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  6. Plantain vs. Fruit salad

Plantain vs. Fruit salad — In-Depth Nutrition Comparison

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Differences between Plantain and Fruit salad

  • Fruit salad contains less Vitamin B6, Potassium, Vitamin C, Folate, Magnesium, and Fiber than Plantain.
  • Plantain's daily need coverage for Vitamin B6 is 16% higher.
  • Fruit salad contains 9 times less Folate than Plantain. Plantain contains 26µg of Folate, while Fruit salad contains 3µg.

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

Infographic

Plantain vs Fruit salad 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 0.6% 41% 22% 22% 3.5% 12% 0.65% 0% 7.6%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 5.7% 3.3% 10% 9.4% 17% 3.8% 6% 0.65% 20% 0%
Contains more MagnesiumMagnesium +300%
Contains more PotassiumPotassium +300.9%
Contains more IronIron +132%
Contains more CopperCopper +32%
Contains more PhosphorusPhosphorus +100%
Contains more SeleniumSelenium +∞%
Contains more CalciumCalcium +450%
~equal in Zinc ~0.14mg
~equal in Sodium ~5mg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 36% 55% 2.6% 0% 12% 12% 14% 14% 55% 0% 1.8% 20% 6.9%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 11% 36% 0% 0% 2.8% 3.2% 6.7% 3.2% 6.2% 0% 0% 2.3% 0%
Contains more Vitamin CVitamin C +230.3%
Contains more Vitamin AVitamin A +51.5%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +318.2%
Contains more Vitamin B2Vitamin B2 +271.4%
Contains more Vitamin B3Vitamin B3 +112.4%
Contains more Vitamin B5Vitamin B5 +339.6%
Contains more Vitamin B6Vitamin B6 +788.9%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +766.7%
Contains more CholineCholine +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
31% 67%
Protein: 0.79 g
Fats: 0.18 g
Carbs: 31.15 g
Water: 67.3 g
Other: 0.58 g
13% 86%
Protein: 0.51 g
Fats: 0.03 g
Carbs: 13.05 g
Water: 86.15 g
Other: 0.26 g
Contains more ProteinProtein +54.9%
Contains more FatsFats +500%
Contains more CarbsCarbs +138.7%
Contains more OtherOther +123.1%
Contains more WaterWater +28%

Fat Type Comparison

Fat type breakdown side-by-side comparison
59% 13% 28%
Saturated Fat: Sat. Fat 0.069 g
Monounsaturated Fat: Mono. Fat 0.015 g
Polyunsaturated fat: Poly. Fat 0.033 g
20% 25% 55%
Saturated Fat: Sat. Fat 0.004 g
Monounsaturated Fat: Mono. Fat 0.005 g
Polyunsaturated fat: Poly. Fat 0.011 g
Contains more Mono. FatMonounsaturated Fat +200%
Contains more Poly. FatPolyunsaturated fat +200%
Contains less Sat. FatSaturated Fat -94.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Plantain Fruit salad Opinion
Calories 116kcal 50kcal Plantain
Protein 0.79g 0.51g Plantain
Fats 0.18g 0.03g Plantain
Vitamin C 10.9mg 3.3mg Plantain
Net carbs 28.85g 12.05g Plantain
Carbs 31.15g 13.05g Plantain
Magnesium 32mg 8mg Plantain
Calcium 2mg 11mg Fruit salad
Potassium 465mg 116mg Plantain
Iron 0.58mg 0.25mg Plantain
Sugar 14g Fruit salad
Fiber 2.3g 1g Plantain
Copper 0.066mg 0.05mg Plantain
Zinc 0.13mg 0.14mg Fruit salad
Phosphorus 28mg 14mg Plantain
Sodium 5mg 5mg
Vitamin A 909IU 600IU Plantain
Vitamin A 45µg 30µg Plantain
Vitamin E 0.13mg Plantain
Manganese 0.151mg Fruit salad
Selenium 1.4µg Plantain
Vitamin B1 0.046mg 0.011mg Plantain
Vitamin B2 0.052mg 0.014mg Plantain
Vitamin B3 0.756mg 0.356mg Plantain
Vitamin B5 0.233mg 0.053mg Plantain
Vitamin B6 0.24mg 0.027mg Plantain
Vitamin K 0.7µg Plantain
Folate 26µg 3µg Plantain
Choline 12.7mg Plantain
Saturated Fat 0.069g 0.004g Fruit salad
Monounsaturated Fat 0.015g 0.005g Plantain
Polyunsaturated fat 0.033g 0.011g Plantain
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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Plantain Fruit salad
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
5%
Fruit salad
Minerals Daily Need Coverage Score
13%
Plantain
8%
Fruit salad

Comparison summary

Which food is richer in minerals?
Plantain
Plantain is relatively richer in minerals
Which food is lower in glycemic index?
Plantain
Plantain is lower in glycemic index (difference - 17)
Which food is richer in vitamins?
Plantain
Plantain is relatively richer in vitamins
Which food is lower in Sugar?
Fruit salad
Fruit salad is lower in Sugar (difference - 14g)
Which food is lower in Saturated Fat?
Fruit salad
Fruit salad is lower in Saturated Fat (difference - 0.065g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (5 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. 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.