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  6. Plantain vs. Acerola

Plantain vs. Acerola — In-Depth Nutrition Comparison

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How are Plantain and Acerola different?

  • Plantain is higher in Vitamin B6, and Potassium, however, Acerola is richer in Vitamin C.
  • Daily need coverage for Vitamin C from Acerola is 1852% higher.
  • Plantain contains 27 times more Vitamin B6 than Acerola. While Plantain contains 0.24mg of Vitamin B6, Acerola contains only 0.009mg.

Plantains, cooked and Acerola, (west indian cherry), raw are the varieties used in this article.

Infographic

Plantain vs Acerola 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 23% 0.6% 41% 22% 22% 3.5% 12% 0.65% 0% 7.6%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 13% 3.6% 13% 7.5% 29% 2.7% 4.7% 0.91% 0% 3.3%
Contains more MagnesiumMagnesium +77.8%
Contains more PotassiumPotassium +218.5%
Contains more IronIron +190%
Contains more ZincZinc +30%
Contains more PhosphorusPhosphorus +154.5%
Contains less SodiumSodium -28.6%
Contains more SeleniumSelenium +133.3%
Contains more CalciumCalcium +500%
Contains more CopperCopper +30.3%
~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 36% 55% 2.6% 0% 12% 12% 14% 14% 55% 0% 1.8% 20% 6.9%
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 5592% 46% 0% 0% 5% 14% 7.5% 19% 2.1% 0% 0% 11% 0%
Contains more Vitamin AVitamin A +18.5%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +130%
Contains more Vitamin B3Vitamin B3 +89%
Contains more Vitamin B6Vitamin B6 +2566.7%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +85.7%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +15290.8%
Contains more Vitamin B2Vitamin B2 +15.4%
Contains more Vitamin B5Vitamin B5 +32.6%
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
31% 67%
Protein: 0.79 g
Fats: 0.18 g
Carbs: 31.15 g
Water: 67.3 g
Other: 0.58 g
8% 91%
Protein: 0.4 g
Fats: 0.3 g
Carbs: 7.69 g
Water: 91.41 g
Other: 0.2 g
Contains more ProteinProtein +97.5%
Contains more CarbsCarbs +305.1%
Contains more OtherOther +190%
Contains more FatsFats +66.7%
Contains more WaterWater +35.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
59% 13% 28%
Saturated Fat: Sat. Fat 0.069 g
Monounsaturated Fat: Mono. Fat 0.015 g
Polyunsaturated fat: Poly. Fat 0.033 g
28% 34% 38%
Saturated Fat: Sat. Fat 0.068 g
Monounsaturated Fat: Mono. Fat 0.082 g
Polyunsaturated fat: Poly. Fat 0.09 g
Contains more Mono. FatMonounsaturated Fat +446.7%
Contains more Poly. FatPolyunsaturated fat +172.7%
~equal in Saturated Fat ~0.068g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Plantain Acerola
Rich in minerals ok
Lower in Sodium ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in Cholesterol Equal
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Plantain Acerola Opinion
Calories 116kcal 32kcal Plantain
Protein 0.79g 0.4g Plantain
Fats 0.18g 0.3g Acerola
Vitamin C 10.9mg 1677.6mg Acerola
Net carbs 28.85g 6.59g Plantain
Carbs 31.15g 7.69g Plantain
Magnesium 32mg 18mg Plantain
Calcium 2mg 12mg Acerola
Potassium 465mg 146mg Plantain
Iron 0.58mg 0.2mg Plantain
Sugar 14g Acerola
Fiber 2.3g 1.1g Plantain
Copper 0.066mg 0.086mg Acerola
Zinc 0.13mg 0.1mg Plantain
Phosphorus 28mg 11mg Plantain
Sodium 5mg 7mg Plantain
Vitamin A 909IU 767IU Plantain
Vitamin A 45µg 38µg Plantain
Vitamin E 0.13mg Plantain
Selenium 1.4µg 0.6µg Plantain
Vitamin B1 0.046mg 0.02mg Plantain
Vitamin B2 0.052mg 0.06mg Acerola
Vitamin B3 0.756mg 0.4mg Plantain
Vitamin B5 0.233mg 0.309mg Acerola
Vitamin B6 0.24mg 0.009mg Plantain
Vitamin K 0.7µg Plantain
Folate 26µg 14µg Plantain
Choline 12.7mg Plantain
Saturated Fat 0.069g 0.068g Acerola
Monounsaturated Fat 0.015g 0.082g Acerola
Polyunsaturated fat 0.033g 0.09g Acerola
Tryptophan 0.009mg Plantain
Threonine 0.021mg Plantain
Isoleucine 0.022mg Plantain
Leucine 0.036mg Plantain
Lysine 0.037mg Plantain
Methionine 0.01mg Plantain
Phenylalanine 0.027mg Plantain
Valine 0.028mg Plantain
Histidine 0.039mg Plantain

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Plantain Acerola
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
18%
Plantain
438%
Acerola
Minerals Daily Need Coverage Score
13%
Plantain
8%
Acerola

Comparison summary

Which food is richer in minerals?
Plantain
Plantain is relatively richer in minerals
Which food contains less Sodium?
Plantain
Plantain contains less Sodium (difference - 2mg)
Which food is richer in vitamins?
Plantain
Plantain is relatively richer in vitamins
Which food is lower in Sugar?
Acerola
Acerola is lower in Sugar (difference - 14g)
Which food is lower in Saturated Fat?
Acerola
Acerola is lower in Saturated Fat (difference - 0.001g)
Which food is lower in glycemic index?
Acerola
Acerola is lower in glycemic index (difference - 37)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)

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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169131/nutrients
  2. Acerola - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171686/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.