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  6. Apple vs. Plantain

Apple vs. Plantain — In-Depth Nutrition Comparison

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Differences between apples and plantains

  • Apples contain less vitamin A, vitamin B6, potassium, vitamin C, magnesium, folate, and iron than plantains.
  • Plantains' daily need coverage for vitamin A is 17% 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
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 3.6% 1.8% 9.4% 4.5% 9% 1.1% 4.7% 0.13% 4.6% 0%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 0.6% 41% 22% 22% 3.5% 12% 0.65% 0% 7.6%
Contains more CalciumCalcium +200%
Contains less SodiumSodium -80%
Contains more ManganeseManganese +∞%
Contains more MagnesiumMagnesium +540%
Contains more PotassiumPotassium +334.6%
Contains more IronIron +383.3%
Contains more CopperCopper +144.4%
Contains more ZincZinc +225%
Contains more PhosphorusPhosphorus +154.5%
Contains more SeleniumSelenium +∞%

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
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 15% 0% 1% 3.6% 4.3% 6% 1.7% 3.7% 9.5% 0% 5.5% 2.3%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 36% 0% 15% 2.6% 12% 12% 14% 14% 55% 0% 1.8% 20%
Contains more Vitamin EVitamin E +38.5%
Contains more Vitamin KVitamin K +214.3%
Contains more Vitamin CVitamin C +137%
Contains more Vitamin AVitamin A +1400%
Contains more Vitamin B1Vitamin B1 +170.6%
Contains more Vitamin B2Vitamin B2 +100%
Contains more Vitamin B3Vitamin B3 +730.8%
Contains more Vitamin B5Vitamin B5 +282%
Contains more Vitamin B6Vitamin B6 +485.4%
Contains more FolateFolate +766.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Apple Plantain DV% diff.
Vitamin B6 0.041mg 0.24mg 15%
Potassium 107mg 465mg 11%
Vitamin C 4.6mg 10.9mg 7%
Fructose 5.9g 7%
Carbs 13.81g 31.15g 6%
Magnesium 5mg 32mg 6%
Iron 0.12mg 0.58mg 6%
Folate 3µg 26µg 6%
Vitamin A 3µg 45µg 5%
Copper 0.027mg 0.066mg 4%
Vitamin B3 0.091mg 0.756mg 4%
Calories 52kcal 116kcal 3%
Selenium 0µg 1.4µg 3%
Vitamin B5 0.061mg 0.233mg 3%
Phosphorus 11mg 28mg 2%
Manganese 0.035mg 2%
Vitamin B1 0.017mg 0.046mg 2%
Vitamin B2 0.026mg 0.052mg 2%
Choline 3.4mg 12.7mg 2%
Protein 0.26g 0.79g 1%
Zinc 0.04mg 0.13mg 1%
Vitamin K 2.2µg 0.7µg 1%
Weight per 100 calories 192g 86g N/A
Fats 0.17g 0.18g 0%
Net carbs 11.41g 28.85g N/A
Calcium 6mg 2mg 0%
Sugar 10.39g 14g N/A
Fiber 2.4g 2.3g 0%
Starch 0.05g 0%
Sodium 1mg 5mg 0%
Vitamin E 0.18mg 0.13mg 0%
Saturated fat 0.028g 0.069g 0%
Monounsaturated fat 0.007g 0.015g 0%
Polyunsaturated fat 0.051g 0.033g 0%
Tryptophan 0.001mg 0.009mg 0%
Threonine 0.006mg 0.021mg 0%
Isoleucine 0.006mg 0.022mg 0%
Leucine 0.013mg 0.036mg 0%
Lysine 0.012mg 0.037mg 0%
Methionine 0.001mg 0.01mg 0%
Phenylalanine 0.006mg 0.027mg 0%
Valine 0.012mg 0.028mg 0%
Histidine 0.005mg 0.039mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Apple
Apple
1
14% 86%
Protein: 0.26 g
Fats: 0.17 g
Carbs: 13.81 g
Water: 85.56 g
Other: 0.2 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 WaterWater +27.1%
Contains more ProteinProtein +203.8%
Contains more CarbsCarbs +125.6%
Contains more OtherOther +190%
~equal in Fats ~0.18g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Apple
Apple
2
33% 8% 59%
Saturated fat: Sat. Fat 0.028 g
Monounsaturated fat: Mono. Fat 0.007 g
Polyunsaturated fat: Poly. Fat 0.051 g
59% 13% 28%
Saturated fat: Sat. Fat 0.069 g
Monounsaturated fat: Mono. Fat 0.015 g
Polyunsaturated fat: Poly. Fat 0.033 g
Contains less Sat. FatSaturated fat -59.4%
Contains more Poly. FatPolyunsaturated fat +54.5%
Contains more Mono. FatMonounsaturated fat +114.3%

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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.