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  6. Blueberry vs. Plantain raw

Blueberry vs. Plantain raw — In-Depth Nutrition Comparison

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What are the differences between blueberries and plantain raw?

  • Blueberries are higher in vitamin K, yet plantain raw is higher in vitamin A, vitamin B6, potassium, vitamin C, and magnesium.
  • Plantain raw's daily need coverage for vitamin A is 21% more.
  • Blueberries have 28 times more vitamin K than plantain raw. While blueberries have 19.3µg of vitamin K, plantain raw has only 0.7µg.
  • The amount of sugar in blueberries is lower.
  • The glycemic index of plantain raw is lower.

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

Infographic

Blueberry 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 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 26% 0.9% 44% 23% 27% 3.8% 15% 0.52% 0% 8.2%
Contains more CalciumCalcium +100%
Contains more ZincZinc +14.3%
Contains less SodiumSodium -75%
Contains more ManganeseManganese +∞%
Contains more MagnesiumMagnesium +516.7%
Contains more PotassiumPotassium +548.1%
Contains more IronIron +114.3%
Contains more CopperCopper +42.1%
Contains more PhosphorusPhosphorus +183.3%
Contains more SeleniumSelenium +1400%

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 61% 19% 2.8% 0% 13% 12% 13% 16% 69% 0% 1.8% 17% 7.4%
Contains more Vitamin EVitamin E +307.1%
Contains more Vitamin KVitamin K +2657.1%
Contains more Vitamin CVitamin C +89.7%
Contains more Vitamin AVitamin A +1766.7%
Contains more Vitamin B1Vitamin B1 +40.5%
Contains more Vitamin B2Vitamin B2 +31.7%
Contains more Vitamin B3Vitamin B3 +64.1%
Contains more Vitamin B5Vitamin B5 +109.7%
Contains more Vitamin B6Vitamin B6 +475%
Contains more FolateFolate +266.7%
Contains more CholineCholine +125%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Blueberry Plantain raw DV% diff.
Vitamin B6 0.052mg 0.299mg 19%
Vitamin K 19.3µg 0.7µg 16%
Manganese 0.336mg 15%
Potassium 77mg 499mg 12%
Vitamin C 9.7mg 18.4mg 10%
Magnesium 6mg 37mg 7%
Fructose 4.97g 6%
Vitamin A 3µg 56µg 6%
Carbs 14.49g 31.89g 6%
Folate 6µg 22µg 4%
Iron 0.28mg 0.6mg 4%
Vitamin B5 0.124mg 0.26mg 3%
Selenium 0.1µg 1.5µg 3%
Vitamin E 0.57mg 0.14mg 3%
Calories 57kcal 122kcal 3%
Phosphorus 12mg 34mg 3%
Copper 0.057mg 0.081mg 3%
Vitamin B3 0.418mg 0.686mg 2%
Vitamin B2 0.041mg 0.054mg 1%
Polyunsaturated fat 0.146g 0.069g 1%
Saturated fat 0.028g 0.143g 1%
Choline 6mg 13.5mg 1%
Protein 0.74g 1.3g 1%
Vitamin B1 0.037mg 0.052mg 1%
Fats 0.33g 0.37g 0%
Net carbs 12.09g 29.59g N/A
Calcium 6mg 3mg 0%
Sugar 9.96g 15g N/A
Fiber 2.4g 2.3g 0%
Zinc 0.16mg 0.14mg 0%
Starch 0.03g 0%
Sodium 1mg 4mg 0%
Monounsaturated fat 0.047g 0.032g 0%
Tryptophan 0.003mg 0.015mg 0%
Threonine 0.02mg 0.034mg 0%
Isoleucine 0.023mg 0.036mg 0%
Leucine 0.044mg 0.059mg 0%
Lysine 0.013mg 0.06mg 0%
Methionine 0.012mg 0.017mg 0%
Phenylalanine 0.026mg 0.044mg 0%
Valine 0.031mg 0.046mg 0%
Histidine 0.011mg 0.064mg 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
32% 65%
Protein: 1.3 g
Fats: 0.37 g
Carbs: 31.89 g
Water: 65.28 g
Other: 1.16 g
Contains more WaterWater +29%
Contains more ProteinProtein +75.7%
Contains more FatsFats +12.1%
Contains more CarbsCarbs +120.1%
Contains more OtherOther +404.3%

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 0.143 g
Monounsaturated fat: Mono. Fat 0.032 g
Polyunsaturated fat: Poly. Fat 0.069 g
Contains less Sat. FatSaturated fat -80.4%
Contains more Mono. FatMonounsaturated fat +46.9%
Contains more Poly. FatPolyunsaturated fat +111.6%

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 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.