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  6. Plantain raw vs. Grapefruit

Plantain raw vs. Grapefruit — In-Depth Nutrition Comparison

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How are plantain raw and grapefruit different?

  • Plantain raw is higher in vitamin B6, potassium, magnesium, iron, and copper; however, grapefruit is richer in vitamin C.
  • Daily need coverage for vitamin B6 for plantain raw is 19% higher.
  • Plantain raw contains 8 times more iron than grapefruit. While plantain raw contains 0.6mg of iron, grapefruit contains only 0.08mg.
  • Grapefruit has less sugar.
  • Grapefruit has a lower glycemic index (25) than plantain raw (37).

Plantains, raw and Grapefruit, raw, pink, and red, all areas are the varieties used in this article.

Infographic

Plantain raw vs Grapefruit 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 6.4% 6.6% 12% 3% 11% 1.9% 7.7% 0% 2.9% 0.55%
Contains more MagnesiumMagnesium +311.1%
Contains more PotassiumPotassium +269.6%
Contains more IronIron +650%
Contains more CopperCopper +153.1%
Contains more ZincZinc +100%
Contains more PhosphorusPhosphorus +88.9%
Contains more SeleniumSelenium +1400%
Contains more CalciumCalcium +633.3%
Contains less SodiumSodium -100%

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 104% 19% 2.6% 0% 11% 7.2% 3.8% 16% 12% 0% 0% 9.8% 4.2%
Contains more Vitamin B1Vitamin B1 +20.9%
Contains more Vitamin B2Vitamin B2 +74.2%
Contains more Vitamin B3Vitamin B3 +236.3%
Contains more Vitamin B6Vitamin B6 +464.2%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +69.2%
Contains more CholineCholine +75.3%
Contains more Vitamin CVitamin C +69.6%
~equal in Vitamin A ~58µg
~equal in Vitamin E ~0.13mg
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.262mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Plantain raw Grapefruit DV% diff.
Vitamin B6 0.299mg 0.053mg 19%
Vitamin C 18.4mg 31.2mg 14%
Potassium 499mg 135mg 11%
Carbs 31.89g 10.66g 7%
Magnesium 37mg 9mg 7%
Iron 0.6mg 0.08mg 7%
Copper 0.081mg 0.032mg 5%
Calories 122kcal 42kcal 4%
Selenium 1.5µg 0.1µg 3%
Vitamin B3 0.686mg 0.204mg 3%
Fiber 2.3g 1.6g 3%
Folate 22µg 13µg 2%
Vitamin B2 0.054mg 0.031mg 2%
Fructose 1.77g 2%
Phosphorus 34mg 18mg 2%
Calcium 3mg 22mg 2%
Protein 1.3g 0.77g 1%
Saturated fat 0.143g 0.021g 1%
Vitamin K 0.7µg 0µg 1%
Choline 13.5mg 7.7mg 1%
Zinc 0.14mg 0.07mg 1%
Vitamin B1 0.052mg 0.043mg 1%
Manganese 0.022mg 1%
Fats 0.37g 0.14g 0%
Net carbs 29.59g 9.06g N/A
Sugar 15g 6.89g N/A
Sodium 4mg 0mg 0%
Vitamin E 0.14mg 0.13mg 0%
Vitamin A 56µg 58µg 0%
Vitamin B5 0.26mg 0.262mg 0%
Monounsaturated fat 0.032g 0.02g 0%
Polyunsaturated fat 0.069g 0.036g 0%
Tryptophan 0.015mg 0.008mg 0%
Threonine 0.034mg 0.013mg 0%
Isoleucine 0.036mg 0.008mg 0%
Leucine 0.059mg 0.015mg 0%
Lysine 0.06mg 0.019mg 0%
Methionine 0.017mg 0.007mg 0%
Phenylalanine 0.044mg 0.013mg 0%
Valine 0.046mg 0.015mg 0%
Histidine 0.064mg 0.008mg 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
11% 88%
Protein: 0.77 g
Fats: 0.14 g
Carbs: 10.66 g
Water: 88.06 g
Other: 0.37 g
Contains more ProteinProtein +68.8%
Contains more FatsFats +164.3%
Contains more CarbsCarbs +199.2%
Contains more OtherOther +213.5%
Contains more WaterWater +34.9%

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
27% 26% 47%
Saturated fat: Sat. Fat 0.021 g
Monounsaturated fat: Mono. Fat 0.02 g
Polyunsaturated fat: Poly. Fat 0.036 g
Contains more Mono. FatMonounsaturated fat +60%
Contains more Poly. FatPolyunsaturated fat +91.7%
Contains less Sat. FatSaturated fat -85.3%

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. Grapefruit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174673/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.