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  6. Blackberry vs. Plantain raw

Blackberry vs. Plantain raw — In-Depth Nutrition Comparison

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How are Blackberry and Plantain raw different?

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

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

Infographic

Blackberry vs Plantain raw 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.
Blackberry
Blackberry
6
:
4
Plantain raw
Plantain raw
Contains more Calcium +866.7%
Contains less Sodium -75%
Contains more Zinc +278.6%
Contains more Copper +103.7%
Contains more Magnesium +85%
Contains more Phosphorus +54.5%
Contains more Potassium +208%
Contains more Selenium +275%
Equal in Iron - 0.6
Blackberry
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 24% 15% 10% 15% 1% 15% 56% 85% 3%
Plantain raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 23% 27% 15% 45% 1% 4% 27% 0% 9%
Contains more Calcium +866.7%
Contains less Sodium -75%
Contains more Zinc +278.6%
Contains more Copper +103.7%
Contains more Magnesium +85%
Contains more Phosphorus +54.5%
Contains more Potassium +208%
Contains more Selenium +275%
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Blackberry
Blackberry
5
:
5
Plantain raw
Plantain raw
Contains more Vitamin E +735.7%
Contains more Vitamin C +14.1%
Contains more Folate +13.6%
Contains more Vitamin K +2728.6%
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
Blackberry
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 13% 24% 0% 70% 5% 6% 13% 17% 7% 19% 0% 50%
Plantain raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 68% 3% 0% 62% 14% 13% 13% 16% 69% 17% 0% 2%
Contains more Vitamin E +735.7%
Contains more Vitamin C +14.1%
Contains more Folate +13.6%
Contains more Vitamin K +2728.6%
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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Blackberry
Blackberry
3
:
2
Plantain raw
Plantain raw
Contains more Fats +32.4%
Contains more Water +35%
Contains more Carbs +231.8%
Contains more Other +222.2%
Equal in Protein - 1.3
Blackberry
10% 88%
Protein: 1.39 g
Fats: 0.49 g
Carbs: 9.61 g
Water: 88.15 g
Other: 0.36 g
Plantain raw
32% 65%
Protein: 1.3 g
Fats: 0.37 g
Carbs: 31.89 g
Water: 65.28 g
Other: 1.16 g
Contains more Fats +32.4%
Contains more Water +35%
Contains more Carbs +231.8%
Contains more Other +222.2%
Equal in Protein - 1.3

Fat Type Comparison

Fat type breakdown side-by-side comparison
Blackberry
Blackberry
3
:
0
Plantain raw
Plantain raw
Contains less Saturated Fat -90.2%
Contains more Monounsaturated Fat +46.9%
Contains more Polyunsaturated fat +305.8%
Blackberry
4% 14% 82%
Saturated Fat: 0.014 g
Monounsaturated Fat: 0.047 g
Polyunsaturated fat: 0.28 g
Plantain raw
59% 13% 28%
Saturated Fat: 0.143 g
Monounsaturated Fat: 0.032 g
Polyunsaturated fat: 0.069 g
Contains less Saturated Fat -90.2%
Contains more Monounsaturated Fat +46.9%
Contains more Polyunsaturated fat +305.8%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Blackberry Plantain raw
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 Plantain raw Opinion
Net carbs 4.31g 29.59g Plantain raw
Protein 1.39g 1.3g Blackberry
Fats 0.49g 0.37g Blackberry
Carbs 9.61g 31.89g Plantain raw
Calories 43kcal 122kcal Plantain raw
Fructose 2.4g Blackberry
Sugar 4.88g 15g Blackberry
Fiber 5.3g 2.3g Blackberry
Calcium 29mg 3mg Blackberry
Iron 0.62mg 0.6mg Blackberry
Magnesium 20mg 37mg Plantain raw
Phosphorus 22mg 34mg Plantain raw
Potassium 162mg 499mg Plantain raw
Sodium 1mg 4mg Blackberry
Zinc 0.53mg 0.14mg Blackberry
Copper 0.165mg 0.081mg Blackberry
Manganese 0.646mg Blackberry
Selenium 0.4µg 1.5µg Plantain raw
Vitamin A 214IU 1127IU Plantain raw
Vitamin A RAE 11µg 56µg Plantain raw
Vitamin E 1.17mg 0.14mg Blackberry
Vitamin C 21mg 18.4mg Blackberry
Vitamin B1 0.02mg 0.052mg Plantain raw
Vitamin B2 0.026mg 0.054mg Plantain raw
Vitamin B3 0.646mg 0.686mg Plantain raw
Vitamin B5 0.276mg 0.26mg Blackberry
Vitamin B6 0.03mg 0.299mg Plantain raw
Folate 25µg 22µg Blackberry
Vitamin K 19.8µg 0.7µg Blackberry
Tryptophan 0.015mg Plantain raw
Threonine 0.034mg Plantain raw
Isoleucine 0.036mg Plantain raw
Leucine 0.059mg Plantain raw
Lysine 0.06mg Plantain raw
Methionine 0.017mg Plantain raw
Phenylalanine 0.044mg Plantain raw
Valine 0.046mg Plantain raw
Histidine 0.064mg Plantain raw
Saturated Fat 0.014g 0.143g Blackberry
Monounsaturated Fat 0.047g 0.032g Blackberry
Polyunsaturated fat 0.28g 0.069g Blackberry

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Blackberry Plantain raw
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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
18%
Blackberry
23%
Plantain raw
Minerals Daily Need Coverage Score
23%
Blackberry
15%
Plantain raw

Comparison summary

Which food is cheaper?
Plantain raw
Plantain raw 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

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. Blackberry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173946/nutrients
  2. Plantain raw - 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.