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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 B6, potassium, folate, and magnesium, while cranberries are higher in vitamin E and fiber.
  • Plantains' daily need coverage for vitamin B6 is 14% 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

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%

Comparison summary table

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

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%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Plantain Cranberries
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
15%
Plantain
10%
Cranberries
Minerals Daily Need Coverage Score
13%
Plantain
8%
Cranberries

Comparison summary

Which food is richer in minerals?
Plantain
Plantain is relatively richer in minerals
Which food is lower in glycemic index?
Plantain
Plantain is lower in glycemic index (difference - 8)
Which food is lower in Sugar?
Cranberries
Cranberries is lower in Sugar (difference - 9.73g)
Which food contains less Sodium?
Cranberries
Cranberries contains less Sodium (difference - 3mg)
Which food is lower in Saturated fat?
Cranberries
Cranberries is lower in Saturated fat (difference - 0.061g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)
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. 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.