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  6. Blackberry vs. Plantain raw

Blackberry vs. Plantain raw — In-Depth Nutrition Comparison

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How are blackberries and plantain raw different?

  • Blackberries are higher in vitamin K, fiber, copper, and vitamin E; however, plantain raw is richer in vitamin B6, vitamin A, and potassium.
  • Daily need coverage for vitamin B6 for plantain raw is 21% higher.
  • Blackberries contain 28 times more vitamin K than plantain raw. While blackberries contain 19.8µg of vitamin K, plantain raw contains only 0.7µg.
  • Blackberries have a lower glycemic index (25) than plantain raw (37).

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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 8.7% 14% 23% 55% 14% 9.4% 0.13% 84% 2.2%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 26% 0.9% 44% 23% 27% 3.8% 15% 0.52% 0% 8.2%
Contains more CalciumCalcium +866.7%
Contains more CopperCopper +103.7%
Contains more ZincZinc +278.6%
Contains less SodiumSodium -75%
Contains more ManganeseManganese +∞%
Contains more MagnesiumMagnesium +85%
Contains more PotassiumPotassium +208%
Contains more PhosphorusPhosphorus +54.5%
Contains more SeleniumSelenium +275%
~equal in Iron ~0.6mg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 70% 3.7% 23% 0% 5% 6% 12% 17% 6.9% 0% 50% 19% 4.6%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 61% 19% 2.8% 0% 13% 12% 13% 16% 69% 0% 1.8% 17% 7.4%
Contains more Vitamin CVitamin C +14.1%
Contains more Vitamin EVitamin E +735.7%
Contains more Vitamin KVitamin K +2728.6%
Contains more FolateFolate +13.6%
Contains more Vitamin AVitamin A +409.1%
Contains more Vitamin B1Vitamin B1 +160%
Contains more Vitamin B2Vitamin B2 +107.7%
Contains more Vitamin B6Vitamin B6 +896.7%
Contains more CholineCholine +58.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~0.686mg
~equal in Vitamin B5 ~0.26mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Blackberry Plantain raw DV% diff.
Manganese 0.646mg 28%
Vitamin B6 0.03mg 0.299mg 21%
Vitamin K 19.8µg 0.7µg 16%
Fiber 5.3g 2.3g 12%
Potassium 162mg 499mg 10%
Copper 0.165mg 0.081mg 9%
Carbs 9.61g 31.89g 7%
Vitamin E 1.17mg 0.14mg 7%
Vitamin A 11µg 56µg 5%
Calories 43kcal 122kcal 4%
Magnesium 20mg 37mg 4%
Zinc 0.53mg 0.14mg 4%
Vitamin B1 0.02mg 0.052mg 3%
Fructose 2.4g 3%
Vitamin C 21mg 18.4mg 3%
Calcium 29mg 3mg 3%
Phosphorus 22mg 34mg 2%
Selenium 0.4µg 1.5µg 2%
Vitamin B2 0.026mg 0.054mg 2%
Polyunsaturated fat 0.28g 0.069g 1%
Saturated fat 0.014g 0.143g 1%
Folate 25µg 22µg 1%
Choline 8.5mg 13.5mg 1%
Protein 1.39g 1.3g 0%
Fats 0.49g 0.37g 0%
Net carbs 4.31g 29.59g N/A
Iron 0.62mg 0.6mg 0%
Sugar 4.88g 15g N/A
Sodium 1mg 4mg 0%
Vitamin B3 0.646mg 0.686mg 0%
Vitamin B5 0.276mg 0.26mg 0%
Monounsaturated fat 0.047g 0.032g 0%
Tryptophan 0.015mg 0%
Threonine 0.034mg 0%
Isoleucine 0.036mg 0%
Leucine 0.059mg 0%
Lysine 0.06mg 0%
Methionine 0.017mg 0%
Phenylalanine 0.044mg 0%
Valine 0.046mg 0%
Histidine 0.064mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
10% 88%
Protein: 1.39 g
Fats: 0.49 g
Carbs: 9.61 g
Water: 88.15 g
Other: 0.36 g
32% 65%
Protein: 1.3 g
Fats: 0.37 g
Carbs: 31.89 g
Water: 65.28 g
Other: 1.16 g
Contains more FatsFats +32.4%
Contains more WaterWater +35%
Contains more CarbsCarbs +231.8%
Contains more OtherOther +222.2%
~equal in Protein ~1.3g

Fat Type Comparison

Fat type breakdown side-by-side comparison
4% 14% 82%
Saturated fat: Sat. Fat 0.014 g
Monounsaturated fat: Mono. Fat 0.047 g
Polyunsaturated fat: Poly. Fat 0.28 g
59% 13% 28%
Saturated fat: Sat. Fat 0.143 g
Monounsaturated fat: Mono. Fat 0.032 g
Polyunsaturated fat: Poly. Fat 0.069 g
Contains less Sat. FatSaturated fat -90.2%
Contains more Mono. FatMonounsaturated fat +46.9%
Contains more Poly. FatPolyunsaturated fat +305.8%

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.