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  6. Plantain vs. Blueberry

Plantain vs. Blueberry — In-Depth Nutrition Comparison

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How are Plantain and Blueberry different?

  • Plantain is richer in Vitamin B6, Potassium, and Magnesium, while Blueberry is higher in Vitamin K.
  • Blueberry covers your daily need of Vitamin K 15% more than Plantain.
  • Plantain contains 6 times more Potassium than Blueberry. Plantain contains 465mg of Potassium, while Blueberry contains 77mg.
  • Blueberry is lower in Sugar.

Plantains, cooked and Blueberries, raw types were used in this article.

Infographic

Plantain vs Blueberry 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 0.6% 41% 22% 22% 3.5% 12% 0.65% 0% 7.6%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 4.3% 1.8% 6.8% 11% 19% 4.4% 5.1% 0.13% 44% 0.55%
Contains more MagnesiumMagnesium +433.3%
Contains more PotassiumPotassium +503.9%
Contains more IronIron +107.1%
Contains more CopperCopper +15.8%
Contains more PhosphorusPhosphorus +133.3%
Contains more SeleniumSelenium +1300%
Contains more CalciumCalcium +200%
Contains more ZincZinc +23.1%
Contains less SodiumSodium -80%

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 36% 55% 2.6% 0% 12% 12% 14% 14% 55% 0% 1.8% 20% 6.9%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 32% 3.2% 11% 0% 9.3% 9.5% 7.8% 7.4% 12% 0% 48% 4.5% 3.3%
Contains more Vitamin CVitamin C +12.4%
Contains more Vitamin AVitamin A +1583.3%
Contains more Vitamin B1Vitamin B1 +24.3%
Contains more Vitamin B2Vitamin B2 +26.8%
Contains more Vitamin B3Vitamin B3 +80.9%
Contains more Vitamin B5Vitamin B5 +87.9%
Contains more Vitamin B6Vitamin B6 +361.5%
Contains more FolateFolate +333.3%
Contains more CholineCholine +111.7%
Contains more Vitamin EVitamin E +338.5%
Contains more Vitamin KVitamin K +2657.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
31% 67%
Protein: 0.79 g
Fats: 0.18 g
Carbs: 31.15 g
Water: 67.3 g
Other: 0.58 g
14% 84%
Protein: 0.74 g
Fats: 0.33 g
Carbs: 14.49 g
Water: 84.21 g
Other: 0.23 g
Contains more CarbsCarbs +115%
Contains more OtherOther +152.2%
Contains more FatsFats +83.3%
Contains more WaterWater +25.1%
~equal in Protein ~0.74g

Fat Type Comparison

Fat type breakdown side-by-side comparison
59% 13% 28%
Saturated Fat: Sat. Fat 0.069 g
Monounsaturated Fat: Mono. Fat 0.015 g
Polyunsaturated fat: Poly. Fat 0.033 g
13% 21% 66%
Saturated Fat: Sat. Fat 0.028 g
Monounsaturated Fat: Mono. Fat 0.047 g
Polyunsaturated fat: Poly. Fat 0.146 g
Contains less Sat. FatSaturated Fat -59.4%
Contains more Mono. FatMonounsaturated Fat +213.3%
Contains more Poly. FatPolyunsaturated fat +342.4%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Plantain Blueberry
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Plantain Blueberry Opinion
Calories 116kcal 57kcal Plantain
Protein 0.79g 0.74g Plantain
Fats 0.18g 0.33g Blueberry
Vitamin C 10.9mg 9.7mg Plantain
Net carbs 28.85g 12.09g Plantain
Carbs 31.15g 14.49g Plantain
Magnesium 32mg 6mg Plantain
Calcium 2mg 6mg Blueberry
Potassium 465mg 77mg Plantain
Iron 0.58mg 0.28mg Plantain
Sugar 14g 9.96g Blueberry
Fiber 2.3g 2.4g Blueberry
Copper 0.066mg 0.057mg Plantain
Zinc 0.13mg 0.16mg Blueberry
Starch 0.03g Blueberry
Phosphorus 28mg 12mg Plantain
Sodium 5mg 1mg Blueberry
Vitamin A 909IU 54IU Plantain
Vitamin A 45µg 3µg Plantain
Vitamin E 0.13mg 0.57mg Blueberry
Manganese 0.336mg Blueberry
Selenium 1.4µg 0.1µg Plantain
Vitamin B1 0.046mg 0.037mg Plantain
Vitamin B2 0.052mg 0.041mg Plantain
Vitamin B3 0.756mg 0.418mg Plantain
Vitamin B5 0.233mg 0.124mg Plantain
Vitamin B6 0.24mg 0.052mg Plantain
Vitamin K 0.7µg 19.3µg Blueberry
Folate 26µg 6µg Plantain
Choline 12.7mg 6mg Plantain
Saturated Fat 0.069g 0.028g Blueberry
Monounsaturated Fat 0.015g 0.047g Blueberry
Polyunsaturated fat 0.033g 0.146g Blueberry
Tryptophan 0.009mg 0.003mg Plantain
Threonine 0.021mg 0.02mg Plantain
Isoleucine 0.022mg 0.023mg Blueberry
Leucine 0.036mg 0.044mg Blueberry
Lysine 0.037mg 0.013mg Plantain
Methionine 0.01mg 0.012mg Blueberry
Phenylalanine 0.027mg 0.026mg Plantain
Valine 0.028mg 0.031mg Blueberry
Histidine 0.039mg 0.011mg Plantain
Fructose 4.97g Blueberry

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Plantain Blueberry
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
11%
Blueberry
Minerals Daily Need Coverage Score
13%
Plantain
10%
Blueberry

Comparison summary

Which food is lower in glycemic index?
Plantain
Plantain is lower in glycemic index (difference - 16)
Which food is cheaper?
Plantain
Plantain is cheaper (difference - $0.3)
Which food is richer in minerals?
Plantain
Plantain is relatively richer in minerals
Which food is richer in vitamins?
Plantain
Plantain is relatively richer in vitamins
Which food is lower in Sugar?
Blueberry
Blueberry is lower in Sugar (difference - 4.04g)
Which food contains less Sodium?
Blueberry
Blueberry contains less Sodium (difference - 4mg)
Which food is lower in Saturated Fat?
Blueberry
Blueberry is lower in Saturated Fat (difference - 0.041g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Blueberry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171711/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.