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  6. Plantain raw vs. Blackberry

Plantain raw vs. Blackberry — In-Depth Nutrition Comparison

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How are plantain raw and blackberries different?

  • Plantain raw is higher in vitamin B6, vitamin A, and potassium; however, blackberries are richer in vitamin K, fiber, copper, and vitamin E.
  • Daily need coverage for vitamin B6 for plantain raw is 21% higher.
  • Plantain raw contains 5 times more vitamin A than blackberries. While plantain raw contains 1127IU of vitamin A, blackberries contain only 214IU.
  • Blackberries have a lower glycemic index (25) than plantain raw (37).

Plantains, raw and Blackberries, raw are the varieties used in this article.

Infographic

Plantain raw vs Blackberry 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 26% 0.9% 44% 23% 27% 3.8% 15% 0.52% 0% 8.2%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 8.7% 14% 23% 55% 14% 9.4% 0.13% 84% 2.2%
Contains more MagnesiumMagnesium +85%
Contains more PotassiumPotassium +208%
Contains more PhosphorusPhosphorus +54.5%
Contains more SeleniumSelenium +275%
Contains more CalciumCalcium +866.7%
Contains more CopperCopper +103.7%
Contains more ZincZinc +278.6%
Contains less SodiumSodium -75%
~equal in Iron ~0.62mg

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 61% 19% 2.8% 0% 13% 12% 13% 16% 69% 0% 1.8% 17% 7.4%
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 70% 3.7% 23% 0% 5% 6% 12% 17% 6.9% 0% 50% 19% 4.6%
Contains more Vitamin AVitamin A +409.1%
Contains more Vitamin B1Vitamin B1 +160%
Contains more Vitamin B2Vitamin B2 +107.7%
Contains more Vitamin B6Vitamin B6 +896.7%
Contains more CholineCholine +58.8%
Contains more Vitamin CVitamin C +14.1%
Contains more Vitamin EVitamin E +735.7%
Contains more Vitamin KVitamin K +2728.6%
Contains more FolateFolate +13.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~0.646mg
~equal in Vitamin B5 ~0.276mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Plantain raw Blackberry DV% diff.
Manganese 0.646mg 28%
Vitamin B6 0.299mg 0.03mg 21%
Vitamin K 0.7µg 19.8µg 16%
Fiber 2.3g 5.3g 12%
Potassium 499mg 162mg 10%
Copper 0.081mg 0.165mg 9%
Carbs 31.89g 9.61g 7%
Vitamin E 0.14mg 1.17mg 7%
Vitamin A 56µg 11µg 5%
Calories 122kcal 43kcal 4%
Magnesium 37mg 20mg 4%
Zinc 0.14mg 0.53mg 4%
Vitamin B1 0.052mg 0.02mg 3%
Fructose 2.4g 3%
Vitamin C 18.4mg 21mg 3%
Calcium 3mg 29mg 3%
Phosphorus 34mg 22mg 2%
Selenium 1.5µg 0.4µg 2%
Vitamin B2 0.054mg 0.026mg 2%
Polyunsaturated fat 0.069g 0.28g 1%
Saturated fat 0.143g 0.014g 1%
Folate 22µg 25µg 1%
Choline 13.5mg 8.5mg 1%
Protein 1.3g 1.39g 0%
Fats 0.37g 0.49g 0%
Net carbs 29.59g 4.31g N/A
Iron 0.6mg 0.62mg 0%
Sugar 15g 4.88g N/A
Sodium 4mg 1mg 0%
Vitamin B3 0.686mg 0.646mg 0%
Vitamin B5 0.26mg 0.276mg 0%
Monounsaturated fat 0.032g 0.047g 0%
Tryptophan 0.015mg 0%
Threonine 0.034mg 0%
Isoleucine 0.036mg 0%
Leucine 0.059mg 0%
Lysine 0.06mg 0%
Methionine 0.017mg 0%
Phenylalanine 0.044mg 0%
Valine 0.046mg 0%
Histidine 0.064mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
32% 65%
Protein: 1.3 g
Fats: 0.37 g
Carbs: 31.89 g
Water: 65.28 g
Other: 1.16 g
10% 88%
Protein: 1.39 g
Fats: 0.49 g
Carbs: 9.61 g
Water: 88.15 g
Other: 0.36 g
Contains more CarbsCarbs +231.8%
Contains more OtherOther +222.2%
Contains more FatsFats +32.4%
Contains more WaterWater +35%
~equal in Protein ~1.39g

Fat Type Comparison

Fat type breakdown side-by-side comparison
59% 13% 28%
Saturated fat: Sat. Fat 0.143 g
Monounsaturated fat: Mono. Fat 0.032 g
Polyunsaturated fat: Poly. Fat 0.069 g
4% 14% 82%
Saturated fat: Sat. Fat 0.014 g
Monounsaturated fat: Mono. Fat 0.047 g
Polyunsaturated fat: Poly. Fat 0.28 g
Contains less Sat. FatSaturated fat -90.2%
Contains more Mono. FatMonounsaturated fat +46.9%
Contains more Poly. FatPolyunsaturated fat +305.8%

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. Plantain raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169130/nutrients
  2. Blackberry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173946/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.