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  6. Apple vs. Plantain

Apple vs. Plantain — In-Depth Nutrition Comparison

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Differences between Apple and Plantain

  • Apple contains less Vitamin B6, Potassium, Vitamin C, Magnesium, Folate, and Iron than Plantain.
  • Plantain's daily need coverage for Vitamin B6 is 15% higher.

The food types used in this comparison are Apples, raw, with skin and Plantains, cooked.

Infographic

Apple 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.
Apple
Apple
3
:
7
Plantain
Plantain
Contains more Calcium +200%
Contains less Sodium -80%
Contains more Iron +383.3%
Contains more Magnesium +540%
Contains more Phosphorus +154.5%
Contains more Potassium +334.6%
Contains more Zinc +225%
Contains more Copper +144.4%
Contains more Selenium +∞%
Apple
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 5% 4% 5% 10% 1% 2% 9% 5% 0%
Plantain
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 22% 23% 12% 42% 1% 4% 22% 0% 8%
Contains more Calcium +200%
Contains less Sodium -80%
Contains more Iron +383.3%
Contains more Magnesium +540%
Contains more Phosphorus +154.5%
Contains more Potassium +334.6%
Contains more Zinc +225%
Contains more Copper +144.4%
Contains more Selenium +∞%

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.
Apple
Apple
2
:
8
Plantain
Plantain
Contains more Vitamin E +38.5%
Contains more Vitamin K +214.3%
Contains more Vitamin A +1583.3%
Contains more Vitamin C +137%
Contains more Vitamin B1 +170.6%
Contains more Vitamin B2 +100%
Contains more Vitamin B3 +730.8%
Contains more Vitamin B5 +282%
Contains more Vitamin B6 +485.4%
Contains more Folate +766.7%
Apple
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 4% 4% 0% 16% 5% 6% 2% 4% 10% 3% 0% 6%
Plantain
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 +38.5%
Contains more Vitamin K +214.3%
Contains more Vitamin A +1583.3%
Contains more Vitamin C +137%
Contains more Vitamin B1 +170.6%
Contains more Vitamin B2 +100%
Contains more Vitamin B3 +730.8%
Contains more Vitamin B5 +282%
Contains more Vitamin B6 +485.4%
Contains more Folate +766.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Apple
Apple
1
:
4
Plantain
Plantain
Contains more Water +27.1%
Contains more Protein +203.8%
Contains more Carbs +125.6%
Contains more Other +190%
Equal in Fats - 0.18
Apple
14% 86%
Protein: 0.26 g
Fats: 0.17 g
Carbs: 13.81 g
Water: 85.56 g
Other: 0.2 g
Plantain
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 +27.1%
Contains more Protein +203.8%
Contains more Carbs +125.6%
Contains more Other +190%
Equal in Fats - 0.18

Fat Type Comparison

Fat type breakdown side-by-side comparison
Apple
Apple
2
:
1
Plantain
Plantain
Contains less Saturated Fat -59.4%
Contains more Polyunsaturated fat +54.5%
Contains more Monounsaturated Fat +114.3%
Apple
33% 8% 59%
Saturated Fat: 0.028 g
Monounsaturated Fat: 0.007 g
Polyunsaturated fat: 0.051 g
Plantain
59% 13% 28%
Saturated Fat: 0.069 g
Monounsaturated Fat: 0.015 g
Polyunsaturated fat: 0.033 g
Contains less Saturated Fat -59.4%
Contains more Polyunsaturated fat +54.5%
Contains more Monounsaturated Fat +114.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Apple Plantain Opinion
Net carbs 11.41g 28.85g Plantain
Protein 0.26g 0.79g Plantain
Fats 0.17g 0.18g Plantain
Carbs 13.81g 31.15g Plantain
Calories 52kcal 116kcal Plantain
Starch 0.05g Apple
Fructose 5.9g Apple
Sugar 10.39g 14g Apple
Fiber 2.4g 2.3g Apple
Calcium 6mg 2mg Apple
Iron 0.12mg 0.58mg Plantain
Magnesium 5mg 32mg Plantain
Phosphorus 11mg 28mg Plantain
Potassium 107mg 465mg Plantain
Sodium 1mg 5mg Apple
Zinc 0.04mg 0.13mg Plantain
Copper 0.027mg 0.066mg Plantain
Manganese 0.035mg Apple
Selenium 0µg 1.4µg Plantain
Vitamin A 54IU 909IU Plantain
Vitamin A RAE 3µg 45µg Plantain
Vitamin E 0.18mg 0.13mg Apple
Vitamin C 4.6mg 10.9mg Plantain
Vitamin B1 0.017mg 0.046mg Plantain
Vitamin B2 0.026mg 0.052mg Plantain
Vitamin B3 0.091mg 0.756mg Plantain
Vitamin B5 0.061mg 0.233mg Plantain
Vitamin B6 0.041mg 0.24mg Plantain
Folate 3µg 26µg Plantain
Vitamin K 2.2µg 0.7µg Apple
Tryptophan 0.001mg 0.009mg Plantain
Threonine 0.006mg 0.021mg Plantain
Isoleucine 0.006mg 0.022mg Plantain
Leucine 0.013mg 0.036mg Plantain
Lysine 0.012mg 0.037mg Plantain
Methionine 0.001mg 0.01mg Plantain
Phenylalanine 0.006mg 0.027mg Plantain
Valine 0.012mg 0.028mg Plantain
Histidine 0.005mg 0.039mg Plantain
Saturated Fat 0.028g 0.069g Apple
Monounsaturated Fat 0.007g 0.015g Plantain
Polyunsaturated fat 0.051g 0.033g Apple

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Apple 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
5%
Apple
18%
Plantain
Minerals Daily Need Coverage Score
4%
Apple
13%
Plantain

Comparison summary

Which food is richer in minerals?
Plantain
Plantain is relatively richer in minerals
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?
Apple
Apple is lower in Sugar (difference - 3.61g)
Which food contains less Sodium?
Apple
Apple contains less Sodium (difference - 4mg)
Which food is lower in Saturated Fat?
Apple
Apple is lower in Saturated Fat (difference - 0.041g)
Which food is lower in glycemic index?
Apple
Apple is lower in glycemic index (difference - 1)
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. Apple - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171688/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.