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Pineapple vs. Plantain — In-Depth Nutrition Comparison

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The main differences between Pineapple and Plantain

  • Pineapple is richer in Vitamin C, yet Plantain is richer in Potassium, and Vitamin B6.
  • Daily need coverage for Vitamin C from Pineapple is 41% higher.

Food types used in this article are Pineapple, raw, all varieties and Plantains, cooked.

Infographic

Pineapple 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 +550%
Contains less Sodium -80%
Contains more Copper +66.7%
Contains more Iron +100%
Contains more Magnesium +166.7%
Contains more Phosphorus +250%
Contains more Potassium +326.6%
Contains more Selenium +1300%
Equal in Zinc - 0.13
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 11% 9% 4% 10% 1% 4% 37% 121% 1%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 22% 23% 12% 42% 1% 4% 22% 0% 8%
Contains more Calcium +550%
Contains less Sodium -80%
Contains more Copper +66.7%
Contains more Iron +100%
Contains more Magnesium +166.7%
Contains more Phosphorus +250%
Contains more Potassium +326.6%
Contains more Selenium +1300%
Equal in Zinc - 0.13

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 C +338.5%
Contains more Vitamin B1 +71.7%
Contains more Vitamin A +1467.2%
Contains more Vitamin E +550%
Contains more Vitamin B2 +62.5%
Contains more Vitamin B3 +51.2%
Contains more Vitamin B6 +114.3%
Contains more Folate +44.4%
Equal in Vitamin B5 - 0.233
Equal in Vitamin K - 0.7
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 4% 1% 0% 160% 20% 8% 10% 13% 26% 14% 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 55% 3% 0% 37% 12% 12% 15% 14% 56% 20% 0% 2%
Contains more Vitamin C +338.5%
Contains more Vitamin B1 +71.7%
Contains more Vitamin A +1467.2%
Contains more Vitamin E +550%
Contains more Vitamin B2 +62.5%
Contains more Vitamin B3 +51.2%
Contains more Vitamin B6 +114.3%
Contains more Folate +44.4%
Equal in Vitamin B5 - 0.233
Equal in Vitamin K - 0.7

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Water +27.8%
Contains more Protein +46.3%
Contains more Fats +50%
Contains more Carbs +137.4%
Contains more Other +163.6%
13% 86%
Protein: 0.54 g
Fats: 0.12 g
Carbs: 13.12 g
Water: 86 g
Other: 0.22 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 Water +27.8%
Contains more Protein +46.3%
Contains more Fats +50%
Contains more Carbs +137.4%
Contains more Other +163.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -87%
Contains more Polyunsaturated fat +21.2%
Contains more Monounsaturated Fat +15.4%
15% 21% 65%
Saturated Fat: 0.009 g
Monounsaturated Fat: 0.013 g
Polyunsaturated fat: 0.04 g
59% 13% 28%
Saturated Fat: 0.069 g
Monounsaturated Fat: 0.015 g
Polyunsaturated fat: 0.033 g
Contains less Saturated Fat -87%
Contains more Polyunsaturated fat +21.2%
Contains more Monounsaturated Fat +15.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Pineapple Plantain Opinion
Net carbs 11.72g 28.85g Plantain
Protein 0.54g 0.79g Plantain
Fats 0.12g 0.18g Plantain
Carbs 13.12g 31.15g Plantain
Calories 50kcal 116kcal Plantain
Fructose 2.12g Pineapple
Sugar 9.85g 14g Pineapple
Fiber 1.4g 2.3g Plantain
Calcium 13mg 2mg Pineapple
Iron 0.29mg 0.58mg Plantain
Magnesium 12mg 32mg Plantain
Phosphorus 8mg 28mg Plantain
Potassium 109mg 465mg Plantain
Sodium 1mg 5mg Pineapple
Zinc 0.12mg 0.13mg Plantain
Copper 0.11mg 0.066mg Pineapple
Manganese 0.927mg Pineapple
Selenium 0.1µg 1.4µg Plantain
Vitamin A 58IU 909IU Plantain
Vitamin A RAE 3µg 45µg Plantain
Vitamin E 0.02mg 0.13mg Plantain
Vitamin C 47.8mg 10.9mg Pineapple
Vitamin B1 0.079mg 0.046mg Pineapple
Vitamin B2 0.032mg 0.052mg Plantain
Vitamin B3 0.5mg 0.756mg Plantain
Vitamin B5 0.213mg 0.233mg Plantain
Vitamin B6 0.112mg 0.24mg Plantain
Folate 18µg 26µg Plantain
Vitamin K 0.7µg 0.7µg
Tryptophan 0.005mg 0.009mg Plantain
Threonine 0.019mg 0.021mg Plantain
Isoleucine 0.019mg 0.022mg Plantain
Leucine 0.024mg 0.036mg Plantain
Lysine 0.026mg 0.037mg Plantain
Methionine 0.012mg 0.01mg Pineapple
Phenylalanine 0.021mg 0.027mg Plantain
Valine 0.024mg 0.028mg Plantain
Histidine 0.01mg 0.039mg Plantain
Saturated Fat 0.009g 0.069g Pineapple
Monounsaturated Fat 0.013g 0.015g Plantain
Polyunsaturated fat 0.04g 0.033g Pineapple

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pineapple 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
21%
Pineapple
18%
Plantain
Minerals Daily Need Coverage Score
20%
Pineapple
13%
Plantain

Comparison summary

Which food is lower in glycemic index?
Plantain
Plantain is lower in glycemic index (difference - 29)
Which food is cheaper?
Plantain
Plantain is cheaper (difference - $0.6)
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?
Pineapple
Pineapple is lower in Sugar (difference - 4.15g)
Which food contains less Sodium?
Pineapple
Pineapple contains less Sodium (difference - 4mg)
Which food is lower in Saturated Fat?
Pineapple
Pineapple is lower in Saturated Fat (difference - 0.06g)
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. Pineapple - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169124/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.