Foodstruct
Advanced Nutrition Search | Diet Analysis | Glycemic index chart | Insulin index chart

Cooking plantain vs Blackberry - In-Depth Nutrition Comparison

Compare

How are Cooking plantain and Blackberry different?

  • Cooking plantain is higher in Vitamin B6, Potassium, and Vitamin A, however Blackberry is richer in Vitamin K, Fiber, Copper, and Vitamin E .
  • Daily need coverage for Vitamin B6 from Cooking plantain is 21% higher.
  • Cooking plantain contains 5 times more Vitamin A than Blackberry. While Cooking plantain contains 56µg of Vitamin A, Blackberry contains only 11µg.

Plantains, raw and Blackberries, raw are the varieties used in this article.

Infographic

Cooking plantain vs Blackberry 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Potassium +208%
Contains more Magnesium +85%
Contains more Phosphorus +54.5%
Contains more Calcium +866.7%
Contains more Copper +103.7%
Contains more Zinc +278.6%
Contains less Sodium -75%
Equal in Iron - 0.62
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 23% 1% 45% 27% 27% 4% 15% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 24% 9% 15% 15% 56% 15% 10% 1%
Contains more Potassium +208%
Contains more Magnesium +85%
Contains more Phosphorus +54.5%
Contains more Calcium +866.7%
Contains more Copper +103.7%
Contains more Zinc +278.6%
Contains less Sodium -75%
Equal in Iron - 0.62

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
:
Contains more Vitamin A +426.6%
Contains more Vitamin B1 +160%
Contains more Vitamin B2 +107.7%
Contains more Vitamin B6 +896.7%
Contains more Vitamin C +14.1%
Contains more Vitamin E +735.7%
Contains more Vitamin K +2728.6%
Contains more Folate +13.6%
Equal in Vitamin B3 - 0.646
Equal in Vitamin B5 - 0.276
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 70% 13% 24% 0% 5% 6% 13% 17% 7% 0% 50% 19%
Contains more Vitamin A +426.6%
Contains more Vitamin B1 +160%
Contains more Vitamin B2 +107.7%
Contains more Vitamin B6 +896.7%
Contains more Vitamin C +14.1%
Contains more Vitamin E +735.7%
Contains more Vitamin K +2728.6%
Contains more Folate +13.6%
Equal in Vitamin B3 - 0.646
Equal in Vitamin B5 - 0.276

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 Blackberry
Lower in price ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Cooking plantain Blackberry Opinion
Calories 122kcal 43kcal Cooking plantain
Protein 1.3g 1.39g Blackberry
Fats 0.37g 0.49g Blackberry
Vitamin C 18.4mg 21mg Blackberry
Net carbs 29.59g 4.31g Cooking plantain
Carbs 31.89g 9.61g Cooking plantain
Cholesterol 0mg 0mg
Vitamin D 0IU 0IU
Iron 0.6mg 0.62mg Blackberry
Calcium 3mg 29mg Blackberry
Potassium 499mg 162mg Cooking plantain
Magnesium 37mg 20mg Cooking plantain
Sugar 15g 4.88g Blackberry
Fiber 2.3g 5.3g Blackberry
Copper 0.081mg 0.165mg Blackberry
Zinc 0.14mg 0.53mg Blackberry
Starch g 0g Blackberry
Phosphorus 34mg 22mg Cooking plantain
Sodium 4mg 1mg Blackberry
Vitamin A 1127IU 214IU Cooking plantain
Vitamin E 0.14mg 1.17mg Blackberry
Vitamin D 0µg 0µg
Vitamin B1 0.052mg 0.02mg Cooking plantain
Vitamin B2 0.054mg 0.026mg Cooking plantain
Vitamin B3 0.686mg 0.646mg Cooking plantain
Vitamin B5 0.26mg 0.276mg Blackberry
Vitamin B6 0.299mg 0.03mg Cooking plantain
Vitamin B12 0µg 0µg
Vitamin K 0.7µg 19.8µg Blackberry
Folate 22µg 25µg Blackberry
Trans Fat 0g 0g
Saturated Fat 0.143g 0.014g Blackberry
Monounsaturated Fat 0.032g 0.047g Blackberry
Polyunsaturated fat 0.069g 0.28g Blackberry
Tryptophan 0.015mg mg Cooking plantain
Threonine 0.034mg mg Cooking plantain
Isoleucine 0.036mg mg Cooking plantain
Leucine 0.059mg mg Cooking plantain
Lysine 0.06mg mg Cooking plantain
Methionine 0.017mg mg Cooking plantain
Phenylalanine 0.044mg mg Cooking plantain
Valine 0.046mg mg Cooking plantain
Histidine 0.064mg mg Cooking plantain
Fructose g 2.4g Blackberry

Which food is preferable for your diet?

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

People also compare

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
18
Blackberry
Mineral Summary Score
17
Cooking plantain
17
Blackberry

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
8%
Blackberry
Carbohydrates
32%
Cooking plantain
10%
Blackberry
Fats
2%
Cooking plantain
2%
Blackberry

Comparison summary

Which food is cheaper?
Cooking plantain
Cooking plantain is cheaper (difference - $0.3)
Which food is lower in Sugar?
Blackberry
Blackberry is lower in Sugar (difference - 10.12g)
Which food contains less Sodium?
Blackberry
Blackberry contains less Sodium (difference - 3mg)
Which food is lower in Saturated Fat?
Blackberry
Blackberry is lower in Saturated Fat (difference - 0.129g)
Which food is lower in glycemic index?
Blackberry
Blackberry is lower in glycemic index (difference - 12)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Blackberry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173946/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.