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  6. Plantain raw vs. Blueberry

Plantain raw vs. Blueberry — In-Depth Nutrition Comparison

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What are the differences between plantain raw and blueberries?

  • Plantain raw is higher in vitamin A, vitamin B6, potassium, vitamin C, and magnesium, yet blueberries are higher in vitamin K.
  • Plantain raw's daily need coverage for vitamin A is 21% more.
  • Plantain raw has 6 times more potassium than blueberries. While plantain raw has 499mg of potassium, blueberries have only 77mg.
  • The amount of sugar in blueberries is lower.
  • The glycemic index of plantain raw is lower.

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

Infographic

Plantain raw vs Blueberry 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 4.3% 1.8% 6.8% 11% 19% 4.4% 5.1% 0.13% 44% 0.55%
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%
Contains more CalciumCalcium +100%
Contains more ZincZinc +14.3%
Contains less SodiumSodium -75%

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 32% 1% 11% 0% 9.3% 9.5% 7.8% 7.4% 12% 0% 48% 4.5% 3.3%
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%
Contains more Vitamin EVitamin E +307.1%
Contains more Vitamin KVitamin K +2657.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Plantain raw Blueberry DV% diff.
Vitamin B6 0.299mg 0.052mg 19%
Vitamin K 0.7µg 19.3µg 16%
Manganese 0.336mg 15%
Potassium 499mg 77mg 12%
Vitamin C 18.4mg 9.7mg 10%
Magnesium 37mg 6mg 7%
Fructose 4.97g 6%
Vitamin A 56µg 3µg 6%
Carbs 31.89g 14.49g 6%
Folate 22µg 6µg 4%
Iron 0.6mg 0.28mg 4%
Vitamin B5 0.26mg 0.124mg 3%
Selenium 1.5µg 0.1µg 3%
Vitamin E 0.14mg 0.57mg 3%
Calories 122kcal 57kcal 3%
Phosphorus 34mg 12mg 3%
Copper 0.081mg 0.057mg 3%
Vitamin B3 0.686mg 0.418mg 2%
Vitamin B2 0.054mg 0.041mg 1%
Polyunsaturated fat 0.069g 0.146g 1%
Saturated fat 0.143g 0.028g 1%
Choline 13.5mg 6mg 1%
Protein 1.3g 0.74g 1%
Vitamin B1 0.052mg 0.037mg 1%
Fats 0.37g 0.33g 0%
Net carbs 29.59g 12.09g N/A
Calcium 3mg 6mg 0%
Sugar 15g 9.96g N/A
Fiber 2.3g 2.4g 0%
Zinc 0.14mg 0.16mg 0%
Starch 0.03g 0%
Sodium 4mg 1mg 0%
Monounsaturated fat 0.032g 0.047g 0%
Tryptophan 0.015mg 0.003mg 0%
Threonine 0.034mg 0.02mg 0%
Isoleucine 0.036mg 0.023mg 0%
Leucine 0.059mg 0.044mg 0%
Lysine 0.06mg 0.013mg 0%
Methionine 0.017mg 0.012mg 0%
Phenylalanine 0.044mg 0.026mg 0%
Valine 0.046mg 0.031mg 0%
Histidine 0.064mg 0.011mg 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
14% 84%
Protein: 0.74 g
Fats: 0.33 g
Carbs: 14.49 g
Water: 84.21 g
Other: 0.23 g
Contains more ProteinProtein +75.7%
Contains more FatsFats +12.1%
Contains more CarbsCarbs +120.1%
Contains more OtherOther +404.3%
Contains more WaterWater +29%

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
13% 21% 66%
Saturated fat: Sat. Fat 0.028 g
Monounsaturated fat: Mono. Fat 0.047 g
Polyunsaturated fat: Poly. Fat 0.146 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. Plantain raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169130/nutrients
  2. Blueberry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171711/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.