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  6. Plantain raw vs. Currant

Plantain raw vs. Currant — In-Depth Nutrition Comparison

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Differences between plantain raw and currants

  • Plantain raw has more vitamin A, vitamin B6, potassium, and magnesium, while currants have more vitamin C, vitamin K, and fiber.
  • Currants' daily need coverage for vitamin C is 25% higher.
  • Currants contain 27 times less vitamin A than plantain raw. Plantain raw contains 1127IU of vitamin A, while currants contain 42IU.
  • The amount of sugar in currants is lower.
  • Currants have a lower glycemic index. The glycemic index of currants is 25, while the glycemic index of plantain raw is 37.

The food types used in this comparison are Plantains, raw and Currants, red, and white, raw.

Infographic

Plantain raw vs Currant 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 9.3% 9.9% 24% 38% 36% 6.3% 19% 0.13% 24% 3.3%
Contains more MagnesiumMagnesium +184.6%
Contains more PotassiumPotassium +81.5%
Contains more SeleniumSelenium +150%
Contains more CalciumCalcium +1000%
Contains more IronIron +66.7%
Contains more CopperCopper +32.1%
Contains more ZincZinc +64.3%
Contains more PhosphorusPhosphorus +29.4%
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 137% 0.67% 2% 0% 10% 12% 1.9% 3.8% 16% 0% 28% 6% 4.1%
Contains more Vitamin AVitamin A +2700%
Contains more Vitamin EVitamin E +40%
Contains more Vitamin B1Vitamin B1 +30%
Contains more Vitamin B3Vitamin B3 +586%
Contains more Vitamin B5Vitamin B5 +306.3%
Contains more Vitamin B6Vitamin B6 +327.1%
Contains more FolateFolate +175%
Contains more CholineCholine +77.6%
Contains more Vitamin CVitamin C +122.8%
Contains more Vitamin KVitamin K +1471.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.05mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Plantain raw Currant DV% diff.
Vitamin C 18.4mg 41mg 25%
Vitamin B6 0.299mg 0.07mg 18%
Vitamin K 0.7µg 11µg 9%
Fiber 2.3g 4.3g 8%
Manganese 0.186mg 8%
Potassium 499mg 275mg 7%
Vitamin A 56µg 2µg 6%
Carbs 31.89g 13.8g 6%
Magnesium 37mg 13mg 6%
Iron 0.6mg 1mg 5%
Fructose 3.53g 4%
Folate 22µg 8µg 4%
Vitamin B5 0.26mg 0.064mg 4%
Vitamin B3 0.686mg 0.1mg 4%
Calories 122kcal 56kcal 3%
Copper 0.081mg 0.107mg 3%
Calcium 3mg 33mg 3%
Selenium 1.5µg 0.6µg 2%
Vitamin B1 0.052mg 0.04mg 1%
Phosphorus 34mg 44mg 1%
Choline 13.5mg 7.6mg 1%
Saturated fat 0.143g 0.017g 1%
Zinc 0.14mg 0.23mg 1%
Protein 1.3g 1.4g 0%
Fats 0.37g 0.2g 0%
Net carbs 29.59g 9.5g N/A
Sugar 15g 7.37g N/A
Sodium 4mg 1mg 0%
Vitamin E 0.14mg 0.1mg 0%
Vitamin B2 0.054mg 0.05mg 0%
Monounsaturated fat 0.032g 0.028g 0%
Polyunsaturated fat 0.069g 0.088g 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
14% 84%
Protein: 1.4 g
Fats: 0.2 g
Carbs: 13.8 g
Water: 83.95 g
Other: 0.65 g
Contains more FatsFats +85%
Contains more CarbsCarbs +131.1%
Contains more OtherOther +78.5%
Contains more WaterWater +28.6%
~equal in Protein ~1.4g

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 0.017 g
Monounsaturated fat: Mono. Fat 0.028 g
Polyunsaturated fat: Poly. Fat 0.088 g
Contains more Mono. FatMonounsaturated fat +14.3%
Contains less Sat. FatSaturated fat -88.1%
Contains more Poly. FatPolyunsaturated fat +27.5%

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. Currant - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173964/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.