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Cooking plantain vs Currant - In-Depth Nutrition Comparison

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Differences between Cooking plantain and Currant

  • Cooking plantain has more Vitamin B6, Potassium, Vitamin A RAE, and Magnesium, while Currant has more Vitamin C, Vitamin K, and Fiber.
  • Currant's daily need coverage for Vitamin C is 25% higher.
  • Currant contains 28 times less Vitamin A RAE than Cooking plantain. Cooking plantain contains 56µg of Vitamin A RAE, while Currant contains 2µg.
  • The amount of Sugar in Currant is lower.

The food types used in this comparison are Plantains, raw and Currants, red and white, raw.

Infographic

Cooking plantain vs Currant 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Magnesium +184.6%
Contains more Potassium +81.5%
Contains more Calcium +1000%
Contains more Iron +66.7%
Contains more Phosphorus +29.4%
Contains less Sodium -75%
Contains more Zinc +64.3%
Contains more Copper +32.1%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 1% 23% 27% 15% 45% 1% 4% 27%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 10% 38% 10% 19% 25% 1% 7% 36%
Contains more Magnesium +184.6%
Contains more Potassium +81.5%
Contains more Calcium +1000%
Contains more Iron +66.7%
Contains more Phosphorus +29.4%
Contains less Sodium -75%
Contains more Zinc +64.3%
Contains more Copper +32.1%

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
:
Contains more Vitamin A +2583.3%
Contains more Vitamin E +40%
Contains more Vitamin B1 +30%
Contains more Vitamin B3 +586%
Contains more Vitamin B5 +306.3%
Contains more Vitamin B6 +327.1%
Contains more Folate +175%
Contains more Vitamin C +122.8%
Contains more Vitamin K +1471.4%
Equal in Vitamin B2 - 0.05
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%
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 +2583.3%
Contains more Vitamin E +40%
Contains more Vitamin B1 +30%
Contains more Vitamin B3 +586%
Contains more Vitamin B5 +306.3%
Contains more Vitamin B6 +327.1%
Contains more Folate +175%
Contains more Vitamin C +122.8%
Contains more Vitamin K +1471.4%
Equal in Vitamin B2 - 0.05

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

All nutrients comparison - raw data values

Nutrient Cooking plantain Currant Opinion
Net carbs 29.59g 9.5g Cooking plantain
Protein 1.3g 1.4g Currant
Fats 0.37g 0.2g Cooking plantain
Carbs 31.89g 13.8g Cooking plantain
Calories 122kcal 56kcal Cooking plantain
Starch g g
Fructose g 3.53g Currant
Sugar 15g 7.37g Currant
Fiber 2.3g 4.3g Currant
Calcium 3mg 33mg Currant
Iron 0.6mg 1mg Currant
Magnesium 37mg 13mg Cooking plantain
Phosphorus 34mg 44mg Currant
Potassium 499mg 275mg Cooking plantain
Sodium 4mg 1mg Currant
Zinc 0.14mg 0.23mg Currant
Copper 0.081mg 0.107mg Currant
Vitamin A 1127IU 42IU Cooking plantain
Vitamin E 0.14mg 0.1mg Cooking plantain
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 18.4mg 41mg Currant
Vitamin B1 0.052mg 0.04mg Cooking plantain
Vitamin B2 0.054mg 0.05mg Cooking plantain
Vitamin B3 0.686mg 0.1mg Cooking plantain
Vitamin B5 0.26mg 0.064mg Cooking plantain
Vitamin B6 0.299mg 0.07mg Cooking plantain
Folate 22µg 8µg Cooking plantain
Vitamin B12 0µg 0µg
Vitamin K 0.7µg 11µg Currant
Tryptophan 0.015mg mg Cooking plantain
Threonine 0.034mg mg Cooking plantain
Isoleucine 0.036mg mg Cooking plantain
Leucine 0.059mg mg Cooking plantain
Lysine 0.06mg mg Cooking plantain
Methionine 0.017mg mg Cooking plantain
Phenylalanine 0.044mg mg Cooking plantain
Valine 0.046mg mg Cooking plantain
Histidine 0.064mg mg Cooking plantain
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.143g 0.017g Currant
Monounsaturated Fat 0.032g 0.028g Cooking plantain
Polyunsaturated fat 0.069g 0.088g Currant

Which food is preferable for your diet?

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

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
23
Cooking plantain
18
Currant
Mineral Summary Score
17
Cooking plantain
18
Currant

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
8%
Cooking plantain
8%
Currant
Carbohydrates
32%
Cooking plantain
14%
Currant
Fats
2%
Cooking plantain
1%
Currant

Comparison summary

Which food is lower in Sugar?
Currant
Currant is lower in Sugar (difference - 7.63g)
Which food contains less Sodium?
Currant
Currant contains less Sodium (difference - 3mg)
Which food is lower in Saturated Fat?
Currant
Currant is lower in Saturated Fat (difference - 0.126g)
Which food is lower in glycemic index?
Currant
Currant is lower in glycemic index (difference - 12)
Which food is cheaper?
Cooking plantain
Cooking plantain is cheaper (difference - $0.5)
Which food is richer in vitamins?
Cooking plantain
Cooking plantain is relatively richer in vitamins
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

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. 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.