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  6. Plantain vs. Cantaloupe

Plantain vs. Cantaloupe — In-Depth Nutrition Comparison

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How are plantains and cantaloupe different?

  • Plantains are higher in vitamin B6, potassium, and fiber; however, cantaloupe is richer in vitamin A and vitamin C.
  • Daily need coverage for vitamin A for cantaloupe is 49% higher.
  • Plantains contain 3 times more vitamin B6 than cantaloupe. While plantains contain 0.24mg of vitamin B6, cantaloupe contains only 0.072mg.
  • Cantaloupe has less sugar.
  • Plantains have a lower glycemic index (37) than cantaloupe (65).

Plantains, cooked and Melons, cantaloupe, raw are the varieties used in this article.

Infographic

Plantain vs Cantaloupe 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" 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 8.6% 2.7% 24% 7.9% 14% 4.9% 6.4% 2.1% 5.3% 2.2%
Contains more MagnesiumMagnesium +166.7%
Contains more PotassiumPotassium +74.2%
Contains more IronIron +176.2%
Contains more CopperCopper +61%
Contains more PhosphorusPhosphorus +86.7%
Contains less SodiumSodium -68.8%
Contains more SeleniumSelenium +250%
Contains more CalciumCalcium +350%
Contains more ZincZinc +38.5%

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% 15% 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 122% 56% 1% 0% 10% 4.4% 14% 6.3% 17% 0% 6.3% 16% 4.1%
Contains more Vitamin EVitamin E +160%
Contains more Vitamin B1Vitamin B1 +12.2%
Contains more Vitamin B2Vitamin B2 +173.7%
Contains more Vitamin B5Vitamin B5 +121.9%
Contains more Vitamin B6Vitamin B6 +233.3%
Contains more FolateFolate +23.8%
Contains more CholineCholine +67.1%
Contains more Vitamin CVitamin C +236.7%
Contains more Vitamin AVitamin A +275.6%
Contains more Vitamin KVitamin K +257.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~0.734mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Plantain Cantaloupe DV% diff.
Vitamin C 10.9mg 36.7mg 29%
Vitamin A 45µg 169µg 14%
Vitamin B6 0.24mg 0.072mg 13%
Carbs 31.15g 8.16g 8%
Potassium 465mg 267mg 6%
Fiber 2.3g 0.9g 6%
Magnesium 32mg 12mg 5%
Iron 0.58mg 0.21mg 5%
Calories 116kcal 34kcal 4%
Vitamin B5 0.233mg 0.105mg 3%
Vitamin B2 0.052mg 0.019mg 3%
Copper 0.066mg 0.041mg 3%
Vitamin K 0.7µg 2.5µg 2%
Selenium 1.4µg 0.4µg 2%
Manganese 0.041mg 2%
Fructose 1.87g 2%
Phosphorus 28mg 15mg 2%
Choline 12.7mg 7.6mg 1%
Vitamin E 0.13mg 0.05mg 1%
Calcium 2mg 9mg 1%
Folate 26µg 21µg 1%
Protein 0.79g 0.84g 0%
Fats 0.18g 0.19g 0%
Net carbs 28.85g 7.26g N/A
Sugar 14g 7.86g N/A
Zinc 0.13mg 0.18mg 0%
Starch 0.03g 0%
Sodium 5mg 16mg 0%
Vitamin B1 0.046mg 0.041mg 0%
Vitamin B3 0.756mg 0.734mg 0%
Saturated fat 0.069g 0.051g 0%
Monounsaturated fat 0.015g 0.003g 0%
Polyunsaturated fat 0.033g 0.081g 0%
Tryptophan 0.009mg 0.002mg 0%
Threonine 0.021mg 0.017mg 0%
Isoleucine 0.022mg 0.021mg 0%
Leucine 0.036mg 0.029mg 0%
Lysine 0.037mg 0.03mg 0%
Methionine 0.01mg 0.012mg 0%
Phenylalanine 0.027mg 0.023mg 0%
Valine 0.028mg 0.033mg 0%
Histidine 0.039mg 0.015mg 0%

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
8% 90%
Protein: 0.84 g
Fats: 0.19 g
Carbs: 8.16 g
Water: 90.15 g
Other: 0.66 g
Contains more CarbsCarbs +281.7%
Contains more WaterWater +34%
Contains more OtherOther +13.8%
~equal in Protein ~0.84g
~equal in Fats ~0.19g

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
38% 2% 60%
Saturated fat: Sat. Fat 0.051 g
Monounsaturated fat: Mono. Fat 0.003 g
Polyunsaturated fat: Poly. Fat 0.081 g
Contains more Mono. FatMonounsaturated fat +400%
Contains less Sat. FatSaturated fat -26.1%
Contains more Poly. FatPolyunsaturated fat +145.5%

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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. Cantaloupe - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169092/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.