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Plantain vs. Custard apple — In-Depth Nutrition Comparison

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The main differences between Plantain and Custard apple

  • Custard apple is richer than Plantain in Vitamin C.
  • Plantain contains 2 times more Magnesium than Custard apple. Plantain contains 32mg of Magnesium, while Custard apple contains 18mg.

Food types used in this article are Plantains, cooked and Custard-apple, (bullock's-heart), raw.

Infographic

Plantain vs Custard apple 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.
Contains more Magnesium +77.8%
Contains more Phosphorus +33.3%
Contains more Potassium +21.7%
Contains more Calcium +1400%
Contains more Iron +22.4%
Contains less Sodium -20%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 22% 23% 12% 42% 1% 4% 22% 0% 8%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 27% 13% 9% 34% 1% 0% 0% 0% 0%
Contains more Magnesium +77.8%
Contains more Phosphorus +33.3%
Contains more Potassium +21.7%
Contains more Calcium +1400%
Contains more Iron +22.4%
Contains less Sodium -20%

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.
:
Contains more Vitamin A +2654.5%
Contains more Vitamin B3 +51.2%
Contains more Vitamin B5 +72.6%
Contains more Vitamin C +76.1%
Contains more Vitamin B1 +73.9%
Contains more Vitamin B2 +92.3%
Equal in Vitamin B6 - 0.221
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 0% 0% 64% 20% 24% 10% 9% 51% 0% 0% 0%
Contains more Vitamin A +2654.5%
Contains more Vitamin B3 +51.2%
Contains more Vitamin B5 +72.6%
Contains more Vitamin C +76.1%
Contains more Vitamin B1 +73.9%
Contains more Vitamin B2 +92.3%
Equal in Vitamin B6 - 0.221

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Carbs +23.6%
Contains more Protein +115.2%
Contains more Fats +233.3%
Contains more Other +72.4%
Equal in Water - 71.5
31% 67%
Protein: 0.79 g
Fats: 0.18 g
Carbs: 31.15 g
Water: 67.3 g
Other: 0.58 g
2% 25% 72%
Protein: 1.7 g
Fats: 0.6 g
Carbs: 25.2 g
Water: 71.5 g
Other: 1 g
Contains more Carbs +23.6%
Contains more Protein +115.2%
Contains more Fats +233.3%
Contains more Other +72.4%
Equal in Water - 71.5

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -70.1%
59% 13% 28%
Saturated Fat: 0.069 g
Monounsaturated Fat: 0.015 g
Polyunsaturated fat: 0.033 g
100%
Saturated Fat: 0.231 g
Monounsaturated Fat: 0 g
Polyunsaturated fat: 0 g
Contains less Saturated Fat -70.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Plantain Custard apple Opinion
Net carbs 28.85g 22.8g Plantain
Protein 0.79g 1.7g Custard apple
Fats 0.18g 0.6g Custard apple
Carbs 31.15g 25.2g Plantain
Calories 116kcal 101kcal Plantain
Sugar 14g Custard apple
Fiber 2.3g 2.4g Custard apple
Calcium 2mg 30mg Custard apple
Iron 0.58mg 0.71mg Custard apple
Magnesium 32mg 18mg Plantain
Phosphorus 28mg 21mg Plantain
Potassium 465mg 382mg Plantain
Sodium 5mg 4mg Custard apple
Zinc 0.13mg Plantain
Copper 0.066mg Plantain
Selenium 1.4µg Plantain
Vitamin A 909IU 33IU Plantain
Vitamin A RAE 45µg 2µg Plantain
Vitamin E 0.13mg Plantain
Vitamin C 10.9mg 19.2mg Custard apple
Vitamin B1 0.046mg 0.08mg Custard apple
Vitamin B2 0.052mg 0.1mg Custard apple
Vitamin B3 0.756mg 0.5mg Plantain
Vitamin B5 0.233mg 0.135mg Plantain
Vitamin B6 0.24mg 0.221mg Plantain
Folate 26µg Plantain
Vitamin K 0.7µg Plantain
Tryptophan 0.009mg 0.007mg Plantain
Threonine 0.021mg Plantain
Isoleucine 0.022mg Plantain
Leucine 0.036mg Plantain
Lysine 0.037mg 0.037mg
Methionine 0.01mg 0.004mg Plantain
Phenylalanine 0.027mg Plantain
Valine 0.028mg Plantain
Histidine 0.039mg Plantain
Saturated Fat 0.069g 0.231g Plantain
Monounsaturated Fat 0.015g Plantain
Polyunsaturated fat 0.033g Plantain

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Plantain Custard apple
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
15%
Custard apple
Minerals Daily Need Coverage Score
13%
Plantain
9%
Custard apple

Comparison summary

Which food is lower in Saturated Fat?
Plantain
Plantain is lower in Saturated Fat (difference - 0.162g)
Which food is lower in glycemic index?
Plantain
Plantain is lower in glycemic index (difference - 17)
Which food is richer in minerals?
Plantain
Plantain is relatively richer in minerals
Which food is richer in vitamins?
Plantain
Plantain is relatively richer in vitamins
Which food is lower in Sugar?
Custard apple
Custard apple is lower in Sugar (difference - 14g)
Which food contains less Sodium?
Custard apple
Custard apple contains less Sodium (difference - 1mg)
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 ($)

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. Custard apple - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171725/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.