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Plantain raw vs. Fruit salad — In-Depth Nutrition Comparison

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Significant differences between plantain raw and fruit salad

  • The amount of vitamin B6, vitamin C, potassium, vitamin A, magnesium, and fiber in plantain raw is higher than in fruit salad.
  • Plantain raw covers your daily vitamin B6 needs 21% more than fruit salad.
  • Fruit salad has 7 times less folate than plantain raw. Plantain raw has 22µg of folate, while fruit salad has 3µg.
  • Fruit salad has a higher glycemic index. The glycemic index of fruit salad is 54, while the glycemic index of plantain raw is 37.

Specific food types used in this comparison are Plantains, raw and Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, juice pack, solids and liquids.

Infographic

Plantain raw vs Fruit salad 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 5.7% 3.3% 10% 9.4% 17% 3.8% 6% 0.65% 20% 0%
Contains more MagnesiumMagnesium +362.5%
Contains more PotassiumPotassium +330.2%
Contains more IronIron +140%
Contains more CopperCopper +62%
Contains more PhosphorusPhosphorus +142.9%
Contains less SodiumSodium -20%
Contains more SeleniumSelenium +∞%
Contains more CalciumCalcium +266.7%
~equal in Zinc ~0.14mg

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 11% 10% 0% 0% 2.8% 3.2% 6.7% 3.2% 6.2% 0% 0% 2.3% 0%
Contains more Vitamin CVitamin C +457.6%
Contains more Vitamin AVitamin A +86.7%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +372.7%
Contains more Vitamin B2Vitamin B2 +285.7%
Contains more Vitamin B3Vitamin B3 +92.7%
Contains more Vitamin B5Vitamin B5 +390.6%
Contains more Vitamin B6Vitamin B6 +1007.4%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +633.3%
Contains more CholineCholine +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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
13% 86%
Protein: 0.51 g
Fats: 0.03 g
Carbs: 13.05 g
Water: 86.15 g
Other: 0.26 g
Contains more ProteinProtein +154.9%
Contains more FatsFats +1133.3%
Contains more CarbsCarbs +144.4%
Contains more OtherOther +346.2%
Contains more WaterWater +32%

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
20% 25% 55%
Saturated fat: Sat. Fat 0.004 g
Monounsaturated fat: Mono. Fat 0.005 g
Polyunsaturated fat: Poly. Fat 0.011 g
Contains more Mono. FatMonounsaturated fat +540%
Contains more Poly. FatPolyunsaturated fat +527.3%
Contains less Sat. FatSaturated fat -97.2%

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 Fruit salad
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Saturated fat ok
Lower in Cholesterol Equal
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Plantain raw Fruit salad DV% diff.
Vitamin B6 0.299mg 0.027mg 21%
Vitamin C 18.4mg 3.3mg 17%
Potassium 499mg 116mg 11%
Magnesium 37mg 8mg 7%
Manganese 0.151mg 7%
Carbs 31.89g 13.05g 6%
Folate 22µg 3µg 5%
Fiber 2.3g 1g 5%
Calories 122kcal 50kcal 4%
Vitamin B5 0.26mg 0.053mg 4%
Iron 0.6mg 0.25mg 4%
Vitamin A 56µg 30µg 3%
Vitamin B2 0.054mg 0.014mg 3%
Selenium 1.5µg 3%
Vitamin B1 0.052mg 0.011mg 3%
Phosphorus 34mg 14mg 3%
Copper 0.081mg 0.05mg 3%
Choline 13.5mg 2%
Protein 1.3g 0.51g 2%
Vitamin B3 0.686mg 0.356mg 2%
Saturated fat 0.143g 0.004g 1%
Vitamin E 0.14mg 1%
Calcium 3mg 11mg 1%
Vitamin K 0.7µg 1%
Fats 0.37g 0.03g 1%
Net carbs 29.59g 12.05g N/A
Sugar 15g N/A
Zinc 0.14mg 0.14mg 0%
Sodium 4mg 5mg 0%
Monounsaturated fat 0.032g 0.005g 0%
Polyunsaturated fat 0.069g 0.011g 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 Fruit salad
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
3%
Fruit salad
Minerals Daily Need Coverage Score
15%
Plantain raw
8%
Fruit salad

Comparison summary

Which food contains less Sodium?
Plantain raw
Plantain raw contains less Sodium (difference - 1mg)
Which food is lower in glycemic index?
Plantain raw
Plantain raw is lower in glycemic index (difference - 17)
Which food is richer in minerals?
Plantain raw
Plantain raw is relatively richer in minerals
Which food is richer in vitamins?
Plantain raw
Plantain raw is relatively richer in vitamins
Which food is lower in Sugar?
Fruit salad
Fruit salad is lower in Sugar (difference - 15g)
Which food is lower in Saturated fat?
Fruit salad
Fruit salad is lower in Saturated fat (difference - 0.139g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Fruit salad - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174670/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.