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Plantain vs. Elderberry — In-Depth Nutrition Comparison

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What are the main differences between Plantain and Elderberry?

  • Plantain is richer in Magnesium, and Potassium, while Elderberry is higher in Vitamin C, Fiber, and Iron.
  • Elderberry's daily need coverage for Vitamin C is 28% higher.
  • Elderberry has 6 times less Magnesium than Plantain. Plantain has 32mg of Magnesium, while Elderberry has 5mg.

We used Plantains, cooked and Elderberries, raw types in this comparison.

Infographic

Plantain vs Elderberry 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 +540%
Contains more Potassium +66.1%
Contains less Sodium -16.7%
Contains more Zinc +18.2%
Contains more Selenium +133.3%
Contains more Calcium +1800%
Contains more Iron +175.9%
Contains more Phosphorus +39.3%
Equal in Copper - 0.061
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 12% 60% 4% 17% 25% 1% 3% 21% 0% 4%
Contains more Magnesium +540%
Contains more Potassium +66.1%
Contains less Sodium -16.7%
Contains more Zinc +18.2%
Contains more Selenium +133.3%
Contains more Calcium +1800%
Contains more Iron +175.9%
Contains more Phosphorus +39.3%
Equal in Copper - 0.061

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 +51.5%
Contains more Vitamin B3 +51.2%
Contains more Vitamin B5 +66.4%
Contains more Folate +333.3%
Contains more Vitamin C +230.3%
Contains more Vitamin B1 +52.2%
Contains more Vitamin B2 +15.4%
Equal in Vitamin B6 - 0.23
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 55% 3% 0% 37% 12% 12% 15% 14% 56% 20% 0% 7% 2%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 36% 0% 0% 120% 18% 14% 10% 9% 54% 5% 0% 0% 0%
Contains more Vitamin A +51.5%
Contains more Vitamin B3 +51.2%
Contains more Vitamin B5 +66.4%
Contains more Folate +333.3%
Contains more Vitamin C +230.3%
Contains more Vitamin B1 +52.2%
Contains more Vitamin B2 +15.4%
Equal in Vitamin B6 - 0.23

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +19.7%
Contains more Carbs +69.3%
Contains more Fats +177.8%
Contains more Water +18.6%
Contains more Other +10.3%
31% 67%
Protein: 0.79 g
Fats: 0.18 g
Carbs: 31.15 g
Water: 67.3 g
Other: 0.58 g
18% 80%
Protein: 0.66 g
Fats: 0.5 g
Carbs: 18.4 g
Water: 79.8 g
Other: 0.64 g
Contains more Protein +19.7%
Contains more Carbs +69.3%
Contains more Fats +177.8%
Contains more Water +18.6%
Contains more Other +10.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -66.7%
Contains more Monounsaturated Fat +433.3%
Contains more Polyunsaturated fat +648.5%
59% 13% 28%
Saturated Fat: 0.069 g
Monounsaturated Fat: 0.015 g
Polyunsaturated fat: 0.033 g
7% 23% 71%
Saturated Fat: 0.023 g
Monounsaturated Fat: 0.08 g
Polyunsaturated fat: 0.247 g
Contains less Saturated Fat -66.7%
Contains more Monounsaturated Fat +433.3%
Contains more Polyunsaturated fat +648.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Plantain Elderberry Opinion
Net carbs 28.85g 11.4g Plantain
Protein 0.79g 0.66g Plantain
Fats 0.18g 0.5g Elderberry
Carbs 31.15g 18.4g Plantain
Calories 116kcal 73kcal Plantain
Sugar 14g Elderberry
Fiber 2.3g 7g Elderberry
Calcium 2mg 38mg Elderberry
Iron 0.58mg 1.6mg Elderberry
Magnesium 32mg 5mg Plantain
Phosphorus 28mg 39mg Elderberry
Potassium 465mg 280mg Plantain
Sodium 5mg 6mg Plantain
Zinc 0.13mg 0.11mg Plantain
Copper 0.066mg 0.061mg Plantain
Selenium 1.4µg 0.6µg Plantain
Vitamin A 909IU 600IU Plantain
Vitamin A RAE 45µg 30µg Plantain
Vitamin E 0.13mg Plantain
Vitamin C 10.9mg 36mg Elderberry
Vitamin B1 0.046mg 0.07mg Elderberry
Vitamin B2 0.052mg 0.06mg Elderberry
Vitamin B3 0.756mg 0.5mg Plantain
Vitamin B5 0.233mg 0.14mg Plantain
Vitamin B6 0.24mg 0.23mg Plantain
Folate 26µg 6µg Plantain
Choline 12.7mg Plantain
Vitamin K 0.7µg Plantain
Tryptophan 0.009mg 0.013mg Elderberry
Threonine 0.021mg 0.027mg Elderberry
Isoleucine 0.022mg 0.027mg Elderberry
Leucine 0.036mg 0.06mg Elderberry
Lysine 0.037mg 0.026mg Plantain
Methionine 0.01mg 0.014mg Elderberry
Phenylalanine 0.027mg 0.04mg Elderberry
Valine 0.028mg 0.033mg Elderberry
Histidine 0.039mg 0.015mg Plantain
Saturated Fat 0.069g 0.023g Elderberry
Monounsaturated Fat 0.015g 0.08g Elderberry
Polyunsaturated fat 0.033g 0.247g Elderberry

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Plantain Elderberry
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
20%
Elderberry
Minerals Daily Need Coverage Score
13%
Plantain
14%
Elderberry

Comparison summary

Which food contains less Sodium?
Plantain
Plantain contains less Sodium (difference - 1mg)
Which food is richer in vitamins?
Plantain
Plantain is relatively richer in vitamins
Which food is lower in Sugar?
Elderberry
Elderberry is lower in Sugar (difference - 14g)
Which food is lower in Saturated Fat?
Elderberry
Elderberry is lower in Saturated Fat (difference - 0.046g)
Which food is lower in glycemic index?
Elderberry
Elderberry is lower in glycemic index (difference - 37)
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 ($)
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. Elderberry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171727/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.