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  6. Plantain vs. Apple

Plantain vs. Apple — In-Depth Nutrition Comparison

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Differences between plantains and apples

  • Apples contain less vitamin A, vitamin B6, potassium, vitamin C, magnesium, folate, and iron than plantains.
  • Plantains' daily need coverage for vitamin A is 17% higher.
  • Apples contain 9 times less folate than plantains. Plantains contain 26µg of folate, while apples contain 3µg.
  • The amount of sugar in apples is lower.

The food types used in this comparison are Plantains, cooked and Apples, raw, with skin.

Infographic

Plantain vs Apple 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%
Apple
Apple
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 3.6% 1.8% 9.4% 4.5% 9% 1.1% 4.7% 0.13% 4.6% 0%
Contains more MagnesiumMagnesium +540%
Contains more PotassiumPotassium +334.6%
Contains more IronIron +383.3%
Contains more CopperCopper +144.4%
Contains more ZincZinc +225%
Contains more PhosphorusPhosphorus +154.5%
Contains more SeleniumSelenium +∞%
Contains more CalciumCalcium +200%
Contains less SodiumSodium -80%

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 D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 36% 0% 15% 2.6% 12% 12% 14% 14% 55% 0% 1.8% 20%
Apple
Apple
2
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 15% 0% 1% 3.6% 4.3% 6% 1.7% 3.7% 9.5% 0% 5.5% 2.3%
Contains more Vitamin CVitamin C +137%
Contains more Vitamin AVitamin A +1400%
Contains more Vitamin B1Vitamin B1 +170.6%
Contains more Vitamin B2Vitamin B2 +100%
Contains more Vitamin B3Vitamin B3 +730.8%
Contains more Vitamin B5Vitamin B5 +282%
Contains more Vitamin B6Vitamin B6 +485.4%
Contains more FolateFolate +766.7%
Contains more Vitamin EVitamin E +38.5%
Contains more Vitamin KVitamin K +214.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Plantain Apple DV% diff.
Vitamin B6 0.24mg 0.041mg 15%
Potassium 465mg 107mg 11%
Vitamin C 10.9mg 4.6mg 7%
Fructose 5.9g 7%
Carbs 31.15g 13.81g 6%
Magnesium 32mg 5mg 6%
Iron 0.58mg 0.12mg 6%
Folate 26µg 3µg 6%
Vitamin A 45µg 3µg 5%
Copper 0.066mg 0.027mg 4%
Vitamin B3 0.756mg 0.091mg 4%
Calories 116kcal 52kcal 3%
Selenium 1.4µg 0µg 3%
Vitamin B5 0.233mg 0.061mg 3%
Phosphorus 28mg 11mg 2%
Manganese 0.035mg 2%
Vitamin B1 0.046mg 0.017mg 2%
Vitamin B2 0.052mg 0.026mg 2%
Choline 12.7mg 3.4mg 2%
Protein 0.79g 0.26g 1%
Zinc 0.13mg 0.04mg 1%
Vitamin K 0.7µg 2.2µg 1%
Weight per 100 calories 86g 192g N/A
Fats 0.18g 0.17g 0%
Net carbs 28.85g 11.41g N/A
Calcium 2mg 6mg 0%
Sugar 14g 10.39g N/A
Fiber 2.3g 2.4g 0%
Starch 0.05g 0%
Sodium 5mg 1mg 0%
Vitamin E 0.13mg 0.18mg 0%
Saturated fat 0.069g 0.028g 0%
Monounsaturated fat 0.015g 0.007g 0%
Polyunsaturated fat 0.033g 0.051g 0%
Tryptophan 0.009mg 0.001mg 0%
Threonine 0.021mg 0.006mg 0%
Isoleucine 0.022mg 0.006mg 0%
Leucine 0.036mg 0.013mg 0%
Lysine 0.037mg 0.012mg 0%
Methionine 0.01mg 0.001mg 0%
Phenylalanine 0.027mg 0.006mg 0%
Valine 0.028mg 0.012mg 0%
Histidine 0.039mg 0.005mg 0%

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
Apple
Apple
1
14% 86%
Protein: 0.26 g
Fats: 0.17 g
Carbs: 13.81 g
Water: 85.56 g
Other: 0.2 g
Contains more ProteinProtein +203.8%
Contains more CarbsCarbs +125.6%
Contains more OtherOther +190%
Contains more WaterWater +27.1%
~equal in Fats ~0.17g

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
Apple
Apple
2
33% 8% 59%
Saturated fat: Sat. Fat 0.028 g
Monounsaturated fat: Mono. Fat 0.007 g
Polyunsaturated fat: Poly. Fat 0.051 g
Contains more Mono. FatMonounsaturated fat +114.3%
Contains less Sat. FatSaturated fat -59.4%
Contains more Poly. FatPolyunsaturated fat +54.5%

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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. Apple - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171688/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.