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  6. Plantain raw vs. Fruit preserves

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

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The main differences between plantain raw and fruit preserves

  • Plantain raw is richer than fruit preserves in vitamin A, vitamin B6, potassium, vitamin C, and magnesium.
  • Daily need coverage for vitamin A for plantain raw is 23% higher.
  • Plantain raw contains 19 times more vitamin B3 than fruit preserves. Plantain raw contains 0.686mg of vitamin B3, while fruit preserves contain 0.036mg.
  • Plantain raw contains less sugar.
  • Plantain raw has a lower glycemic index than fruit preserves.

Food types used in this article are Plantains, raw and Jams and preserves.

Infographic

Plantain raw vs Fruit preserves 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 2.9% 6% 6.8% 18% 33% 1.6% 8.1% 4.2% 5.2% 11%
Contains more MagnesiumMagnesium +825%
Contains more PotassiumPotassium +548.1%
Contains more IronIron +22.4%
Contains more ZincZinc +133.3%
Contains more PhosphorusPhosphorus +78.9%
Contains less SodiumSodium -87.5%
Contains more CalciumCalcium +566.7%
Contains more CopperCopper +23.5%
Contains more SeleniumSelenium +33.3%

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 29% 0% 2.4% 0% 4% 18% 0.68% 1.2% 4.6% 0% 0% 8.3% 5.6%
Contains more Vitamin CVitamin C +109.1%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +16.7%
Contains more Vitamin B1Vitamin B1 +225%
Contains more Vitamin B3Vitamin B3 +1805.6%
Contains more Vitamin B5Vitamin B5 +1200%
Contains more Vitamin B6Vitamin B6 +1395%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +100%
Contains more CholineCholine +32.4%
Contains more Vitamin B2Vitamin B2 +40.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Plantain raw Fruit preserves DV% diff.
Vitamin B6 0.299mg 0.02mg 21%
Carbs 31.89g 68.86g 12%
Potassium 499mg 77mg 12%
Vitamin C 18.4mg 8.8mg 11%
Calories 122kcal 278kcal 8%
Magnesium 37mg 4mg 8%
Vitamin A 56µg 0µg 6%
Fiber 2.3g 1.1g 5%
Vitamin B5 0.26mg 0.02mg 5%
Vitamin B3 0.686mg 0.036mg 4%
Folate 22µg 11µg 3%
Vitamin B1 0.052mg 0.016mg 3%
Copper 0.081mg 0.1mg 2%
Phosphorus 34mg 19mg 2%
Manganese 0.04mg 2%
Protein 1.3g 0.37g 2%
Vitamin B2 0.054mg 0.076mg 2%
Calcium 3mg 20mg 2%
Vitamin K 0.7µg 0µg 1%
Sodium 4mg 32mg 1%
Saturated fat 0.143g 0.01g 1%
Choline 13.5mg 10.2mg 1%
Selenium 1.5µg 2µg 1%
Iron 0.6mg 0.49mg 1%
Zinc 0.14mg 0.06mg 1%
Fats 0.37g 0.07g 0%
Net carbs 29.59g 67.76g N/A
Sugar 15g 48.5g N/A
Vitamin E 0.14mg 0.12mg 0%
Monounsaturated fat 0.032g 0.038g 0%
Polyunsaturated fat 0.069g 0g 0%
Tryptophan 0.015mg 0.008mg 0%
Threonine 0.034mg 0.023mg 0%
Isoleucine 0.036mg 0.017mg 0%
Leucine 0.059mg 0.037mg 0%
Lysine 0.06mg 0.03mg 0%
Methionine 0.017mg 0.001mg 0%
Phenylalanine 0.044mg 0.021mg 0%
Valine 0.046mg 0.021mg 0%
Histidine 0.064mg 0.014mg 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
69% 30%
Protein: 0.37 g
Fats: 0.07 g
Carbs: 68.86 g
Water: 30.47 g
Other: 0.23 g
Contains more ProteinProtein +251.4%
Contains more FatsFats +428.6%
Contains more WaterWater +114.2%
Contains more OtherOther +404.3%
Contains more CarbsCarbs +115.9%

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
21% 79%
Saturated fat: Sat. Fat 0.01 g
Monounsaturated fat: Mono. Fat 0.038 g
Polyunsaturated fat: Poly. Fat 0 g
Contains more Poly. FatPolyunsaturated fat +∞%
Contains less Sat. FatSaturated fat -93%
Contains more Mono. FatMonounsaturated fat +18.8%

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. Fruit preserves - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169641/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.