Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Fruits
  4. Plantain raw
  5. Compare
  6. Plantain raw vs. Kiwi

Plantain raw vs. Kiwi — In-Depth Nutrition Comparison

Compare

A recap on differences between plantain raw and kiwi

  • Plantain raw is higher in vitamin A, vitamin B6, and potassium, yet kiwi is higher in vitamin C, vitamin K, vitamin E, and copper.
  • Kiwi covers your daily vitamin C needs 83% more than plantain raw.
  • Plantain raw contains 13 times more vitamin A than kiwi. While plantain raw contains 1127IU of vitamin A, kiwi contains only 87IU.
  • The glycemic index of plantain raw is lower.

Food varieties used in this article are Plantains, raw and Kiwifruit, green, raw.

Infographic

Plantain raw vs Kiwi 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%
Kiwi
Kiwi
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 12% 10% 28% 12% 43% 3.8% 15% 0.39% 13% 1.1%
Contains more MagnesiumMagnesium +117.6%
Contains more PotassiumPotassium +59.9%
Contains more IronIron +93.5%
Contains more SeleniumSelenium +650%
Contains more CalciumCalcium +1033.3%
Contains more CopperCopper +60.5%
Contains less SodiumSodium -25%
~equal in Zinc ~0.14mg
~equal in Phosphorus ~34mg

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%
Kiwi
Kiwi
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 309% 1.3% 29% 0% 6.8% 5.8% 6.4% 11% 15% 0% 101% 19% 4.3%
Contains more Vitamin AVitamin A +1300%
Contains more Vitamin B1Vitamin B1 +92.6%
Contains more Vitamin B2Vitamin B2 +116%
Contains more Vitamin B3Vitamin B3 +101.2%
Contains more Vitamin B5Vitamin B5 +42.1%
Contains more Vitamin B6Vitamin B6 +374.6%
Contains more CholineCholine +73.1%
Contains more Vitamin CVitamin C +403.8%
Contains more Vitamin EVitamin E +942.9%
Contains more Vitamin KVitamin K +5657.1%
Contains more FolateFolate +13.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Plantain raw Kiwi DV% diff.
Vitamin C 18.4mg 92.7mg 83%
Vitamin K 0.7µg 40.3µg 33%
Vitamin B6 0.299mg 0.063mg 18%
Vitamin E 0.14mg 1.46mg 9%
Carbs 31.89g 14.66g 6%
Potassium 499mg 312mg 6%
Vitamin A 56µg 4µg 6%
Fructose 4.35g 5%
Copper 0.081mg 0.13mg 5%
Magnesium 37mg 17mg 5%
Manganese 0.098mg 4%
Iron 0.6mg 0.31mg 4%
Calories 122kcal 61kcal 3%
Fiber 2.3g 3g 3%
Calcium 3mg 34mg 3%
Vitamin B1 0.052mg 0.027mg 2%
Vitamin B5 0.26mg 0.183mg 2%
Selenium 1.5µg 0.2µg 2%
Vitamin B2 0.054mg 0.025mg 2%
Vitamin B3 0.686mg 0.341mg 2%
Polyunsaturated fat 0.069g 0.287g 1%
Saturated fat 0.143g 0.029g 1%
Folate 22µg 25µg 1%
Choline 13.5mg 7.8mg 1%
Protein 1.3g 1.14g 0%
Fats 0.37g 0.52g 0%
Net carbs 29.59g 11.66g N/A
Sugar 15g 8.99g N/A
Zinc 0.14mg 0.14mg 0%
Phosphorus 34mg 34mg 0%
Sodium 4mg 3mg 0%
Monounsaturated fat 0.032g 0.047g 0%
Tryptophan 0.015mg 0.015mg 0%
Threonine 0.034mg 0.047mg 0%
Isoleucine 0.036mg 0.051mg 0%
Leucine 0.059mg 0.066mg 0%
Lysine 0.06mg 0.061mg 0%
Methionine 0.017mg 0.024mg 0%
Phenylalanine 0.044mg 0.044mg 0%
Valine 0.046mg 0.057mg 0%
Histidine 0.064mg 0.027mg 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
Kiwi
Kiwi
2
15% 83%
Protein: 1.14 g
Fats: 0.52 g
Carbs: 14.66 g
Water: 83.07 g
Other: 0.61 g
Contains more ProteinProtein +14%
Contains more CarbsCarbs +117.5%
Contains more OtherOther +90.2%
Contains more FatsFats +40.5%
Contains more WaterWater +27.3%

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
Kiwi
Kiwi
3
8% 13% 79%
Saturated fat: Sat. Fat 0.029 g
Monounsaturated fat: Mono. Fat 0.047 g
Polyunsaturated fat: Poly. Fat 0.287 g
Contains less Sat. FatSaturated fat -79.7%
Contains more Mono. FatMonounsaturated fat +46.9%
Contains more Poly. FatPolyunsaturated fat +315.9%

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. Kiwi - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168153/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.