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  6. Plantain raw vs. Raspberry

Plantain raw vs. Raspberry — In-Depth Nutrition Comparison

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How are plantain raw and raspberries different?

  • Plantain raw is higher in vitamin A, vitamin B6, and potassium; however, raspberries are richer in fiber, vitamin C, and vitamin K.
  • Daily need coverage for vitamin A for plantain raw is 22% higher.
  • Plantain raw contains 5 times more vitamin B6 than raspberries. While plantain raw contains 0.299mg of vitamin B6, raspberries contain only 0.055mg.
  • Raspberries have less sugar.
  • Raspberries have a lower glycemic index (26) than plantain raw (37).

Plantains, raw and Raspberries, raw are the varieties used in this article.

Infographic

Plantain raw vs Raspberry 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 16% 7.5% 13% 26% 30% 11% 12% 0.13% 87% 1.1%
Contains more MagnesiumMagnesium +68.2%
Contains more PotassiumPotassium +230.5%
Contains more PhosphorusPhosphorus +17.2%
Contains more SeleniumSelenium +650%
Contains more CalciumCalcium +733.3%
Contains more IronIron +15%
Contains more CopperCopper +11.1%
Contains more ZincZinc +200%
Contains less SodiumSodium -75%

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 87% 0.67% 17% 0% 8% 8.8% 11% 20% 13% 0% 20% 16% 6.7%
Contains more Vitamin AVitamin A +2700%
Contains more Vitamin B1Vitamin B1 +62.5%
Contains more Vitamin B2Vitamin B2 +42.1%
Contains more Vitamin B3Vitamin B3 +14.7%
Contains more Vitamin B6Vitamin B6 +443.6%
Contains more Vitamin CVitamin C +42.4%
Contains more Vitamin EVitamin E +521.4%
Contains more Vitamin B5Vitamin B5 +26.5%
Contains more Vitamin KVitamin K +1014.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Folate ~21µg
~equal in Choline ~12.3mg

All nutrients comparison - raw data values

Nutrient Plantain raw Raspberry DV% diff.
Manganese 0.67mg 29%
Vitamin B6 0.299mg 0.055mg 19%
Fiber 2.3g 6.5g 17%
Potassium 499mg 151mg 10%
Vitamin C 18.4mg 26.2mg 9%
Carbs 31.89g 11.94g 7%
Vitamin K 0.7µg 7.8µg 6%
Vitamin A 56µg 2µg 6%
Vitamin E 0.14mg 0.87mg 5%
Calories 122kcal 52kcal 4%
Magnesium 37mg 22mg 4%
Zinc 0.14mg 0.42mg 3%
Fructose 2.35g 3%
Vitamin B1 0.052mg 0.032mg 2%
Polyunsaturated fat 0.069g 0.375g 2%
Calcium 3mg 25mg 2%
Selenium 1.5µg 0.2µg 2%
Vitamin B3 0.686mg 0.598mg 1%
Saturated fat 0.143g 0.019g 1%
Phosphorus 34mg 29mg 1%
Vitamin B5 0.26mg 0.329mg 1%
Copper 0.081mg 0.09mg 1%
Vitamin B2 0.054mg 0.038mg 1%
Iron 0.6mg 0.69mg 1%
Protein 1.3g 1.2g 0%
Fats 0.37g 0.65g 0%
Net carbs 29.59g 5.44g N/A
Sugar 15g 4.42g N/A
Sodium 4mg 1mg 0%
Folate 22µg 21µg 0%
Choline 13.5mg 12.3mg 0%
Monounsaturated fat 0.032g 0.064g 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
12% 86%
Protein: 1.2 g
Fats: 0.65 g
Carbs: 11.94 g
Water: 85.75 g
Other: 0.46 g
Contains more CarbsCarbs +167.1%
Contains more OtherOther +152.2%
Contains more FatsFats +75.7%
Contains more WaterWater +31.4%
~equal in Protein ~1.2g

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
4% 14% 82%
Saturated fat: Sat. Fat 0.019 g
Monounsaturated fat: Mono. Fat 0.064 g
Polyunsaturated fat: Poly. Fat 0.375 g
Contains less Sat. FatSaturated fat -86.7%
Contains more Mono. FatMonounsaturated fat +100%
Contains more Poly. FatPolyunsaturated fat +443.5%

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. Raspberry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167755/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.