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  6. Plantain raw vs. Mulberry

Plantain raw vs. Mulberry — In-Depth Nutrition Comparison

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What are the differences between plantain raw and mulberries?

  • Plantain raw is higher in vitamin A, vitamin B6, and potassium, yet mulberries are higher in vitamin C, iron, and vitamin K.
  • Plantain raw's daily need coverage for vitamin A is 22% more.
  • Plantain raw has 6 times more vitamin B6 than mulberries. While plantain raw has 0.299mg of vitamin B6, mulberries have only 0.05mg.
  • The glycemic index of mulberries is lower.

We used Plantains, raw and Mulberries, raw types in this article.

Infographic

Plantain raw vs Mulberry 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 13% 12% 17% 69% 20% 3.3% 16% 1.3% 0% 3.3%
Contains more MagnesiumMagnesium +105.6%
Contains more PotassiumPotassium +157.2%
Contains more CopperCopper +35%
Contains more ZincZinc +16.7%
Contains less SodiumSodium -60%
Contains more SeleniumSelenium +150%
Contains more CalciumCalcium +1200%
Contains more IronIron +208.3%
Contains more PhosphorusPhosphorus +11.8%
~equal in Manganese ~mg

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 121% 0.33% 17% 0% 7.3% 23% 12% 0% 12% 0% 20% 4.5% 6.7%
Contains more Vitamin AVitamin A +5500%
Contains more Vitamin B1Vitamin B1 +79.3%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +498%
Contains more FolateFolate +266.7%
Contains more Vitamin CVitamin C +97.8%
Contains more Vitamin EVitamin E +521.4%
Contains more Vitamin B2Vitamin B2 +87%
Contains more Vitamin KVitamin K +1014.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~0.62mg
~equal in Vitamin B12 ~0µg
~equal in Choline ~12.3mg

All nutrients comparison - raw data values

Nutrient Plantain raw Mulberry DV% diff.
Vitamin C 18.4mg 36.4mg 20%
Vitamin B6 0.299mg 0.05mg 19%
Iron 0.6mg 1.85mg 16%
Potassium 499mg 194mg 9%
Carbs 31.89g 9.8g 7%
Vitamin A 56µg 1µg 6%
Vitamin K 0.7µg 7.8µg 6%
Magnesium 37mg 18mg 5%
Vitamin B5 0.26mg 5%
Vitamin E 0.14mg 0.87mg 5%
Calories 122kcal 43kcal 4%
Folate 22µg 6µg 4%
Calcium 3mg 39mg 4%
Vitamin B2 0.054mg 0.101mg 4%
Selenium 1.5µg 0.6µg 2%
Vitamin B1 0.052mg 0.029mg 2%
Fiber 2.3g 1.7g 2%
Copper 0.081mg 0.06mg 2%
Saturated fat 0.143g 0.027g 1%
Phosphorus 34mg 38mg 1%
Polyunsaturated fat 0.069g 0.207g 1%
Protein 1.3g 1.44g 0%
Fats 0.37g 0.39g 0%
Net carbs 29.59g 8.1g N/A
Sugar 15g 8.1g N/A
Zinc 0.14mg 0.12mg 0%
Sodium 4mg 10mg 0%
Vitamin B3 0.686mg 0.62mg 0%
Choline 13.5mg 12.3mg 0%
Monounsaturated fat 0.032g 0.041g 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%

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
10% 88%
Protein: 1.44 g
Fats: 0.39 g
Carbs: 9.8 g
Water: 87.68 g
Other: 0.69 g
Contains more CarbsCarbs +225.4%
Contains more OtherOther +68.1%
Contains more ProteinProtein +10.8%
Contains more WaterWater +34.3%
~equal in Fats ~0.39g

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
10% 15% 75%
Saturated fat: Sat. Fat 0.027 g
Monounsaturated fat: Mono. Fat 0.041 g
Polyunsaturated fat: Poly. Fat 0.207 g
Contains less Sat. FatSaturated fat -81.1%
Contains more Mono. FatMonounsaturated fat +28.1%
Contains more Poly. FatPolyunsaturated fat +200%

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. Mulberry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169913/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.