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Blueberry vs. Plantain — In-Depth Nutrition Comparison

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How are Blueberry and Plantain different?

  • Blueberry is richer in Vitamin K, while Plantain is higher in Vitamin B6, Potassium, and Magnesium.
  • Blueberry covers your daily need of Vitamin K 15% more than Plantain.

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

Infographic

Blueberry vs 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Contains more Calcium +200%
Contains less Sodium -80%
Contains more Zinc +23.1%
Contains more Iron +107.1%
Contains more Magnesium +433.3%
Contains more Phosphorus +133.3%
Contains more Potassium +503.9%
Contains more Copper +15.8%
Contains more Selenium +1300%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 11% 5% 6% 7% 1% 5% 19% 44% 1%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 22% 23% 12% 42% 1% 4% 22% 0% 8%
Contains more Calcium +200%
Contains less Sodium -80%
Contains more Zinc +23.1%
Contains more Iron +107.1%
Contains more Magnesium +433.3%
Contains more Phosphorus +133.3%
Contains more Potassium +503.9%
Contains more Copper +15.8%
Contains more Selenium +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.
:
Contains more Vitamin E +338.5%
Contains more Vitamin K +2657.1%
Contains more Vitamin A +1583.3%
Contains more Vitamin C +12.4%
Contains more Vitamin B1 +24.3%
Contains more Vitamin B2 +26.8%
Contains more Vitamin B3 +80.9%
Contains more Vitamin B5 +87.9%
Contains more Vitamin B6 +361.5%
Contains more Folate +333.3%
Contains more Choline +111.7%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 4% 12% 0% 33% 10% 10% 8% 8% 12% 5% 0% 4% 49%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 55% 3% 0% 37% 12% 12% 15% 14% 56% 20% 0% 7% 2%
Contains more Vitamin E +338.5%
Contains more Vitamin K +2657.1%
Contains more Vitamin A +1583.3%
Contains more Vitamin C +12.4%
Contains more Vitamin B1 +24.3%
Contains more Vitamin B2 +26.8%
Contains more Vitamin B3 +80.9%
Contains more Vitamin B5 +87.9%
Contains more Vitamin B6 +361.5%
Contains more Folate +333.3%
Contains more Choline +111.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Fats +83.3%
Contains more Water +25.1%
Contains more Carbs +115%
Contains more Other +152.2%
Equal in Protein - 0.79
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 Fats +83.3%
Contains more Water +25.1%
Contains more Carbs +115%
Contains more Other +152.2%
Equal in Protein - 0.79

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -59.4%
Contains more Monounsaturated Fat +213.3%
Contains more Polyunsaturated fat +342.4%
13% 21% 66%
Saturated Fat: 0.028 g
Monounsaturated Fat: 0.047 g
Polyunsaturated fat: 0.146 g
59% 13% 28%
Saturated Fat: 0.069 g
Monounsaturated Fat: 0.015 g
Polyunsaturated fat: 0.033 g
Contains less Saturated Fat -59.4%
Contains more Monounsaturated Fat +213.3%
Contains more Polyunsaturated fat +342.4%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Blueberry 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 Plantain Opinion
Net carbs 12.09g 28.85g Plantain
Protein 0.74g 0.79g Plantain
Fats 0.33g 0.18g Blueberry
Carbs 14.49g 31.15g Plantain
Calories 57kcal 116kcal Plantain
Starch 0.03g Blueberry
Fructose 4.97g Blueberry
Sugar 9.96g 14g Blueberry
Fiber 2.4g 2.3g Blueberry
Calcium 6mg 2mg Blueberry
Iron 0.28mg 0.58mg Plantain
Magnesium 6mg 32mg Plantain
Phosphorus 12mg 28mg Plantain
Potassium 77mg 465mg Plantain
Sodium 1mg 5mg Blueberry
Zinc 0.16mg 0.13mg Blueberry
Copper 0.057mg 0.066mg Plantain
Manganese 0.336mg Blueberry
Selenium 0.1µg 1.4µg Plantain
Vitamin A 54IU 909IU Plantain
Vitamin A RAE 3µg 45µg Plantain
Vitamin E 0.57mg 0.13mg Blueberry
Vitamin C 9.7mg 10.9mg Plantain
Vitamin B1 0.037mg 0.046mg Plantain
Vitamin B2 0.041mg 0.052mg Plantain
Vitamin B3 0.418mg 0.756mg Plantain
Vitamin B5 0.124mg 0.233mg Plantain
Vitamin B6 0.052mg 0.24mg Plantain
Folate 6µg 26µg Plantain
Choline 6mg 12.7mg Plantain
Vitamin K 19.3µg 0.7µg Blueberry
Tryptophan 0.003mg 0.009mg Plantain
Threonine 0.02mg 0.021mg Plantain
Isoleucine 0.023mg 0.022mg Blueberry
Leucine 0.044mg 0.036mg Blueberry
Lysine 0.013mg 0.037mg Plantain
Methionine 0.012mg 0.01mg Blueberry
Phenylalanine 0.026mg 0.027mg Plantain
Valine 0.031mg 0.028mg Blueberry
Histidine 0.011mg 0.039mg Plantain
Saturated Fat 0.028g 0.069g Blueberry
Monounsaturated Fat 0.047g 0.015g Blueberry
Polyunsaturated fat 0.146g 0.033g Blueberry

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Blueberry 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 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
11%
Blueberry
18%
Plantain
Minerals Daily Need Coverage Score
10%
Blueberry
13%
Plantain

Comparison summary

Which food is lower in glycemic index?
Plantain
Plantain is lower in glycemic index (difference - 16)
Which food is cheaper?
Plantain
Plantain is cheaper (difference - $0.3)
Which food is richer in minerals?
Plantain
Plantain is relatively richer in minerals
Which food is richer in vitamins?
Plantain
Plantain is relatively richer in vitamins
Which food is lower in Sugar?
Blueberry
Blueberry is lower in Sugar (difference - 4.04g)
Which food contains less Sodium?
Blueberry
Blueberry contains less Sodium (difference - 4mg)
Which food is lower in Saturated Fat?
Blueberry
Blueberry is lower in Saturated Fat (difference - 0.041g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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.