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Cooking plantain vs Fruit salad - In-Depth Nutrition Comparison

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Significant differences between Cooking plantain and Fruit salad

  • The amount of Vitamin B6, Vitamin C, Potassium, Magnesium, and Fiber in Cooking plantain is higher than in Fruit salad.
  • Cooking plantain covers your daily Vitamin B6 needs 21% more than Fruit salad.
  • Fruit salad has 7 times less Folate than Cooking plantain. Cooking plantain has 22µg of Folate, while Fruit salad has 3µg.

Specific food types used in this comparison are Plantains, raw and Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, juice pack, solids and liquids.

Infographic

Cooking plantain vs Fruit salad 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 Iron +140%
Contains more Magnesium +362.5%
Contains more Phosphorus +142.9%
Contains more Potassium +330.2%
Contains less Sodium -20%
Contains more Copper +62%
Contains more Calcium +266.7%
Equal in Zinc - 0.14
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 1% 23% 27% 15% 45% 1% 4% 27%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 4% 10% 6% 6% 11% 1% 4% 17%
Contains more Iron +140%
Contains more Magnesium +362.5%
Contains more Phosphorus +142.9%
Contains more Potassium +330.2%
Contains less Sodium -20%
Contains more Copper +62%
Contains more Calcium +266.7%
Equal in Zinc - 0.14

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 +87.8%
Contains more Vitamin C +457.6%
Contains more Vitamin B1 +372.7%
Contains more Vitamin B2 +285.7%
Contains more Vitamin B3 +92.7%
Contains more Vitamin B5 +390.6%
Contains more Vitamin B6 +1007.4%
Contains more Folate +633.3%
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 36% 0% 0% 11% 3% 4% 7% 4% 7% 3% 0% 0%
Contains more Vitamin A +87.8%
Contains more Vitamin C +457.6%
Contains more Vitamin B1 +372.7%
Contains more Vitamin B2 +285.7%
Contains more Vitamin B3 +92.7%
Contains more Vitamin B5 +390.6%
Contains more Vitamin B6 +1007.4%
Contains more Folate +633.3%

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

All nutrients comparison - raw data values

Nutrient Cooking plantain Fruit salad Opinion
Net carbs 29.59g 12.05g Cooking plantain
Protein 1.3g 0.51g Cooking plantain
Fats 0.37g 0.03g Cooking plantain
Carbs 31.89g 13.05g Cooking plantain
Calories 122kcal 50kcal Cooking plantain
Starch g g
Fructose g g
Sugar 15g g Fruit salad
Fiber 2.3g 1g Cooking plantain
Calcium 3mg 11mg Fruit salad
Iron 0.6mg 0.25mg Cooking plantain
Magnesium 37mg 8mg Cooking plantain
Phosphorus 34mg 14mg Cooking plantain
Potassium 499mg 116mg Cooking plantain
Sodium 4mg 5mg Cooking plantain
Zinc 0.14mg 0.14mg
Copper 0.081mg 0.05mg Cooking plantain
Vitamin A 1127IU 600IU Cooking plantain
Vitamin E 0.14mg mg Cooking plantain
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 18.4mg 3.3mg Cooking plantain
Vitamin B1 0.052mg 0.011mg Cooking plantain
Vitamin B2 0.054mg 0.014mg Cooking plantain
Vitamin B3 0.686mg 0.356mg Cooking plantain
Vitamin B5 0.26mg 0.053mg Cooking plantain
Vitamin B6 0.299mg 0.027mg Cooking plantain
Folate 22µg 3µg Cooking plantain
Vitamin B12 0µg 0µg
Vitamin K 0.7µg µg Cooking plantain
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 0.004g Fruit salad
Monounsaturated Fat 0.032g 0.005g Cooking plantain
Polyunsaturated fat 0.069g 0.011g Cooking plantain

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cooking plantain Fruit salad
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
6
Fruit salad
Mineral Summary Score
17
Cooking plantain
7
Fruit salad

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
3%
Fruit salad
Carbohydrates
32%
Cooking plantain
13%
Fruit salad
Fats
2%
Cooking plantain
0%
Fruit salad

Comparison summary

Which food is lower in Sugar?
Fruit salad
Fruit salad is lower in Sugar (difference - 15g)
Which food is lower in Saturated Fat?
Fruit salad
Fruit salad is lower in Saturated Fat (difference - 0.139g)
Which food contains less Sodium?
Cooking plantain
Cooking plantain contains less Sodium (difference - 1mg)
Which food is lower in glycemic index?
Cooking plantain
Cooking plantain is lower in glycemic index (difference - 17)
Which food is richer in minerals?
Cooking plantain
Cooking plantain is relatively richer in minerals
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 cheaper?
?
The foods are relatively equal in price ($)

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. Fruit salad - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174670/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.