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Blackberry vs Cooking plantain - In-Depth Nutrition Comparison

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How are Blackberry and Cooking plantain different?

  • Blackberry is higher in Vitamin K, Fiber, Copper, and Vitamin E , however Cooking plantain is richer in Vitamin B6, Potassium, and Vitamin A.
  • Daily need coverage for Vitamin B6 from Cooking plantain is 21% higher.
  • Blackberry contains 28 times more Vitamin K than Cooking plantain. While Blackberry contains 19.8µg of Vitamin K, Cooking plantain contains only 0.7µg.

Blackberries, raw and Plantains, raw are the varieties used in this article.

Infographic

Blackberry vs Cooking plantain 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +866.7%
Contains more Copper +103.7%
Contains more Zinc +278.6%
Contains less Sodium -75%
Contains more Potassium +208%
Contains more Magnesium +85%
Contains more Phosphorus +54.5%
Equal in Iron - 0.6
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 24% 9% 15% 15% 56% 15% 10% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 23% 1% 45% 27% 27% 4% 15% 1%
Contains more Calcium +866.7%
Contains more Copper +103.7%
Contains more Zinc +278.6%
Contains less Sodium -75%
Contains more Potassium +208%
Contains more Magnesium +85%
Contains more Phosphorus +54.5%
Equal in Iron - 0.6

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin C +14.1%
Contains more Vitamin E +735.7%
Contains more Vitamin K +2728.6%
Contains more Folate +13.6%
Contains more Vitamin A +426.6%
Contains more Vitamin B1 +160%
Contains more Vitamin B2 +107.7%
Contains more Vitamin B6 +896.7%
Equal in Vitamin B3 - 0.686
Equal in Vitamin B5 - 0.26
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 70% 13% 24% 0% 5% 6% 13% 17% 7% 0% 50% 19%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 62% 68% 3% 0% 14% 13% 13% 16% 69% 0% 2% 17%
Contains more Vitamin C +14.1%
Contains more Vitamin E +735.7%
Contains more Vitamin K +2728.6%
Contains more Folate +13.6%
Contains more Vitamin A +426.6%
Contains more Vitamin B1 +160%
Contains more Vitamin B2 +107.7%
Contains more Vitamin B6 +896.7%
Equal in Vitamin B3 - 0.686
Equal in Vitamin B5 - 0.26

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Blackberry Cooking plantain
Lower in price ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Blackberry Cooking plantain Opinion
Calories 43kcal 122kcal Cooking plantain
Protein 1.39g 1.3g Blackberry
Fats 0.49g 0.37g Blackberry
Vitamin C 21mg 18.4mg Blackberry
Net carbs 4.31g 29.59g Cooking plantain
Carbs 9.61g 31.89g Cooking plantain
Cholesterol 0mg 0mg
Vitamin D 0IU 0IU
Iron 0.62mg 0.6mg Blackberry
Calcium 29mg 3mg Blackberry
Potassium 162mg 499mg Cooking plantain
Magnesium 20mg 37mg Cooking plantain
Sugar 4.88g 15g Blackberry
Fiber 5.3g 2.3g Blackberry
Copper 0.165mg 0.081mg Blackberry
Zinc 0.53mg 0.14mg Blackberry
Starch 0g g Blackberry
Phosphorus 22mg 34mg Cooking plantain
Sodium 1mg 4mg Blackberry
Vitamin A 214IU 1127IU Cooking plantain
Vitamin E 1.17mg 0.14mg Blackberry
Vitamin D 0µg 0µg
Vitamin B1 0.02mg 0.052mg Cooking plantain
Vitamin B2 0.026mg 0.054mg Cooking plantain
Vitamin B3 0.646mg 0.686mg Cooking plantain
Vitamin B5 0.276mg 0.26mg Blackberry
Vitamin B6 0.03mg 0.299mg Cooking plantain
Vitamin B12 0µg 0µg
Vitamin K 19.8µg 0.7µg Blackberry
Folate 25µg 22µg Blackberry
Trans Fat 0g 0g
Saturated Fat 0.014g 0.143g Blackberry
Monounsaturated Fat 0.047g 0.032g Blackberry
Polyunsaturated fat 0.28g 0.069g Blackberry
Tryptophan mg 0.015mg Cooking plantain
Threonine mg 0.034mg Cooking plantain
Isoleucine mg 0.036mg Cooking plantain
Leucine mg 0.059mg Cooking plantain
Lysine mg 0.06mg Cooking plantain
Methionine mg 0.017mg Cooking plantain
Phenylalanine mg 0.044mg Cooking plantain
Valine mg 0.046mg Cooking plantain
Histidine mg 0.064mg Cooking plantain
Fructose 2.4g g Blackberry

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Blackberry Cooking plantain
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
18
Blackberry
23
Cooking plantain
Mineral Summary Score
17
Blackberry
17
Cooking plantain

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
8%
Blackberry
8%
Cooking plantain
Carbohydrates
10%
Blackberry
32%
Cooking plantain
Fats
2%
Blackberry
2%
Cooking plantain

Comparison summary

Which food is cheaper?
Cooking plantain
Cooking plantain is cheaper (difference - $0.3)
Which food is lower in Sugar?
Blackberry
Blackberry is lower in Sugar (difference - 10.12g)
Which food contains less Sodium?
Blackberry
Blackberry contains less Sodium (difference - 3mg)
Which food is lower in Saturated Fat?
Blackberry
Blackberry is lower in Saturated Fat (difference - 0.129g)
Which food is lower in glycemic index?
Blackberry
Blackberry is lower in glycemic index (difference - 12)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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.
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.

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Blackberry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173946/nutrients
  2. Cooking plantain - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169130/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.