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  6. Plantain vs. Apple

Plantain vs. Apple — In-Depth Nutrition Comparison

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Differences between Plantain and Apple

  • Apple contains less Vitamin B6, Potassium, Vitamin C, Magnesium, Folate, and Iron than Plantain.
  • Plantain's daily need coverage for Vitamin B6 is 15% higher.
  • Apple contains 9 times less Folate than Plantain. Plantain contains 26µg of Folate, while Apple contains 3µg.
  • The amount of Sugar in Apple 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.
Plantain
Plantain
7
:
3
Apple
Apple
Contains more Iron +383.3%
Contains more Magnesium +540%
Contains more Phosphorus +154.5%
Contains more Potassium +334.6%
Contains more Zinc +225%
Contains more Copper +144.4%
Contains more Selenium +∞%
Contains more Calcium +200%
Contains less Sodium -80%
Plantain
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 22% 23% 12% 42% 1% 4% 22% 0% 8%
Apple
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 5% 4% 5% 10% 1% 2% 9% 5% 0%
Contains more Iron +383.3%
Contains more Magnesium +540%
Contains more Phosphorus +154.5%
Contains more Potassium +334.6%
Contains more Zinc +225%
Contains more Copper +144.4%
Contains more Selenium +∞%
Contains more Calcium +200%
Contains less Sodium -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.
Plantain
Plantain
8
:
2
Apple
Apple
Contains more Vitamin A +1583.3%
Contains more Vitamin C +137%
Contains more Vitamin B1 +170.6%
Contains more Vitamin B2 +100%
Contains more Vitamin B3 +730.8%
Contains more Vitamin B5 +282%
Contains more Vitamin B6 +485.4%
Contains more Folate +766.7%
Contains more Vitamin E +38.5%
Contains more Vitamin K +214.3%
Plantain
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 55% 3% 0% 37% 12% 12% 15% 14% 56% 20% 0% 2%
Apple
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 4% 4% 0% 16% 5% 6% 2% 4% 10% 3% 0% 6%
Contains more Vitamin A +1583.3%
Contains more Vitamin C +137%
Contains more Vitamin B1 +170.6%
Contains more Vitamin B2 +100%
Contains more Vitamin B3 +730.8%
Contains more Vitamin B5 +282%
Contains more Vitamin B6 +485.4%
Contains more Folate +766.7%
Contains more Vitamin E +38.5%
Contains more Vitamin K +214.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Plantain
Plantain
4
:
1
Apple
Apple
Contains more Protein +203.8%
Contains more Carbs +125.6%
Contains more Other +190%
Contains more Water +27.1%
Equal in Fats - 0.17
Plantain
31% 67%
Protein: 0.79 g
Fats: 0.18 g
Carbs: 31.15 g
Water: 67.3 g
Other: 0.58 g
Apple
14% 86%
Protein: 0.26 g
Fats: 0.17 g
Carbs: 13.81 g
Water: 85.56 g
Other: 0.2 g
Contains more Protein +203.8%
Contains more Carbs +125.6%
Contains more Other +190%
Contains more Water +27.1%
Equal in Fats - 0.17

Fat Type Comparison

Fat type breakdown side-by-side comparison
Plantain
Plantain
1
:
2
Apple
Apple
Contains more Monounsaturated Fat +114.3%
Contains less Saturated Fat -59.4%
Contains more Polyunsaturated fat +54.5%
Plantain
59% 13% 28%
Saturated Fat: 0.069 g
Monounsaturated Fat: 0.015 g
Polyunsaturated fat: 0.033 g
Apple
33% 8% 59%
Saturated Fat: 0.028 g
Monounsaturated Fat: 0.007 g
Polyunsaturated fat: 0.051 g
Contains more Monounsaturated Fat +114.3%
Contains less Saturated Fat -59.4%
Contains more Polyunsaturated fat +54.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Plantain Apple Opinion
Net carbs 28.85g 11.41g Plantain
Protein 0.79g 0.26g Plantain
Fats 0.18g 0.17g Plantain
Carbs 31.15g 13.81g Plantain
Calories 116kcal 52kcal Plantain
Starch 0.05g Apple
Fructose 5.9g Apple
Sugar 14g 10.39g Apple
Fiber 2.3g 2.4g Apple
Calcium 2mg 6mg Apple
Iron 0.58mg 0.12mg Plantain
Magnesium 32mg 5mg Plantain
Phosphorus 28mg 11mg Plantain
Potassium 465mg 107mg Plantain
Sodium 5mg 1mg Apple
Zinc 0.13mg 0.04mg Plantain
Copper 0.066mg 0.027mg Plantain
Manganese 0.035mg Apple
Selenium 1.4µg 0µg Plantain
Vitamin A 909IU 54IU Plantain
Vitamin A RAE 45µg 3µg Plantain
Vitamin E 0.13mg 0.18mg Apple
Vitamin C 10.9mg 4.6mg Plantain
Vitamin B1 0.046mg 0.017mg Plantain
Vitamin B2 0.052mg 0.026mg Plantain
Vitamin B3 0.756mg 0.091mg Plantain
Vitamin B5 0.233mg 0.061mg Plantain
Vitamin B6 0.24mg 0.041mg Plantain
Folate 26µg 3µg Plantain
Vitamin K 0.7µg 2.2µg Apple
Tryptophan 0.009mg 0.001mg Plantain
Threonine 0.021mg 0.006mg Plantain
Isoleucine 0.022mg 0.006mg Plantain
Leucine 0.036mg 0.013mg Plantain
Lysine 0.037mg 0.012mg Plantain
Methionine 0.01mg 0.001mg Plantain
Phenylalanine 0.027mg 0.006mg Plantain
Valine 0.028mg 0.012mg Plantain
Histidine 0.039mg 0.005mg Plantain
Saturated Fat 0.069g 0.028g Apple
Monounsaturated Fat 0.015g 0.007g Plantain
Polyunsaturated fat 0.033g 0.051g Apple

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Plantain Apple
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
5%
Apple
Minerals Daily Need Coverage Score
13%
Plantain
4%
Apple

Comparison summary

Which food is richer in minerals?
Plantain
Plantain is relatively richer in minerals
Which food is cheaper?
Plantain
Plantain is cheaper (difference - $0.5)
Which food is richer in vitamins?
Plantain
Plantain is relatively richer in vitamins
Which food is lower in Sugar?
Apple
Apple is lower in Sugar (difference - 3.61g)
Which food contains less Sodium?
Apple
Apple contains less Sodium (difference - 4mg)
Which food is lower in Saturated Fat?
Apple
Apple is lower in Saturated Fat (difference - 0.041g)
Which food is lower in glycemic index?
Apple
Apple is lower in glycemic index (difference - 1)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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.