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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, 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
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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
Cooking plantain
Cooking plantain
3
:
5
Blackberry
Blackberry
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
Cooking plantain
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 23% 1% 45% 27% 27% 4% 15% 1%
Blackberry
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
Cooking plantain
Cooking plantain
5
:
5
Blackberry
Blackberry
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
Cooking plantain
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%
Blackberry
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

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils 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 the food
Protein
8%
Cooking plantain
8%
Blackberry
Carbohydrates
32%
Cooking plantain
10%
Blackberry
Fats
2%
Cooking plantain
2%
Blackberry

Comparison summary table

Pay attention at 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 Sugars 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

Which food is preferable in case of diets?

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

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Comparison summary

Which food is cheaper?
Cooking plantain
Cooking plantain is cheaper (difference - $0.3)
Which food contains less Sugars?
Blackberry
Blackberry contains less Sugars (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 definitely stated which food is richer in minerals. See charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be definitely stated which food is richer in vitamins. See charts below for detailed information.

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Cooking plantain Blackberry Opinion
Calories 122 43 Cooking plantain
Protein 1.3 1.39 Blackberry
Fats 0.37 0.49 Blackberry
Vitamin C 18.4 21 Blackberry
Carbs 31.89 9.61 Cooking plantain
Cholesterol 0 0
Vitamin D 0 0
Iron 0.6 0.62 Blackberry
Calcium 3 29 Blackberry
Potassium 499 162 Cooking plantain
Magnesium 37 20 Cooking plantain
Sugars 15 4.88 Blackberry
Fiber 2.3 5.3 Blackberry
Copper 0.081 0.165 Blackberry
Zinc 0.14 0.53 Blackberry
Starch 0 Blackberry
Phosphorus 34 22 Cooking plantain
Sodium 4 1 Blackberry
Vitamin A 1127 214 Cooking plantain
Vitamin E 0.14 1.17 Blackberry
Vitamin D 0 0
Vitamin B1 0.052 0.02 Cooking plantain
Vitamin B2 0.054 0.026 Cooking plantain
Vitamin B3 0.686 0.646 Cooking plantain
Vitamin B5 0.26 0.276 Blackberry
Vitamin B6 0.299 0.03 Cooking plantain
Vitamin B12 0 0
Vitamin K 0.7 19.8 Blackberry
Folate 22 25 Blackberry
Trans Fat 0 0
Saturated Fat 0.143 0.014 Blackberry
Monounsaturated Fat 0.032 0.047 Blackberry
Polyunsaturated fat 0.069 0.28 Blackberry
Tryptophan 0.015 Cooking plantain
Threonine 0.034 Cooking plantain
Isoleucine 0.036 Cooking plantain
Leucine 0.059 Cooking plantain
Lysine 0.06 Cooking plantain
Methionine 0.017 Cooking plantain
Phenylalanine 0.044 Cooking plantain
Valine 0.046 Cooking plantain
Histidine 0.064 Cooking plantain
Fructose 2.4 Blackberry

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented seperately if present) is the USDA's FoodCentral. The exact links of 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.