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Plantain vs. Blackberry — In-Depth Nutrition Comparison

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Significant differences between Plantain and Blackberry

  • Plantain has more Vitamin B6, and Potassium, however, Blackberry is richer in Vitamin K, Fiber, Vitamin C, Copper, and Vitamin E .
  • Plantain covers your daily Vitamin B6 needs 16% more than Blackberry.
  • Blackberry has 3 times less Potassium than Plantain. Plantain has 465mg of Potassium, while Blackberry has 162mg.

Specific food types used in this comparison are Plantains, cooked and Blackberries, raw.

Infographic

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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Contains more Magnesium +60%
Contains more Phosphorus +27.3%
Contains more Potassium +187%
Contains more Selenium +250%
Contains more Calcium +1350%
Contains less Sodium -80%
Contains more Zinc +307.7%
Contains more Copper +150%
Equal in Iron - 0.62
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 22% 23% 12% 42% 1% 4% 22% 0% 8%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 24% 15% 10% 15% 1% 15% 56% 85% 3%
Contains more Magnesium +60%
Contains more Phosphorus +27.3%
Contains more Potassium +187%
Contains more Selenium +250%
Contains more Calcium +1350%
Contains less Sodium -80%
Contains more Zinc +307.7%
Contains more Copper +150%
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
:
Contains more Vitamin A +324.8%
Contains more Vitamin B1 +130%
Contains more Vitamin B2 +100%
Contains more Vitamin B3 +17%
Contains more Vitamin B6 +700%
Contains more Vitamin E +800%
Contains more Vitamin C +92.7%
Contains more Vitamin B5 +18.5%
Contains more Vitamin K +2728.6%
Equal in Folate - 25
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 13% 24% 0% 70% 5% 6% 13% 17% 7% 19% 0% 50%
Contains more Vitamin A +324.8%
Contains more Vitamin B1 +130%
Contains more Vitamin B2 +100%
Contains more Vitamin B3 +17%
Contains more Vitamin B6 +700%
Contains more Vitamin E +800%
Contains more Vitamin C +92.7%
Contains more Vitamin B5 +18.5%
Contains more Vitamin K +2728.6%
Equal in Folate - 25

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Carbs +224.1%
Contains more Other +61.1%
Contains more Protein +75.9%
Contains more Fats +172.2%
Contains more Water +31%
31% 67%
Protein: 0.79 g
Fats: 0.18 g
Carbs: 31.15 g
Water: 67.3 g
Other: 0.58 g
10% 88%
Protein: 1.39 g
Fats: 0.49 g
Carbs: 9.61 g
Water: 88.15 g
Other: 0.36 g
Contains more Carbs +224.1%
Contains more Other +61.1%
Contains more Protein +75.9%
Contains more Fats +172.2%
Contains more Water +31%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -79.7%
Contains more Monounsaturated Fat +213.3%
Contains more Polyunsaturated fat +748.5%
59% 13% 28%
Saturated Fat: 0.069 g
Monounsaturated Fat: 0.015 g
Polyunsaturated fat: 0.033 g
4% 14% 82%
Saturated Fat: 0.014 g
Monounsaturated Fat: 0.047 g
Polyunsaturated fat: 0.28 g
Contains less Saturated Fat -79.7%
Contains more Monounsaturated Fat +213.3%
Contains more Polyunsaturated fat +748.5%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Plantain 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 Plantain Blackberry Opinion
Net carbs 28.85g 4.31g Plantain
Protein 0.79g 1.39g Blackberry
Fats 0.18g 0.49g Blackberry
Carbs 31.15g 9.61g Plantain
Calories 116kcal 43kcal Plantain
Fructose 2.4g Blackberry
Sugar 14g 4.88g Blackberry
Fiber 2.3g 5.3g Blackberry
Calcium 2mg 29mg Blackberry
Iron 0.58mg 0.62mg Blackberry
Magnesium 32mg 20mg Plantain
Phosphorus 28mg 22mg Plantain
Potassium 465mg 162mg Plantain
Sodium 5mg 1mg Blackberry
Zinc 0.13mg 0.53mg Blackberry
Copper 0.066mg 0.165mg Blackberry
Manganese 0.646mg Blackberry
Selenium 1.4µg 0.4µg Plantain
Vitamin A 909IU 214IU Plantain
Vitamin A RAE 45µg 11µg Plantain
Vitamin E 0.13mg 1.17mg Blackberry
Vitamin C 10.9mg 21mg Blackberry
Vitamin B1 0.046mg 0.02mg Plantain
Vitamin B2 0.052mg 0.026mg Plantain
Vitamin B3 0.756mg 0.646mg Plantain
Vitamin B5 0.233mg 0.276mg Blackberry
Vitamin B6 0.24mg 0.03mg Plantain
Folate 26µg 25µg Plantain
Vitamin K 0.7µg 19.8µg Blackberry
Tryptophan 0.009mg Plantain
Threonine 0.021mg Plantain
Isoleucine 0.022mg Plantain
Leucine 0.036mg Plantain
Lysine 0.037mg Plantain
Methionine 0.01mg Plantain
Phenylalanine 0.027mg Plantain
Valine 0.028mg Plantain
Histidine 0.039mg Plantain
Saturated Fat 0.069g 0.014g Blackberry
Monounsaturated Fat 0.015g 0.047g Blackberry
Polyunsaturated fat 0.033g 0.28g Blackberry

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Plantain Blackberry
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
18%
Blackberry
Minerals Daily Need Coverage Score
13%
Plantain
23%
Blackberry

Comparison summary

Which food is cheaper?
Plantain
Plantain is cheaper (difference - $0.3)
Which food is lower in Sugar?
Blackberry
Blackberry is lower in Sugar (difference - 9.12g)
Which food contains less Sodium?
Blackberry
Blackberry contains less Sodium (difference - 4mg)
Which food is lower in Saturated Fat?
Blackberry
Blackberry is lower in Saturated Fat (difference - 0.055g)
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

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. 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.