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Cooking plantain vs Cranberry - In-Depth Nutrition Comparison

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What are the differences between Cooking plantain and Cranberry?

    We used Plantains, raw and Cranberry, low bush or lingenberry, raw (Alaska Native) types in this article.

    Infographic

    Cooking plantain vs Cranberry 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" chart below show how much of the daily needs can be covered by 300 grams of the food
    Cooking plantain
    Cooking plantain
    6
    :
    2
    Cranberry
    Cranberry
    Contains more Iron +50%
    Contains more Phosphorus +61.9%
    Contains more Calcium +766.7%
    Cooking plantain
    Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 1% 23% 27% 15% 45% 1% 4% 27%
    Cranberry
    Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 8% 15% 0% 9% 0% 0% 0% 0%
    Contains more Iron +50%
    Contains more Phosphorus +61.9%
    Contains more Calcium +766.7%

    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
    Cooking plantain
    Cooking plantain
    10
    :
    2
    Cranberry
    Cranberry
    Contains more Vitamin A +1152.2%
    Contains more Vitamin B1 +160%
    Contains more Vitamin B3 +71.5%
    Contains more Vitamin C +14.1%
    Contains more Vitamin B2 +48.1%
    Cooking plantain
    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%
    Cranberry
    Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 6% 0% 0% 70% 5% 19% 8% 0% 0% 0% 0% 0%
    Contains more Vitamin A +1152.2%
    Contains more Vitamin B1 +160%
    Contains more Vitamin B3 +71.5%
    Contains more Vitamin C +14.1%
    Contains more Vitamin B2 +48.1%

    Macronutrient Comparison

    Macronutrient breakdown side-by-side comparison
    Cooking plantain
    Cooking plantain
    3
    :
    2
    Cranberry
    Cranberry
    Contains more Protein +225%
    Contains more Carbs +161.4%
    Contains more Other +480%
    Contains more Fats +35.1%
    Contains more Water +32.8%
    Cooking plantain
    32% 65%
    Protein: 1.3 g
    Fats: 0.37 g
    Carbs: 31.89 g
    Water: 65.28 g
    Other: 1.16 g
    Cranberry
    12% 87%
    Protein: 0.4 g
    Fats: 0.5 g
    Carbs: 12.2 g
    Water: 86.7 g
    Other: 0.2 g
    Contains more Protein +225%
    Contains more Carbs +161.4%
    Contains more Other +480%
    Contains more Fats +35.1%
    Contains more Water +32.8%

    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 Cranberry
    Lower in Sugar ok
    Lower in Sodium ok
    Lower in Cholesterol ok
    Lower in Saturated Fat ok
    Lower in glycemic index ok
    Rich in minerals ok
    Rich in vitamins ok
    Lower in price Equal

    All nutrients comparison - raw data values

    Nutrient Cooking plantain Cranberry Opinion
    Net carbs 29.59g 12.2g Cooking plantain
    Protein 1.3g 0.4g Cooking plantain
    Fats 0.37g 0.5g Cranberry
    Carbs 31.89g 12.2g Cooking plantain
    Calories 122kcal 55kcal Cooking plantain
    Sugar 15g Cranberry
    Fiber 2.3g Cooking plantain
    Calcium 3mg 26mg Cranberry
    Iron 0.6mg 0.4mg Cooking plantain
    Magnesium 37mg Cooking plantain
    Phosphorus 34mg 21mg Cooking plantain
    Potassium 499mg Cooking plantain
    Sodium 4mg Cranberry
    Zinc 0.14mg Cooking plantain
    Copper 0.081mg Cooking plantain
    Vitamin A 1127IU 90IU Cooking plantain
    Vitamin A RAE 56µg Cooking plantain
    Vitamin E 0.14mg Cooking plantain
    Vitamin C 18.4mg 21mg Cranberry
    Vitamin B1 0.052mg 0.02mg Cooking plantain
    Vitamin B2 0.054mg 0.08mg Cranberry
    Vitamin B3 0.686mg 0.4mg Cooking plantain
    Vitamin B5 0.26mg Cooking plantain
    Vitamin B6 0.299mg Cooking plantain
    Folate 22µg Cooking plantain
    Vitamin K 0.7µg Cooking plantain
    Tryptophan 0.015mg Cooking plantain
    Threonine 0.034mg Cooking plantain
    Isoleucine 0.036mg Cooking plantain
    Leucine 0.059mg Cooking plantain
    Lysine 0.06mg Cooking plantain
    Methionine 0.017mg Cooking plantain
    Phenylalanine 0.044mg Cooking plantain
    Valine 0.046mg Cooking plantain
    Histidine 0.064mg Cooking plantain
    Saturated Fat 0.143g Cranberry
    Monounsaturated Fat 0.032g Cooking plantain
    Polyunsaturated fat 0.069g Cooking plantain

    Which food is preferable for your diet?

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

    Vitamins & Minerals Daily Need Coverage Score

    The summary scores show how much of your all daily needs across all vitamins or minerals this food would cover if you took three 100 grams servings of it (approximation of 3 serving sizes)
    Vitamins Daily Need Coverage Score
    23%
    Cooking plantain
    9%
    Cranberry
    Minerals Daily Need Coverage Score
    17%
    Cooking plantain
    4%
    Cranberry

    Comparison summary

    Which food is lower in Sugar?
    Cranberry
    Cranberry is lower in Sugar (difference - 15g)
    Which food contains less Sodium?
    Cranberry
    Cranberry contains less Sodium (difference - 4mg)
    Which food is lower in Cholesterol?
    Cranberry
    Cranberry is lower in Cholesterol (difference - 0mg)
    Which food is lower in Saturated Fat?
    Cranberry
    Cranberry is lower in Saturated Fat (difference - 0.143g)
    Which food is lower in glycemic index?
    Cooking plantain
    Cooking plantain is lower in glycemic index (difference - 8)
    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 cheaper?
    ?
    The foods are relatively equal in price ($)

    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. Cranberry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169805/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.