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Blueberry vs Cooking plantain - In-Depth Nutrition Comparison

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What are the differences between Blueberry and Cooking plantain?

  • Blueberry is higher in Vitamin K, yet Cooking plantain is higher in Vitamin B6, Potassium, Vitamin C, Magnesium, and Vitamin A RAE.
  • Cooking plantain's daily need coverage for Vitamin B6 is 19% more.
  • Blueberry has 28 times more Vitamin K than Cooking plantain. While Blueberry has 19.3µg of Vitamin K, Cooking plantain has only 0.7µg.
  • The amount of Sugar in Blueberry is lower.

We used Blueberries, raw and Plantains, raw types in this article.

Infographic

Blueberry vs Cooking 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Blueberry
Blueberry
3
:
5
Cooking plantain
Cooking plantain
Contains more Calcium +100%
Contains less Sodium -75%
Contains more Zinc +14.3%
Contains more Iron +114.3%
Contains more Magnesium +516.7%
Contains more Phosphorus +183.3%
Contains more Potassium +548.1%
Contains more Copper +42.1%
Blueberry
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 2% 11% 5% 6% 7% 1% 5% 19%
Cooking plantain
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 1% 23% 27% 15% 45% 1% 4% 27%
Contains more Calcium +100%
Contains less Sodium -75%
Contains more Zinc +14.3%
Contains more Iron +114.3%
Contains more Magnesium +516.7%
Contains more Phosphorus +183.3%
Contains more Potassium +548.1%
Contains more Copper +42.1%

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
Blueberry
Blueberry
2
:
8
Cooking plantain
Cooking plantain
Contains more Vitamin E +307.1%
Contains more Vitamin K +2657.1%
Contains more Vitamin A +1987%
Contains more Vitamin C +89.7%
Contains more Vitamin B1 +40.5%
Contains more Vitamin B2 +31.7%
Contains more Vitamin B3 +64.1%
Contains more Vitamin B5 +109.7%
Contains more Vitamin B6 +475%
Contains more Folate +266.7%
Blueberry
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 4% 12% 0% 33% 10% 10% 8% 8% 12% 5% 0% 49%
Cooking plantain
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 +307.1%
Contains more Vitamin K +2657.1%
Contains more Vitamin A +1987%
Contains more Vitamin C +89.7%
Contains more Vitamin B1 +40.5%
Contains more Vitamin B2 +31.7%
Contains more Vitamin B3 +64.1%
Contains more Vitamin B5 +109.7%
Contains more Vitamin B6 +475%
Contains more Folate +266.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Blueberry
Blueberry
1
:
4
Cooking plantain
Cooking plantain
Contains more Water +29%
Contains more Protein +75.7%
Contains more Fats +12.1%
Contains more Carbs +120.1%
Contains more Other +404.3%
Blueberry
14% 84%
Protein: 0.74 g
Fats: 0.33 g
Carbs: 14.49 g
Water: 84.21 g
Other: 0.23 g
Cooking plantain
32% 65%
Protein: 1.3 g
Fats: 0.37 g
Carbs: 31.89 g
Water: 65.28 g
Other: 1.16 g
Contains more Water +29%
Contains more Protein +75.7%
Contains more Fats +12.1%
Contains more Carbs +120.1%
Contains more Other +404.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Blueberry
Blueberry
3
:
0
Cooking plantain
Cooking plantain
Contains less Saturated Fat -80.4%
Contains more Monounsaturated Fat +46.9%
Contains more Polyunsaturated fat +111.6%
Blueberry
13% 21% 66%
Saturated Fat: 0.028 g
Monounsaturated Fat: 0.047 g
Polyunsaturated fat: 0.146 g
Cooking plantain
59% 13% 28%
Saturated Fat: 0.143 g
Monounsaturated Fat: 0.032 g
Polyunsaturated fat: 0.069 g
Contains less Saturated Fat -80.4%
Contains more Monounsaturated Fat +46.9%
Contains more Polyunsaturated fat +111.6%

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.
Blueberry Cooking plantain
Lower in glycemic index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Blueberry Cooking plantain Opinion
Net carbs 12.09g 29.59g Cooking plantain
Protein 0.74g 1.3g Cooking plantain
Fats 0.33g 0.37g Cooking plantain
Carbs 14.49g 31.89g Cooking plantain
Calories 57kcal 122kcal Cooking plantain
Starch 0.03g Blueberry
Fructose 4.97g Blueberry
Sugar 9.96g 15g Blueberry
Fiber 2.4g 2.3g Blueberry
Calcium 6mg 3mg Blueberry
Iron 0.28mg 0.6mg Cooking plantain
Magnesium 6mg 37mg Cooking plantain
Phosphorus 12mg 34mg Cooking plantain
Potassium 77mg 499mg Cooking plantain
Sodium 1mg 4mg Blueberry
Zinc 0.16mg 0.14mg Blueberry
Copper 0.057mg 0.081mg Cooking plantain
Vitamin A 54IU 1127IU Cooking plantain
Vitamin A RAE 3µg 56µg Cooking plantain
Vitamin E 0.57mg 0.14mg Blueberry
Vitamin C 9.7mg 18.4mg Cooking plantain
Vitamin B1 0.037mg 0.052mg Cooking plantain
Vitamin B2 0.041mg 0.054mg Cooking plantain
Vitamin B3 0.418mg 0.686mg Cooking plantain
Vitamin B5 0.124mg 0.26mg Cooking plantain
Vitamin B6 0.052mg 0.299mg Cooking plantain
Folate 6µg 22µg Cooking plantain
Vitamin K 19.3µg 0.7µg Blueberry
Tryptophan 0.003mg 0.015mg Cooking plantain
Threonine 0.02mg 0.034mg Cooking plantain
Isoleucine 0.023mg 0.036mg Cooking plantain
Leucine 0.044mg 0.059mg Cooking plantain
Lysine 0.013mg 0.06mg Cooking plantain
Methionine 0.012mg 0.017mg Cooking plantain
Phenylalanine 0.026mg 0.044mg Cooking plantain
Valine 0.031mg 0.046mg Cooking plantain
Histidine 0.011mg 0.064mg Cooking plantain
Saturated Fat 0.028g 0.143g Blueberry
Monounsaturated Fat 0.047g 0.032g Blueberry
Polyunsaturated fat 0.146g 0.069g Blueberry

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Blueberry Cooking 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 show how much of your all daily needs across all vitamins or minerals this food would cover if you took three 100 grams servings of it (approximation of 3 serving sizes)
Vitamins Daily Need Coverage Score
12%
Blueberry
23%
Cooking plantain
Minerals Daily Need Coverage Score
7%
Blueberry
17%
Cooking plantain

Comparison summary

Which food is lower in glycemic index?
Cooking plantain
Cooking plantain is lower in glycemic index (difference - 16)
Which food is cheaper?
Cooking plantain
Cooking plantain is cheaper (difference - $0.3)
Which food is richer in minerals?
Cooking plantain
Cooking plantain is relatively richer in minerals
Which food is richer in vitamins?
Cooking plantain
Cooking plantain is relatively richer in vitamins
Which food is lower in Sugar?
Blueberry
Blueberry is lower in Sugar (difference - 5.04g)
Which food contains less Sodium?
Blueberry
Blueberry contains less Sodium (difference - 3mg)
Which food is lower in Saturated Fat?
Blueberry
Blueberry is lower in Saturated Fat (difference - 0.115g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Blueberry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171711/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.