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  6. Plantain raw vs. Watermelon

Plantain raw vs. Watermelon — In-Depth Nutrition Comparison

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Summary of differences between plantain raw and watermelon

  • Watermelon has less vitamin B6, vitamin C, potassium, vitamin A, fiber, and magnesium than plantain raw.
  • Plantain raw covers your daily need for vitamin B6, 20% more than watermelon.
  • Plantain raw has 7 times more folate than watermelon. While plantain raw has 22µg of folate, watermelon has only 3µg.
  • Watermelon has less sugar.
  • The glycemic index of watermelon is higher.

These are the specific foods used in this comparison Plantains, raw and Watermelon, raw.

Infographic

Plantain raw vs Watermelon 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 7.1% 2.1% 9.9% 9% 14% 2.7% 4.7% 0.13% 5% 2.2%
Contains more MagnesiumMagnesium +270%
Contains more PotassiumPotassium +345.5%
Contains more IronIron +150%
Contains more CopperCopper +92.9%
Contains more ZincZinc +40%
Contains more PhosphorusPhosphorus +209.1%
Contains more SeleniumSelenium +275%
Contains more CalciumCalcium +133.3%
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 27% 9.3% 1% 0% 8.3% 4.8% 3.3% 13% 10% 0% 0.25% 2.3% 2.2%
Contains more Vitamin CVitamin C +127.2%
Contains more Vitamin AVitamin A +100%
Contains more Vitamin EVitamin E +180%
Contains more Vitamin B1Vitamin B1 +57.6%
Contains more Vitamin B2Vitamin B2 +157.1%
Contains more Vitamin B3Vitamin B3 +285.4%
Contains more Vitamin B5Vitamin B5 +17.6%
Contains more Vitamin B6Vitamin B6 +564.4%
Contains more Vitamin KVitamin K +600%
Contains more FolateFolate +633.3%
Contains more CholineCholine +229.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Plantain raw Watermelon DV% diff.
Vitamin B6 0.299mg 0.045mg 20%
Vitamin C 18.4mg 8.1mg 11%
Potassium 499mg 112mg 11%
Fiber 2.3g 0.4g 8%
Carbs 31.89g 7.55g 8%
Magnesium 37mg 10mg 6%
Calories 122kcal 30kcal 5%
Folate 22µg 3µg 5%
Iron 0.6mg 0.24mg 5%
Copper 0.081mg 0.042mg 4%
Fructose 3.36g 4%
Phosphorus 34mg 11mg 3%
Vitamin A 56µg 28µg 3%
Vitamin B2 0.054mg 0.021mg 3%
Vitamin B3 0.686mg 0.178mg 3%
Vitamin B1 0.052mg 0.033mg 2%
Choline 13.5mg 4.1mg 2%
Manganese 0.038mg 2%
Selenium 1.5µg 0.4µg 2%
Vitamin K 0.7µg 0.1µg 1%
Saturated fat 0.143g 0.016g 1%
Vitamin E 0.14mg 0.05mg 1%
Protein 1.3g 0.61g 1%
Vitamin B5 0.26mg 0.221mg 1%
Fats 0.37g 0.15g 0%
Net carbs 29.59g 7.15g N/A
Calcium 3mg 7mg 0%
Sugar 15g 6.2g N/A
Zinc 0.14mg 0.1mg 0%
Sodium 4mg 1mg 0%
Monounsaturated fat 0.032g 0.037g 0%
Polyunsaturated fat 0.069g 0.05g 0%
Tryptophan 0.015mg 0.007mg 0%
Threonine 0.034mg 0.027mg 0%
Isoleucine 0.036mg 0.019mg 0%
Leucine 0.059mg 0.018mg 0%
Lysine 0.06mg 0.062mg 0%
Methionine 0.017mg 0.006mg 0%
Phenylalanine 0.044mg 0.015mg 0%
Valine 0.046mg 0.016mg 0%
Histidine 0.064mg 0.006mg 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
8% 91%
Protein: 0.61 g
Fats: 0.15 g
Carbs: 7.55 g
Water: 91.45 g
Other: 0.24 g
Contains more ProteinProtein +113.1%
Contains more FatsFats +146.7%
Contains more CarbsCarbs +322.4%
Contains more OtherOther +383.3%
Contains more WaterWater +40.1%

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
16% 36% 49%
Saturated fat: Sat. Fat 0.016 g
Monounsaturated fat: Mono. Fat 0.037 g
Polyunsaturated fat: Poly. Fat 0.05 g
Contains more Poly. FatPolyunsaturated fat +38%
Contains less Sat. FatSaturated fat -88.8%
Contains more Mono. FatMonounsaturated fat +15.6%

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. Watermelon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167765/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.