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  6. Boysenberry vs. Plantain

Boysenberry vs. Plantain — In-Depth Nutrition Comparison

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A recap on the differences between boysenberries and plantains

  • Boysenberries are higher in fiber, folate, and vitamin K, yet plantains are higher in vitamin A, vitamin B6, potassium, and vitamin C.
  • Plantains cover your daily vitamin A needs 17% more than boysenberries.
  • Boysenberries contain 14 times more calcium than plantains. While boysenberries contain 27mg of calcium, plantains contain only 2mg.

Food varieties used in this article are Boysenberries, frozen, unsweetened and Plantains, cooked.

Infographic

Boysenberry 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 11% 8.1% 12% 32% 27% 6% 12% 0.13% 71% 1.1%
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 +1250%
Contains more IronIron +46.6%
Contains more CopperCopper +21.2%
Contains more ZincZinc +69.2%
Contains less SodiumSodium -80%
Contains more ManganeseManganese +∞%
Contains more MagnesiumMagnesium +100%
Contains more PotassiumPotassium +234.5%
Contains more SeleniumSelenium +600%
~equal in Phosphorus ~28mg

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 10% 1% 17% 0% 13% 8.5% 14% 15% 13% 0% 20% 47% 5.6%
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 36% 15% 2.6% 0% 12% 12% 14% 14% 55% 0% 1.8% 20% 6.9%
Contains more Vitamin EVitamin E +569.2%
Contains more Vitamin B1Vitamin B1 +15.2%
Contains more Vitamin KVitamin K +1014.3%
Contains more FolateFolate +142.3%
Contains more Vitamin CVitamin C +251.6%
Contains more Vitamin AVitamin A +1400%
Contains more Vitamin B2Vitamin B2 +40.5%
Contains more Vitamin B6Vitamin B6 +328.6%
Contains more CholineCholine +24.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~0.756mg
~equal in Vitamin B5 ~0.233mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Boysenberry Plantain DV% diff.
Manganese 0.547mg 24%
Vitamin B6 0.056mg 0.24mg 14%
Fiber 5.3g 2.3g 12%
Potassium 139mg 465mg 10%
Vitamin C 3.1mg 10.9mg 9%
Folate 63µg 26µg 9%
Carbs 12.19g 31.15g 6%
Vitamin K 7.8µg 0.7µg 6%
Vitamin E 0.87mg 0.13mg 5%
Vitamin A 3µg 45µg 5%
Magnesium 16mg 32mg 4%
Calories 50kcal 116kcal 3%
Iron 0.85mg 0.58mg 3%
Calcium 27mg 2mg 3%
Copper 0.08mg 0.066mg 2%
Selenium 0.2µg 1.4µg 2%
Vitamin B2 0.037mg 0.052mg 1%
Protein 1.1g 0.79g 1%
Polyunsaturated fat 0.148g 0.033g 1%
Vitamin B1 0.053mg 0.046mg 1%
Zinc 0.22mg 0.13mg 1%
Fats 0.26g 0.18g 0%
Net carbs 6.89g 28.85g N/A
Sugar 6.89g 14g N/A
Phosphorus 27mg 28mg 0%
Sodium 1mg 5mg 0%
Vitamin B3 0.767mg 0.756mg 0%
Vitamin B5 0.25mg 0.233mg 0%
Choline 10.2mg 12.7mg 0%
Saturated fat 0.009g 0.069g 0%
Monounsaturated fat 0.025g 0.015g 0%
Tryptophan 0.009mg 0%
Threonine 0.021mg 0%
Isoleucine 0.022mg 0%
Leucine 0.036mg 0%
Lysine 0.037mg 0%
Methionine 0.01mg 0%
Phenylalanine 0.027mg 0%
Valine 0.028mg 0%
Histidine 0.039mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
12% 86%
Protein: 1.1 g
Fats: 0.26 g
Carbs: 12.19 g
Water: 85.9 g
Other: 0.55 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 ProteinProtein +39.2%
Contains more FatsFats +44.4%
Contains more WaterWater +27.6%
Contains more CarbsCarbs +155.5%
~equal in Other ~0.58g

Fat Type Comparison

Fat type breakdown side-by-side comparison
5% 14% 81%
Saturated fat: Sat. Fat 0.009 g
Monounsaturated fat: Mono. Fat 0.025 g
Polyunsaturated fat: Poly. Fat 0.148 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 -87%
Contains more Mono. FatMonounsaturated fat +66.7%
Contains more Poly. FatPolyunsaturated fat +348.5%

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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. Boysenberry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171713/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.