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Plantain vs. Cranberries — In-Depth Nutrition Comparison

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What are the main differences between plantains and cranberries?

  • Plantains are richer in vitamin A, vitamin B6, potassium, folate, and magnesium, while cranberries are higher in vitamin E and fiber.
  • Plantains' daily need coverage for vitamin A is 17% higher.
  • Cranberries have 26 times less folate than plantains. Plantains have 26µg of folate, while cranberries have 1µg.
  • Cranberries are lower in sugar.

We used Plantains, cooked and Cranberries, raw types in this comparison.

Infographic

Plantain vs Cranberries 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 4.3% 2.4% 7.1% 8.6% 19% 2.5% 4.7% 0.26% 35% 0.55%
Contains more MagnesiumMagnesium +433.3%
Contains more PotassiumPotassium +481.3%
Contains more IronIron +152.2%
Contains more CopperCopper +17.9%
Contains more ZincZinc +44.4%
Contains more PhosphorusPhosphorus +154.5%
Contains more SeleniumSelenium +1300%
Contains more CalciumCalcium +300%
Contains less SodiumSodium -60%

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 47% 1% 26% 0% 3% 4.6% 1.9% 18% 13% 0% 13% 0.75% 3%
Contains more Vitamin AVitamin A +1400%
Contains more Vitamin B1Vitamin B1 +283.3%
Contains more Vitamin B2Vitamin B2 +160%
Contains more Vitamin B3Vitamin B3 +648.5%
Contains more Vitamin B6Vitamin B6 +321.1%
Contains more FolateFolate +2500%
Contains more CholineCholine +130.9%
Contains more Vitamin CVitamin C +28.4%
Contains more Vitamin EVitamin E +915.4%
Contains more Vitamin B5Vitamin B5 +26.6%
Contains more Vitamin KVitamin K +614.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Plantain Cranberries DV% diff.
Vitamin B6 0.24mg 0.057mg 14%
Manganese 0.267mg 12%
Potassium 465mg 80mg 11%
Vitamin E 0.13mg 1.32mg 8%
Folate 26µg 1µg 6%
Carbs 31.15g 11.97g 6%
Magnesium 32mg 6mg 6%
Vitamin A 45µg 3µg 5%
Fiber 2.3g 3.6g 5%
Calories 116kcal 46kcal 4%
Vitamin K 0.7µg 5µg 4%
Vitamin B3 0.756mg 0.101mg 4%
Iron 0.58mg 0.23mg 4%
Vitamin B1 0.046mg 0.012mg 3%
Vitamin C 10.9mg 14mg 3%
Phosphorus 28mg 11mg 2%
Vitamin B2 0.052mg 0.02mg 2%
Selenium 1.4µg 0.1µg 2%
Vitamin B5 0.233mg 0.295mg 1%
Calcium 2mg 8mg 1%
Choline 12.7mg 5.5mg 1%
Protein 0.79g 0.46g 1%
Fructose 0.67g 1%
Copper 0.066mg 0.056mg 1%
Fats 0.18g 0.13g 0%
Net carbs 28.85g 8.37g N/A
Sugar 14g 4.27g N/A
Zinc 0.13mg 0.09mg 0%
Sodium 5mg 2mg 0%
Saturated fat 0.069g 0.008g 0%
Monounsaturated fat 0.015g 0.018g 0%
Polyunsaturated fat 0.033g 0.055g 0%
Tryptophan 0.009mg 0.003mg 0%
Threonine 0.021mg 0.028mg 0%
Isoleucine 0.022mg 0.033mg 0%
Leucine 0.036mg 0.053mg 0%
Lysine 0.037mg 0.039mg 0%
Methionine 0.01mg 0.003mg 0%
Phenylalanine 0.027mg 0.036mg 0%
Valine 0.028mg 0.045mg 0%
Histidine 0.039mg 0.018mg 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
12% 87%
Protein: 0.46 g
Fats: 0.13 g
Carbs: 11.97 g
Water: 87.32 g
Other: 0.12 g
Contains more ProteinProtein +71.7%
Contains more FatsFats +38.5%
Contains more CarbsCarbs +160.2%
Contains more OtherOther +383.3%
Contains more WaterWater +29.7%

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
10% 22% 68%
Saturated fat: Sat. Fat 0.008 g
Monounsaturated fat: Mono. Fat 0.018 g
Polyunsaturated fat: Poly. Fat 0.055 g
Contains less Sat. FatSaturated fat -88.4%
Contains more Mono. FatMonounsaturated fat +20%
Contains more Poly. FatPolyunsaturated fat +66.7%

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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. Cranberries - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171722/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.