Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Plantain raw vs. Cloudberry — In-Depth Nutrition Comparison

Compare

The main differences between plantain raw and cloudberries

  • Plantain raw is richer in vitamin A, yet cloudberries are richer in vitamin C.
  • Daily need coverage for vitamin C for cloudberries is 155% higher.
  • Plantain raw contains 5 times more vitamin A than cloudberries. Plantain raw contains 1127IU of vitamin A, while cloudberries contain 210IU.

Food types used in this article are Plantains, raw and Cloudberries, raw (Alaska Native).

Infographic

Plantain raw vs Cloudberry 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 0% 5.4% 0% 26% 0% 0% 15% 0% 0% 0%
Contains more MagnesiumMagnesium +∞%
Contains more PotassiumPotassium +∞%
Contains more CopperCopper +∞%
Contains more ZincZinc +∞%
Contains more SeleniumSelenium +∞%
Contains more CalciumCalcium +500%
Contains more IronIron +16.7%
~equal in Phosphorus ~35mg
~equal in Manganese ~mg

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 527% 0% 0% 0% 13% 16% 17% 0% 0% 0% 0% 0% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +758.7%
Contains more Vitamin B2Vitamin B2 +29.6%
Contains more Vitamin B3Vitamin B3 +31.2%
~equal in Vitamin D ~µg
~equal in Vitamin B1 ~0.05mg
~equal in Vitamin B12 ~µg

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
2% 9% 87%
Protein: 2.4 g
Fats: 0.8 g
Carbs: 8.6 g
Water: 87 g
Other: 1.2 g
Contains more CarbsCarbs +270.8%
Contains more ProteinProtein +84.6%
Contains more FatsFats +116.2%
Contains more WaterWater +33.3%
~equal in Other ~1.2g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Plantain raw Cloudberry
Rich in minerals ok
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Plantain raw Cloudberry DV% diff.
Vitamin C 18.4mg 158mg 155%
Vitamin B6 0.299mg 23%
Potassium 499mg 15%
Magnesium 37mg 9%
Fiber 2.3g 9%
Copper 0.081mg 9%
Carbs 31.89g 8.6g 8%
Vitamin A 56µg 6%
Folate 22µg 6%
Vitamin B5 0.26mg 5%
Calories 122kcal 51kcal 4%
Selenium 1.5µg 3%
Protein 1.3g 2.4g 2%
Choline 13.5mg 2%
Calcium 3mg 18mg 2%
Saturated fat 0.143g 1%
Vitamin E 0.14mg 1%
Iron 0.6mg 0.7mg 1%
Vitamin B2 0.054mg 0.07mg 1%
Vitamin B3 0.686mg 0.9mg 1%
Vitamin K 0.7µg 1%
Fats 0.37g 0.8g 1%
Zinc 0.14mg 1%
Net carbs 29.59g 8.6g N/A
Sugar 15g N/A
Phosphorus 34mg 35mg 0%
Sodium 4mg 0%
Vitamin B1 0.052mg 0.05mg 0%
Monounsaturated fat 0.032g 0%
Polyunsaturated fat 0.069g 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%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Plantain raw Cloudberry
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
18%
Plantain raw
44%
Cloudberry
Minerals Daily Need Coverage Score
15%
Plantain raw
5%
Cloudberry

Comparison summary

Which food is richer in minerals?
Plantain raw
Plantain raw is relatively richer in minerals
Which food is lower in glycemic index?
Plantain raw
Plantain raw is lower in glycemic index (difference - 7)
Which food is richer in vitamins?
Plantain raw
Plantain raw is relatively richer in vitamins
Which food is lower in Cholesterol?
Cloudberry
Cloudberry is lower in Cholesterol (difference - 0mg)
Which food is lower in Sugar?
Cloudberry
Cloudberry is lower in Sugar (difference - 15g)
Which food contains less Sodium?
Cloudberry
Cloudberry contains less Sodium (difference - 4mg)
Which food is lower in Saturated fat?
Cloudberry
Cloudberry is lower in Saturated fat (difference - 0.143g)
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Cloudberry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169802/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.