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Blueberry vs. Plantain — In-Depth Nutrition Comparison

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How are blueberries and plantains different?

  • Blueberries are richer in vitamin K, while plantains are higher in vitamin A, vitamin B6, potassium, and magnesium.
  • Plantains cover your daily need for vitamin A, 17% more than blueberries.
  • Blueberries contain 28 times more vitamin K than plantains. Blueberries contain 19.3µg of vitamin K, while plantains contain 0.7µg.
  • Blueberries are lower in sugar.
  • Blueberries have a higher glycemic index (53) than plantains (37).

Blueberries, raw and Plantains, cooked types were used in this article.

Infographic

Blueberry vs 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" 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 4.3% 1.8% 6.8% 11% 19% 4.4% 5.1% 0.13% 44% 0.55%
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 more ZincZinc +23.1%
Contains less SodiumSodium -80%
Contains more ManganeseManganese +∞%
Contains more MagnesiumMagnesium +433.3%
Contains more PotassiumPotassium +503.9%
Contains more IronIron +107.1%
Contains more CopperCopper +15.8%
Contains more PhosphorusPhosphorus +133.3%
Contains more SeleniumSelenium +1300%

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 32% 1% 11% 0% 9.3% 9.5% 7.8% 7.4% 12% 0% 48% 4.5% 3.3%
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 36% 15% 2.6% 0% 12% 12% 14% 14% 55% 0% 1.8% 20% 6.9%
Contains more Vitamin EVitamin E +338.5%
Contains more Vitamin KVitamin K +2657.1%
Contains more Vitamin CVitamin C +12.4%
Contains more Vitamin AVitamin A +1400%
Contains more Vitamin B1Vitamin B1 +24.3%
Contains more Vitamin B2Vitamin B2 +26.8%
Contains more Vitamin B3Vitamin B3 +80.9%
Contains more Vitamin B5Vitamin B5 +87.9%
Contains more Vitamin B6Vitamin B6 +361.5%
Contains more FolateFolate +333.3%
Contains more CholineCholine +111.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Blueberry Plantain DV% diff.
Vitamin K 19.3µg 0.7µg 16%
Manganese 0.336mg 15%
Vitamin B6 0.052mg 0.24mg 14%
Potassium 77mg 465mg 11%
Fructose 4.97g 6%
Carbs 14.49g 31.15g 6%
Magnesium 6mg 32mg 6%
Vitamin A 3µg 45µg 5%
Folate 6µg 26µg 5%
Iron 0.28mg 0.58mg 4%
Vitamin E 0.57mg 0.13mg 3%
Calories 57kcal 116kcal 3%
Vitamin B5 0.124mg 0.233mg 2%
Phosphorus 12mg 28mg 2%
Vitamin B3 0.418mg 0.756mg 2%
Selenium 0.1µg 1.4µg 2%
Copper 0.057mg 0.066mg 1%
Vitamin B2 0.041mg 0.052mg 1%
Polyunsaturated fat 0.146g 0.033g 1%
Choline 6mg 12.7mg 1%
Vitamin C 9.7mg 10.9mg 1%
Vitamin B1 0.037mg 0.046mg 1%
Protein 0.74g 0.79g 0%
Fats 0.33g 0.18g 0%
Net carbs 12.09g 28.85g N/A
Calcium 6mg 2mg 0%
Sugar 9.96g 14g N/A
Fiber 2.4g 2.3g 0%
Zinc 0.16mg 0.13mg 0%
Starch 0.03g 0%
Sodium 1mg 5mg 0%
Saturated fat 0.028g 0.069g 0%
Monounsaturated fat 0.047g 0.015g 0%
Tryptophan 0.003mg 0.009mg 0%
Threonine 0.02mg 0.021mg 0%
Isoleucine 0.023mg 0.022mg 0%
Leucine 0.044mg 0.036mg 0%
Lysine 0.013mg 0.037mg 0%
Methionine 0.012mg 0.01mg 0%
Phenylalanine 0.026mg 0.027mg 0%
Valine 0.031mg 0.028mg 0%
Histidine 0.011mg 0.039mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
14% 84%
Protein: 0.74 g
Fats: 0.33 g
Carbs: 14.49 g
Water: 84.21 g
Other: 0.23 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 FatsFats +83.3%
Contains more WaterWater +25.1%
Contains more CarbsCarbs +115%
Contains more OtherOther +152.2%
~equal in Protein ~0.79g

Fat Type Comparison

Fat type breakdown side-by-side comparison
13% 21% 66%
Saturated fat: Sat. Fat 0.028 g
Monounsaturated fat: Mono. Fat 0.047 g
Polyunsaturated fat: Poly. Fat 0.146 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 Mono. FatMonounsaturated fat +213.3%
Contains more Poly. FatPolyunsaturated fat +342.4%

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