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Cooking plantain vs Blueberry - In-Depth Nutrition Comparison

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What are the differences between Cooking plantain and Blueberry?

  • Cooking plantain is higher in Vitamin B6, Potassium, Vitamin C, Magnesium, and Vitamin A RAE, yet Blueberry is higher in Vitamin K.
  • Cooking plantain's daily need coverage for Vitamin B6 is 19% more.
  • Cooking plantain has 19 times more Vitamin A RAE than Blueberry. While Cooking plantain has 56µg of Vitamin A RAE, Blueberry has only 3µg.
  • The amount of Sugar in Blueberry is lower.

We used Plantains, raw and Blueberries, raw types in this article.

Infographic

Cooking plantain vs Blueberry 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 more Iron +114.3%
Contains more Magnesium +516.7%
Contains more Phosphorus +183.3%
Contains more Potassium +548.1%
Contains more Copper +42.1%
Contains more Calcium +100%
Contains less Sodium -75%
Contains more Zinc +14.3%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 1% 23% 27% 15% 45% 1% 4% 27%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 2% 11% 5% 6% 7% 1% 5% 19%
Contains more Iron +114.3%
Contains more Magnesium +516.7%
Contains more Phosphorus +183.3%
Contains more Potassium +548.1%
Contains more Copper +42.1%
Contains more Calcium +100%
Contains less Sodium -75%
Contains more Zinc +14.3%

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 +1987%
Contains more Vitamin C +89.7%
Contains more Vitamin B1 +40.5%
Contains more Vitamin B2 +31.7%
Contains more Vitamin B3 +64.1%
Contains more Vitamin B5 +109.7%
Contains more Vitamin B6 +475%
Contains more Folate +266.7%
Contains more Vitamin E +307.1%
Contains more Vitamin K +2657.1%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 68% 3% 0% 62% 14% 13% 13% 16% 69% 17% 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 4% 12% 0% 33% 10% 10% 8% 8% 12% 5% 0% 49%
Contains more Vitamin A +1987%
Contains more Vitamin C +89.7%
Contains more Vitamin B1 +40.5%
Contains more Vitamin B2 +31.7%
Contains more Vitamin B3 +64.1%
Contains more Vitamin B5 +109.7%
Contains more Vitamin B6 +475%
Contains more Folate +266.7%
Contains more Vitamin E +307.1%
Contains more Vitamin K +2657.1%

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 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 Cooking plantain Blueberry Opinion
Net carbs 29.59g 12.09g Cooking plantain
Protein 1.3g 0.74g Cooking plantain
Fats 0.37g 0.33g Cooking plantain
Carbs 31.89g 14.49g Cooking plantain
Calories 122kcal 57kcal Cooking plantain
Starch g 0.03g Blueberry
Fructose g 4.97g Blueberry
Sugar 15g 9.96g Blueberry
Fiber 2.3g 2.4g Blueberry
Calcium 3mg 6mg Blueberry
Iron 0.6mg 0.28mg Cooking plantain
Magnesium 37mg 6mg Cooking plantain
Phosphorus 34mg 12mg Cooking plantain
Potassium 499mg 77mg Cooking plantain
Sodium 4mg 1mg Blueberry
Zinc 0.14mg 0.16mg Blueberry
Copper 0.081mg 0.057mg Cooking plantain
Vitamin A 1127IU 54IU Cooking plantain
Vitamin E 0.14mg 0.57mg Blueberry
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 18.4mg 9.7mg Cooking plantain
Vitamin B1 0.052mg 0.037mg Cooking plantain
Vitamin B2 0.054mg 0.041mg Cooking plantain
Vitamin B3 0.686mg 0.418mg Cooking plantain
Vitamin B5 0.26mg 0.124mg Cooking plantain
Vitamin B6 0.299mg 0.052mg Cooking plantain
Folate 22µg 6µg Cooking plantain
Vitamin B12 0µg 0µg
Vitamin K 0.7µg 19.3µg Blueberry
Tryptophan 0.015mg 0.003mg Cooking plantain
Threonine 0.034mg 0.02mg Cooking plantain
Isoleucine 0.036mg 0.023mg Cooking plantain
Leucine 0.059mg 0.044mg Cooking plantain
Lysine 0.06mg 0.013mg Cooking plantain
Methionine 0.017mg 0.012mg Cooking plantain
Phenylalanine 0.044mg 0.026mg Cooking plantain
Valine 0.046mg 0.031mg Cooking plantain
Histidine 0.064mg 0.011mg Cooking plantain
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.143g 0.028g Blueberry
Monounsaturated Fat 0.032g 0.047g Blueberry
Polyunsaturated fat 0.069g 0.146g Blueberry

Which food is preferable for your diet?

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

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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
Cooking plantain
12
Blueberry
Mineral Summary Score
17
Cooking plantain
7
Blueberry

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
4%
Blueberry
Carbohydrates
32%
Cooking plantain
14%
Blueberry
Fats
2%
Cooking plantain
2%
Blueberry

Comparison summary

Which food is lower in glycemic index?
Cooking plantain
Cooking plantain is lower in glycemic index (difference - 16)
Which food is cheaper?
Cooking plantain
Cooking plantain is cheaper (difference - $0.3)
Which food is richer in minerals?
Cooking plantain
Cooking plantain is relatively richer in minerals
Which food is richer in vitamins?
Cooking plantain
Cooking plantain is relatively richer in vitamins
Which food is lower in Sugar?
Blueberry
Blueberry is lower in Sugar (difference - 5.04g)
Which food contains less Sodium?
Blueberry
Blueberry contains less Sodium (difference - 3mg)
Which food is lower in Saturated Fat?
Blueberry
Blueberry is lower in Saturated Fat (difference - 0.115g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. 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.