Plantain vs. Currant — In-Depth Nutrition Comparison

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Important differences between plantains and currants

Plantains have more vitamin A, vitamin B6, and potassium; however, currants have more vitamin C, vitamin K, fiber, and iron.
Currants' daily need coverage for vitamin C is 33% more.
Plantains have 22 times more vitamin A than currants. Plantains have 909 IU of vitamin A, while currants have 42 IU.
Plantains have a higher glycemic index than currants.

The food varieties used in the comparison are Plantains, cooked and Currants, red, and white, raw.

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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.

Plantain

Currant

Contains more MagnesiumMagnesium	+146.2%
Contains more PotassiumPotassium	+69.1%
Contains more SeleniumSelenium	+133.3%

Contains more CalciumCalcium	+1550%
Contains more IronIron	+72.4%
Contains more CopperCopper	+62.1%
Contains more ZincZinc	+76.9%
Contains more PhosphorusPhosphorus	+57.1%
Contains less SodiumSodium	-80%

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.

Plantain

Currant

Contains more Vitamin AVitamin A	+2150%
Contains more Vitamin EVitamin E	+30%
Contains more Vitamin B1Vitamin B1	+15%
Contains more Vitamin B3Vitamin B3	+656%
Contains more Vitamin B5Vitamin B5	+264.1%
Contains more Vitamin B6Vitamin B6	+242.9%
Contains more FolateFolate	+225%

Contains more Vitamin CVitamin C	+276.1%
Contains more Vitamin KVitamin K	+1471.4%

~equal in Vitamin D ~0µg

~equal in Vitamin B2 ~0.05mg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin C	10.9mg	41mg	33%
Vitamin B6	0.24mg	0.07mg	13%
Vitamin K	0.7µg	11µg	9%
Fiber	2.3g	4.3g	8%
Manganese		0.186mg	8%
Carbs	31.15g	13.8g	6%
Potassium	465mg	275mg	6%
Magnesium	32mg	13mg	5%
Iron	0.58mg	1mg	5%
Copper	0.066mg	0.107mg	5%
Vitamin A	45µg	2µg	5%
Folate	26µg	8µg	5%
Vitamin B3	0.756mg	0.1mg	4%
Fructose		3.53g	4%
Calories	116kcal	56kcal	3%
Calcium	2mg	33mg	3%
Vitamin B5	0.233mg	0.064mg	3%
Phosphorus	28mg	44mg	2%
Protein	0.79g	1.4g	1%
Zinc	0.13mg	0.23mg	1%
Selenium	1.4µg	0.6µg	1%
Vitamin B1	0.046mg	0.04mg	1%
Choline	12.7mg	7.6mg	1%
Protein per 100 calories	0.68g	2.5g	N/A
Calories per 10 g protein	1468kcal	400kcal	N/A
Weight per 100 calories	86g	179g	N/A
Fats	0.18g	0.2g	0%
Net carbs	28.85g	9.5g	N/A
Sugar	14g	7.37g	N/A
Sodium	5mg	1mg	0%
Vitamin E	0.13mg	0.1mg	0%
Vitamin B2	0.052mg	0.05mg	0%
Saturated fat	0.069g	0.017g	0%
Monounsaturated fat	0.015g	0.028g	0%
Polyunsaturated fat	0.033g	0.088g	0%
Tryptophan	0.009mg		0%
Threonine	0.021mg		0%
Isoleucine	0.022mg		0%
Leucine	0.036mg		0%
Lysine	0.037mg		0%
Methionine	0.01mg		0%
Phenylalanine	0.027mg		0%
Valine	0.028mg		0%
Histidine	0.039mg		0%