Raisin vs. Plantain — In-Depth Nutrition Comparison
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What are the main differences between Raisin and Plantain?
- Raisin is richer in Copper, Iron, Phosphorus, Potassium, Vitamin B2, Fiber, and Vitamin B1, while Plantain is higher in Vitamin C, Folate, and Vitamin B6.
- Raisin's daily need coverage for Copper is 28% higher.
- Plantain has 4 times less Phosphorus than Raisin. Raisin has 101mg of Phosphorus, while Plantain has 28mg.
We used Raisins, seedless and Plantains, cooked types in this comparison.
Infographic
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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
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Calcium
+2400%
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Iron
+224.1%
Contains
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Phosphorus
+260.7%
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Potassium
+61.1%
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Zinc
+69.2%
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Copper
+381.8%
Contains
less
Sodium
-54.5%
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Selenium
+133.3%
Equal in Magnesium - 32
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Calcium
+2400%
Contains
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Iron
+224.1%
Contains
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Phosphorus
+260.7%
Contains
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Potassium
+61.1%
Contains
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Zinc
+69.2%
Contains
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Copper
+381.8%
Contains
less
Sodium
-54.5%
Contains
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Selenium
+133.3%
Equal in Magnesium - 32
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.
4
6
Contains
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Vitamin B1
+130.4%
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Vitamin B2
+140.4%
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Vitamin K
+400%
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Vitamin A
+∞%
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Vitamin C
+373.9%
Contains
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Vitamin B5
+145.3%
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Vitamin B6
+37.9%
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Folate
+420%
Equal in Vitamin E - 0.13
Equal in Vitamin B3 - 0.756
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Vitamin B1
+130.4%
Contains
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Vitamin B2
+140.4%
Contains
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Vitamin K
+400%
Contains
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Vitamin A
+∞%
Contains
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Vitamin C
+373.9%
Contains
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Vitamin B5
+145.3%
Contains
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Vitamin B6
+37.9%
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Folate
+420%
Equal in Vitamin E - 0.13
Equal in Vitamin B3 - 0.756
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
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Protein
+288.6%
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Fats
+155.6%
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Carbs
+154.2%
Contains
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Other
+220.7%
Contains
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Water
+336.2%
Contains
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Protein
+288.6%
Contains
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Fats
+155.6%
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Carbs
+154.2%
Contains
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Other
+220.7%
Contains
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Water
+336.2%
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Saturated Fat
-15.9%
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Monounsaturated Fat
+240%
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Polyunsaturated fat
+12.1%
Contains
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Saturated Fat
-15.9%
Contains
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Monounsaturated Fat
+240%
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Polyunsaturated fat
+12.1%
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Rich in minerals | |||
Lower in Saturated Fat | |||
Lower in Sugar | |||
Lower in Sodium | |||
Lower in Glycemic Index | |||
Lower in price | |||
Lower in Cholesterol | Equal | ||
Rich in vitamins | Equal |
All nutrients comparison - raw data values
Nutrient | Opinion | ||
Net carbs | 75.48g | 28.85g | |
Protein | 3.07g | 0.79g | |
Fats | 0.46g | 0.18g | |
Carbs | 79.18g | 31.15g | |
Calories | 299kcal | 116kcal | |
Starch | 2.7g | ||
Fructose | 29.68g | ||
Sugar | 59.19g | 14g | |
Fiber | 3.7g | 2.3g | |
Calcium | 50mg | 2mg | |
Iron | 1.88mg | 0.58mg | |
Magnesium | 32mg | 32mg | |
Phosphorus | 101mg | 28mg | |
Potassium | 749mg | 465mg | |
Sodium | 11mg | 5mg | |
Zinc | 0.22mg | 0.13mg | |
Copper | 0.318mg | 0.066mg | |
Manganese | 0.299mg | ||
Selenium | 0.6µg | 1.4µg | |
Vitamin A | 0IU | 909IU | |
Vitamin A RAE | 0µg | 45µg | |
Vitamin E | 0.12mg | 0.13mg | |
Vitamin C | 2.3mg | 10.9mg | |
Vitamin B1 | 0.106mg | 0.046mg | |
Vitamin B2 | 0.125mg | 0.052mg | |
Vitamin B3 | 0.766mg | 0.756mg | |
Vitamin B5 | 0.095mg | 0.233mg | |
Vitamin B6 | 0.174mg | 0.24mg | |
Folate | 5µg | 26µg | |
Vitamin K | 3.5µg | 0.7µg | |
Tryptophan | 0.05mg | 0.009mg | |
Threonine | 0.077mg | 0.021mg | |
Isoleucine | 0.057mg | 0.022mg | |
Leucine | 0.096mg | 0.036mg | |
Lysine | 0.084mg | 0.037mg | |
Methionine | 0.021mg | 0.01mg | |
Phenylalanine | 0.065mg | 0.027mg | |
Valine | 0.083mg | 0.028mg | |
Histidine | 0.072mg | 0.039mg | |
Saturated Fat | 0.058g | 0.069g | |
Monounsaturated Fat | 0.051g | 0.015g | |
Polyunsaturated fat | 0.037g | 0.033g | |
Omega-6 - Gamma-linoleic acid | 0.001g |
Which food is preferable for your diet?
is better in case of low diet
Low Fats diet | ||
Low Carbs diet | ||
Low Calories diet | ||
Low Glycemic Index diet |
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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
12%
18%
Minerals Daily Need Coverage Score
37%
13%
Comparison summary
Which food is richer in minerals?
Raisin is relatively richer in minerals
Which food is lower in Saturated Fat?
Raisin is lower in Saturated Fat (difference - 0.011g)
Which food is lower in Sugar?
Plantain is lower in Sugar (difference - 45.19g)
Which food contains less Sodium?
Plantain contains less Sodium (difference - 6mg)
Which food is lower in glycemic index?
Plantain is lower in glycemic index (difference - 27)
Which food is cheaper?
Plantain is cheaper (difference - $1)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
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.