Cooking plantain vs Blackberry - In-Depth Nutrition Comparison
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How are Cooking plantain and Blackberry different?
- Cooking plantain is higher in Vitamin B6, and Potassium, 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 3 times more Potassium than Blackberry. While Cooking plantain contains 499mg of Potassium, Blackberry contains only 162mg.
- Blackberry has less Sugar.
Plantains, raw and Blackberries, raw are the varieties used in this article.
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
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Magnesium
+85%
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Phosphorus
+54.5%
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Potassium
+208%
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Calcium
+866.7%
Contains
less
Sodium
-75%
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Zinc
+278.6%
Contains
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Copper
+103.7%
Equal in Iron - 0.62
Contains
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Magnesium
+85%
Contains
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Phosphorus
+54.5%
Contains
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Potassium
+208%
Contains
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Calcium
+866.7%
Contains
less
Sodium
-75%
Contains
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Zinc
+278.6%
Contains
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Copper
+103.7%
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
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Contains
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Vitamin A
+426.6%
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Vitamin B1
+160%
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Vitamin B2
+107.7%
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Vitamin B6
+896.7%
Contains
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Vitamin E
+735.7%
Contains
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Vitamin C
+14.1%
Contains
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Folate
+13.6%
Contains
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Vitamin K
+2728.6%
Equal in Vitamin B3 - 0.646
Equal in Vitamin B5 - 0.276
Contains
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Vitamin A
+426.6%
Contains
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Vitamin B1
+160%
Contains
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Vitamin B2
+107.7%
Contains
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Vitamin B6
+896.7%
Contains
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Vitamin E
+735.7%
Contains
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Vitamin C
+14.1%
Contains
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Folate
+13.6%
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Vitamin K
+2728.6%
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.
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| Lower in price |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated Fat |
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| Lower in glycemic index |
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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 29.59g | 4.31g |
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| Protein | 1.3g | 1.39g |
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| Fats | 0.37g | 0.49g |
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| Carbs | 31.89g | 9.61g |
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| Calories | 122kcal | 43kcal |
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| Starch | g | 0g |
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| Fructose | g | 2.4g |
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| Sugar | 15g | 4.88g |
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| Fiber | 2.3g | 5.3g |
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| Calcium | 3mg | 29mg |
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| Iron | 0.6mg | 0.62mg |
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| Magnesium | 37mg | 20mg |
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| Phosphorus | 34mg | 22mg |
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| Potassium | 499mg | 162mg |
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| Sodium | 4mg | 1mg |
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| Zinc | 0.14mg | 0.53mg |
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| Copper | 0.081mg | 0.165mg |
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| Vitamin A | 1127IU | 214IU |
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| Vitamin E | 0.14mg | 1.17mg |
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| Vitamin D | 0IU | 0IU | |
| Vitamin D | 0µg | 0µg | |
| Vitamin C | 18.4mg | 21mg |
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| Vitamin B1 | 0.052mg | 0.02mg |
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| Vitamin B2 | 0.054mg | 0.026mg |
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| Vitamin B3 | 0.686mg | 0.646mg |
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| Vitamin B5 | 0.26mg | 0.276mg |
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| Vitamin B6 | 0.299mg | 0.03mg |
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| Folate | 22µg | 25µg |
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| Vitamin B12 | 0µg | 0µg | |
| Vitamin K | 0.7µg | 19.8µg |
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| Tryptophan | 0.015mg | mg |
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| Threonine | 0.034mg | mg |
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| Isoleucine | 0.036mg | mg |
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| Leucine | 0.059mg | mg |
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| Lysine | 0.06mg | mg |
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| Methionine | 0.017mg | mg |
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| Phenylalanine | 0.044mg | mg |
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| Valine | 0.046mg | mg |
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| Histidine | 0.064mg | mg |
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| Cholesterol | 0mg | 0mg | |
| Trans Fat | 0g | 0g | |
| Saturated Fat | 0.143g | 0.014g |
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| Monounsaturated Fat | 0.032g | 0.047g |
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| Polyunsaturated fat | 0.069g | 0.28g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low glycemic index diet |
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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
18
Mineral Summary Score
17
17
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%
8%
Carbohydrates
32%
10%
Fats
2%
2%
Comparison summary
Which food is cheaper?
Cooking plantain is cheaper (difference - $0.3)
Which food is lower in Sugar?
Blackberry is lower in Sugar (difference - 10.12g)
Which food contains less Sodium?
Blackberry contains less Sodium (difference - 3mg)
Which food is lower in Saturated Fat?
Blackberry is lower in Saturated Fat (difference - 0.129g)
Which food is lower in glycemic index?
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.