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  6. Plantain raw vs. Grape

Plantain raw vs. Grape — In-Depth Nutrition Comparison

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How are plantain raw and grapes different?

  • Plantain raw is richer in vitamin A, vitamin C, vitamin B6, potassium, magnesium, and fiber, while grapes are higher in vitamin K.
  • Plantain raw covers your daily need for vitamin A, 21% more than grapes.
  • Plantain raw contains 7 times more magnesium than grapes. Plantain raw contains 37mg of magnesium, while grapes contain 5mg.
  • Grapes have a higher glycemic index (49) than plantain raw (37).

Plantains, raw and Grapes, american type (slip skin), raw types were used in this article.

Infographic

Plantain raw vs Grape 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%
Grape
Grape
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 3.6% 4.2% 17% 11% 13% 1.1% 4.3% 0.26% 94% 0.55%
Contains more MagnesiumMagnesium +640%
Contains more PotassiumPotassium +161.3%
Contains more IronIron +106.9%
Contains more CopperCopper +102.5%
Contains more ZincZinc +250%
Contains more PhosphorusPhosphorus +240%
Contains more SeleniumSelenium +1400%
Contains more CalciumCalcium +366.7%
Contains less SodiumSodium -50%

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%
Grape
Grape
3
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 13% 1.7% 3.8% 0% 23% 13% 5.6% 1.4% 25% 0% 37% 3% 3.1%
Contains more Vitamin CVitamin C +360%
Contains more Vitamin AVitamin A +1020%
Contains more Vitamin B3Vitamin B3 +128.7%
Contains more Vitamin B5Vitamin B5 +983.3%
Contains more Vitamin B6Vitamin B6 +171.8%
Contains more FolateFolate +450%
Contains more CholineCholine +141.1%
Contains more Vitamin EVitamin E +35.7%
Contains more Vitamin B1Vitamin B1 +76.9%
Contains more Vitamin KVitamin K +1985.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.057mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Plantain raw Grape DV% diff.
Manganese 0.718mg 31%
Vitamin C 18.4mg 4mg 16%
Vitamin B6 0.299mg 0.11mg 15%
Vitamin K 0.7µg 14.6µg 12%
Potassium 499mg 191mg 9%
Magnesium 37mg 5mg 8%
Vitamin A 56µg 5µg 6%
Fiber 2.3g 0.9g 6%
Folate 22µg 4µg 5%
Carbs 31.89g 17.15g 5%
Vitamin B5 0.26mg 0.024mg 5%
Copper 0.081mg 0.04mg 5%
Iron 0.6mg 0.29mg 4%
Calories 122kcal 67kcal 3%
Selenium 1.5µg 0.1µg 3%
Vitamin B1 0.052mg 0.092mg 3%
Phosphorus 34mg 10mg 3%
Vitamin B3 0.686mg 0.3mg 2%
Zinc 0.14mg 0.04mg 1%
Protein 1.3g 0.63g 1%
Calcium 3mg 14mg 1%
Choline 13.5mg 5.6mg 1%
Fats 0.37g 0.35g 0%
Net carbs 29.59g 16.25g N/A
Sugar 15g 16.25g N/A
Sodium 4mg 2mg 0%
Vitamin E 0.14mg 0.19mg 0%
Vitamin B2 0.054mg 0.057mg 0%
Saturated fat 0.143g 0.114g 0%
Monounsaturated fat 0.032g 0.014g 0%
Polyunsaturated fat 0.069g 0.102g 0%
Tryptophan 0.015mg 0.003mg 0%
Threonine 0.034mg 0.017mg 0%
Isoleucine 0.036mg 0.005mg 0%
Leucine 0.059mg 0.013mg 0%
Lysine 0.06mg 0.014mg 0%
Methionine 0.017mg 0.021mg 0%
Phenylalanine 0.044mg 0.013mg 0%
Valine 0.046mg 0.017mg 0%
Histidine 0.064mg 0.023mg 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
Grape
Grape
1
17% 81%
Protein: 0.63 g
Fats: 0.35 g
Carbs: 17.15 g
Water: 81.3 g
Other: 0.57 g
Contains more ProteinProtein +106.3%
Contains more CarbsCarbs +85.9%
Contains more OtherOther +103.5%
Contains more WaterWater +24.5%
~equal in Fats ~0.35g

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
Grape
Grape
2
50% 6% 44%
Saturated fat: Sat. Fat 0.114 g
Monounsaturated fat: Mono. Fat 0.014 g
Polyunsaturated fat: Poly. Fat 0.102 g
Contains more Mono. FatMonounsaturated fat +128.6%
Contains less Sat. FatSaturated fat -20.3%
Contains more Poly. FatPolyunsaturated fat +47.8%

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. Grape - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174682/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.