  • Feijoa is lower in Sugar.

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

Infographic

Feijoa vs Plantain 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 Calcium +750%
Contains less Sodium -40%
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%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 6% 7% 9% 16% 1% 2% 12% 11% 0%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 22% 23% 12% 42% 1% 4% 22% 0% 8%
Contains more Calcium +750%
Contains less Sodium -40%
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%

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.
Feijoa
3
:
Contains more Vitamin E +23.1%
Contains more Vitamin C +201.8%
Contains more Vitamin K +400%
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%
Equal in Vitamin B5 - 0.233
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%
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%
Contains more Vitamin E +23.1%
Contains more Vitamin C +201.8%
Contains more Vitamin K +400%
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%
Equal in Vitamin B5 - 0.233

Macronutrient Comparison

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

Fat Type Comparison

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

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Feijoa Plantain
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 Feijoa Plantain Opinion
Net carbs 8.81g 28.85g Plantain
Protein 0.71g 0.79g Plantain
Fats 0.42g 0.18g Feijoa
Carbs 15.21g 31.15g Plantain
Calories 61kcal 116kcal Plantain
Fructose 2.95g Feijoa
Sugar 8.2g 14g Feijoa
Fiber 6.4g 2.3g Feijoa
Calcium 17mg 2mg Feijoa
Iron 0.14mg 0.58mg Plantain
Magnesium 9mg 32mg Plantain
Phosphorus 19mg 28mg Plantain
Potassium 172mg 465mg Plantain
Sodium 3mg 5mg Feijoa
Zinc 0.06mg 0.13mg Plantain
Copper 0.036mg 0.066mg Plantain
Manganese 0.084mg Feijoa
Selenium 1.4µg Plantain
Vitamin A 6IU 909IU Plantain
Vitamin A RAE 0µg 45µg Plantain
Vitamin E 0.16mg 0.13mg Feijoa
Vitamin C 32.9mg 10.9mg Feijoa
Vitamin B1 0.006mg 0.046mg Plantain
Vitamin B2 0.018mg 0.052mg Plantain
Vitamin B3 0.295mg 0.756mg Plantain
Vitamin B5 0.233mg 0.233mg
Vitamin B6 0.067mg 0.24mg Plantain
Folate 23µg 26µg Plantain
Vitamin K 3.5µg 0.7µg Feijoa
Tryptophan 0.007mg 0.009mg Plantain
Threonine 0.019mg 0.021mg Plantain
Isoleucine 0.019mg 0.022mg Plantain
Leucine 0.028mg 0.036mg Plantain
Lysine 0.038mg 0.037mg Feijoa
Methionine 0.007mg 0.01mg Plantain
Phenylalanine 0.019mg 0.027mg Plantain
Valine 0.019mg 0.028mg Plantain
Histidine 0.009mg 0.039mg Plantain
Saturated Fat 0.104g 0.069g Plantain
Monounsaturated Fat 0.056g 0.015g Feijoa
Polyunsaturated fat 0.136g 0.033g 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
Feijoa Plantain
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
15%
Feijoa
18%
Plantain
Minerals Daily Need Coverage Score
7%
Feijoa
13%
Plantain

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. Feijoa - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168176/nutrients
  2. Plantain - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169131/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.