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  6. Plantain vs. Currant

Plantain vs. Currant — In-Depth Nutrition Comparison

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Important differences between Plantain and Currant

  • Plantain has more Vitamin B6, and Potassium, however, Currant has more Vitamin C, Vitamin K, Fiber, and Iron.
  • Currant's daily need coverage for Vitamin C is 33% more.
  • Plantain has 8 times more Vitamin B3 than Currant. Plantain has 0.756mg of Vitamin B3, while Currant has 0.1mg.

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

Infographic

Plantain vs Currant 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Plantain
Plantain
3
:
7
Currant
Currant
Contains more Magnesium +146.2%
Contains more Potassium +69.1%
Contains more Selenium +133.3%
Contains more Calcium +1550%
Contains more Iron +72.4%
Contains more Phosphorus +57.1%
Contains less Sodium -80%
Contains more Zinc +76.9%
Contains more Copper +62.1%
Plantain
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 22% 23% 12% 42% 1% 4% 22% 0% 8%
Currant
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 10% 38% 10% 19% 25% 1% 7% 36% 25% 4%
Contains more Magnesium +146.2%
Contains more Potassium +69.1%
Contains more Selenium +133.3%
Contains more Calcium +1550%
Contains more Iron +72.4%
Contains more Phosphorus +57.1%
Contains less Sodium -80%
Contains more Zinc +76.9%
Contains more Copper +62.1%

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
Plantain
8
:
2
Currant
Currant
Contains more Vitamin A +2064.3%
Contains more Vitamin E +30%
Contains more Vitamin B1 +15%
Contains more Vitamin B3 +656%
Contains more Vitamin B5 +264.1%
Contains more Vitamin B6 +242.9%
Contains more Folate +225%
Contains more Vitamin C +276.1%
Contains more Vitamin K +1471.4%
Equal in Vitamin B2 - 0.05
Plantain
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 55% 3% 0% 37% 12% 12% 15% 14% 56% 20% 0% 2%
Currant
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 3% 2% 0% 137% 10% 12% 2% 4% 17% 6% 0% 28%
Contains more Vitamin A +2064.3%
Contains more Vitamin E +30%
Contains more Vitamin B1 +15%
Contains more Vitamin B3 +656%
Contains more Vitamin B5 +264.1%
Contains more Vitamin B6 +242.9%
Contains more Folate +225%
Contains more Vitamin C +276.1%
Contains more Vitamin K +1471.4%
Equal in Vitamin B2 - 0.05

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Plantain
Plantain
1
:
4
Currant
Currant
Contains more Carbs +125.7%
Contains more Protein +77.2%
Contains more Fats +11.1%
Contains more Water +24.7%
Contains more Other +12.1%
Plantain
31% 67%
Protein: 0.79 g
Fats: 0.18 g
Carbs: 31.15 g
Water: 67.3 g
Other: 0.58 g
Currant
14% 84%
Protein: 1.4 g
Fats: 0.2 g
Carbs: 13.8 g
Water: 83.95 g
Other: 0.65 g
Contains more Carbs +125.7%
Contains more Protein +77.2%
Contains more Fats +11.1%
Contains more Water +24.7%
Contains more Other +12.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Plantain
Plantain
0
:
3
Currant
Currant
Contains less Saturated Fat -75.4%
Contains more Monounsaturated Fat +86.7%
Contains more Polyunsaturated fat +166.7%
Plantain
59% 13% 28%
Saturated Fat: 0.069 g
Monounsaturated Fat: 0.015 g
Polyunsaturated fat: 0.033 g
Currant
13% 21% 66%
Saturated Fat: 0.017 g
Monounsaturated Fat: 0.028 g
Polyunsaturated fat: 0.088 g
Contains less Saturated Fat -75.4%
Contains more Monounsaturated Fat +86.7%
Contains more Polyunsaturated fat +166.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Plantain Currant Opinion
Net carbs 28.85g 9.5g Plantain
Protein 0.79g 1.4g Currant
Fats 0.18g 0.2g Currant
Carbs 31.15g 13.8g Plantain
Calories 116kcal 56kcal Plantain
Fructose 3.53g Currant
Sugar 14g 7.37g Currant
Fiber 2.3g 4.3g Currant
Calcium 2mg 33mg Currant
Iron 0.58mg 1mg Currant
Magnesium 32mg 13mg Plantain
Phosphorus 28mg 44mg Currant
Potassium 465mg 275mg Plantain
Sodium 5mg 1mg Currant
Zinc 0.13mg 0.23mg Currant
Copper 0.066mg 0.107mg Currant
Manganese 0.186mg Currant
Selenium 1.4µg 0.6µg Plantain
Vitamin A 909IU 42IU Plantain
Vitamin A RAE 45µg 2µg Plantain
Vitamin E 0.13mg 0.1mg Plantain
Vitamin C 10.9mg 41mg Currant
Vitamin B1 0.046mg 0.04mg Plantain
Vitamin B2 0.052mg 0.05mg Plantain
Vitamin B3 0.756mg 0.1mg Plantain
Vitamin B5 0.233mg 0.064mg Plantain
Vitamin B6 0.24mg 0.07mg Plantain
Folate 26µg 8µg Plantain
Vitamin K 0.7µg 11µg Currant
Tryptophan 0.009mg Plantain
Threonine 0.021mg Plantain
Isoleucine 0.022mg Plantain
Leucine 0.036mg Plantain
Lysine 0.037mg Plantain
Methionine 0.01mg Plantain
Phenylalanine 0.027mg Plantain
Valine 0.028mg Plantain
Histidine 0.039mg Plantain
Saturated Fat 0.069g 0.017g Currant
Monounsaturated Fat 0.015g 0.028g Currant
Polyunsaturated fat 0.033g 0.088g Currant

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Plantain Currant
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
18%
Plantain
18%
Currant
Minerals Daily Need Coverage Score
13%
Plantain
17%
Currant

Comparison summary

Which food is cheaper?
Plantain
Plantain is cheaper (difference - $0.5)
Which food is richer in vitamins?
Plantain
Plantain is relatively richer in vitamins
Which food is lower in Sugar?
Currant
Currant is lower in Sugar (difference - 6.63g)
Which food contains less Sodium?
Currant
Currant contains less Sodium (difference - 4mg)
Which food is lower in Saturated Fat?
Currant
Currant is lower in Saturated Fat (difference - 0.052g)
Which food is lower in glycemic index?
Currant
Currant is lower in glycemic index (difference - 12)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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. Currant - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173964/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.