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Cooking plantain vs Apple - In-Depth Nutrition Comparison

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Significant differences between Cooking plantain and Apple

  • The amount of Vitamin B6, Vitamin C, Potassium, Magnesium, Iron, Copper, and Vitamin A in Cooking plantain is higher than in Apple.
  • Cooking plantain covers your daily Vitamin B6 needs 20% more than Apple.
  • Apple has 19 times less Vitamin A than Cooking plantain. Cooking plantain has 56µg of Vitamin A, while Apple has 3µg.

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

Infographic

Cooking plantain vs Apple infographic
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Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Iron +400%
Contains more Potassium +366.4%
Contains more Magnesium +640%
Contains more Copper +200%
Contains more Zinc +250%
Contains more Phosphorus +209.1%
Contains more Calcium +100%
Contains less Sodium -75%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 23% 1% 45% 27% 27% 4% 15% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 5% 2% 10% 4% 9% 2% 5% 1%
Contains more Iron +400%
Contains more Potassium +366.4%
Contains more Magnesium +640%
Contains more Copper +200%
Contains more Zinc +250%
Contains more Phosphorus +209.1%
Contains more Calcium +100%
Contains less Sodium -75%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
2
Apple
Contains more Vitamin C +300%
Contains more Vitamin A +1987%
Contains more Vitamin B1 +205.9%
Contains more Vitamin B2 +107.7%
Contains more Vitamin B3 +653.8%
Contains more Vitamin B5 +326.2%
Contains more Vitamin B6 +629.3%
Contains more Folate +633.3%
Contains more Vitamin E +28.6%
Contains more Vitamin K +214.3%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 62% 68% 3% 0% 14% 13% 13% 16% 69% 0% 2% 17%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 16% 4% 4% 0% 5% 6% 2% 4% 10% 0% 6% 3%
Contains more Vitamin C +300%
Contains more Vitamin A +1987%
Contains more Vitamin B1 +205.9%
Contains more Vitamin B2 +107.7%
Contains more Vitamin B3 +653.8%
Contains more Vitamin B5 +326.2%
Contains more Vitamin B6 +629.3%
Contains more Folate +633.3%
Contains more Vitamin E +28.6%
Contains more Vitamin K +214.3%

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
23
Cooking plantain
5
Apple
Mineral Summary Score
17
Cooking plantain
4
Apple

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
8%
Cooking plantain
2%
Apple
Carbohydrates
32%
Cooking plantain
14%
Apple
Fats
2%
Cooking plantain
1%
Apple

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Cooking 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cooking plantain Apple
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food is richer in minerals?
Cooking plantain
Cooking plantain is relatively richer in minerals
Which food is cheaper?
Cooking plantain
Cooking plantain is cheaper (difference - $0.5)
Which food is richer in vitamins?
Cooking plantain
Cooking plantain is relatively richer in vitamins
Which food is lower in Sugar?
Apple
Apple is lower in Sugar (difference - 4.61g)
Which food contains less Sodium?
Apple
Apple contains less Sodium (difference - 3mg)
Which food is lower in Saturated Fat?
Apple
Apple is lower in Saturated Fat (difference - 0.115g)
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)

All nutrients comparison - raw data values

Nutrient Cooking plantain Apple Opinion
Calories 122 52 Cooking plantain
Protein 1.3 0.26 Cooking plantain
Fats 0.37 0.17 Cooking plantain
Vitamin C 18.4 4.6 Cooking plantain
Net carbs 29.59000015258789 11.40999984741211 Cooking plantain
Carbs 31.89 13.81 Cooking plantain
Cholesterol 0 0
Vitamin D 0 0
Iron 0.6 0.12 Cooking plantain
Calcium 3 6 Apple
Potassium 499 107 Cooking plantain
Magnesium 37 5 Cooking plantain
Sugar 15 10.39 Apple
Fiber 2.3 2.4 Apple
Copper 0.081 0.027 Cooking plantain
Zinc 0.14 0.04 Cooking plantain
Starch 0.05 Apple
Phosphorus 34 11 Cooking plantain
Sodium 4 1 Apple
Vitamin A 1127 54 Cooking plantain
Vitamin E 0.14 0.18 Apple
Vitamin D 0 0
Vitamin B1 0.052 0.017 Cooking plantain
Vitamin B2 0.054 0.026 Cooking plantain
Vitamin B3 0.686 0.091 Cooking plantain
Vitamin B5 0.26 0.061 Cooking plantain
Vitamin B6 0.299 0.041 Cooking plantain
Vitamin B12 0 0
Vitamin K 0.7 2.2 Apple
Folate 22 3 Cooking plantain
Trans Fat 0 0
Saturated Fat 0.143 0.028 Apple
Monounsaturated Fat 0.032 0.007 Cooking plantain
Polyunsaturated fat 0.069 0.051 Cooking plantain
Tryptophan 0.015 0.001 Cooking plantain
Threonine 0.034 0.006 Cooking plantain
Isoleucine 0.036 0.006 Cooking plantain
Leucine 0.059 0.013 Cooking plantain
Lysine 0.06 0.012 Cooking plantain
Methionine 0.017 0.001 Cooking plantain
Phenylalanine 0.044 0.006 Cooking plantain
Valine 0.046 0.012 Cooking plantain
Histidine 0.064 0.005 Cooking plantain
Fructose 5.9 Apple

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Cooking plantain - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169130/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.