Plantain vs. Gooseberry — In-Depth Nutrition Comparison
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A recap on the differences between plantains and gooseberries
- Plantains are higher in vitamin A, vitamin B6, potassium, and magnesium, yet gooseberries are higher in vitamin C and fiber.
- Gooseberries cover your daily vitamin C needs 19% more than plantains.
- Plantains contain 4 times more folate than gooseberries. While plantains contain 26µg of folate, gooseberries contain only 6µg.
- The glycemic index of gooseberries is lower.
Food varieties used in this article are Plantains, cooked and Gooseberries, raw.
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more MagnesiumMagnesium | +220% |
| Contains more PotassiumPotassium | +134.8% |
| Contains more IronIron | +87.1% |
| Contains more SeleniumSelenium | +133.3% |
| Contains more CalciumCalcium | +1150% |
| Contains less SodiumSodium | -80% |
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 AVitamin A | +200% |
| Contains more Vitamin B1Vitamin B1 | +15% |
| Contains more Vitamin B2Vitamin B2 | +73.3% |
| Contains more Vitamin B3Vitamin B3 | +152% |
| Contains more Vitamin B6Vitamin B6 | +200% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +333.3% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin CVitamin C | +154.1% |
| Contains more Vitamin EVitamin E | +184.6% |
| Contains more Vitamin B5Vitamin B5 | +22.7% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin C | 10.9mg | 27.7mg | 19% |
| Vitamin B6 | 0.24mg | 0.08mg | 12% |
| Potassium | 465mg | 198mg | 8% |
| Fiber | 2.3g | 4.3g | 8% |
| Carbs | 31.15g | 10.18g | 7% |
| Manganese | 0.144mg | 6% | |
| Magnesium | 32mg | 10mg | 5% |
| Folate | 26µg | 6µg | 5% |
| Calories | 116kcal | 44kcal | 4% |
| Vitamin B3 | 0.756mg | 0.3mg | 3% |
| Vitamin A | 45µg | 15µg | 3% |
| Iron | 0.58mg | 0.31mg | 3% |
| Vitamin B2 | 0.052mg | 0.03mg | 2% |
| Calcium | 2mg | 25mg | 2% |
| Choline | 12.7mg | 2% | |
| Polyunsaturated fat | 0.033g | 0.317g | 2% |
| Vitamin E | 0.13mg | 0.37mg | 2% |
| Vitamin K | 0.7µg | 1% | |
| Vitamin B5 | 0.233mg | 0.286mg | 1% |
| Vitamin B1 | 0.046mg | 0.04mg | 1% |
| Fats | 0.18g | 0.58g | 1% |
| Selenium | 1.4µg | 0.6µg | 1% |
| Protein | 0.79g | 0.88g | 0% |
| Net carbs | 28.85g | 5.88g | N/A |
| Sugar | 14g | N/A | |
| Copper | 0.066mg | 0.07mg | 0% |
| Zinc | 0.13mg | 0.12mg | 0% |
| Phosphorus | 28mg | 27mg | 0% |
| Sodium | 5mg | 1mg | 0% |
| Saturated fat | 0.069g | 0.038g | 0% |
| Monounsaturated fat | 0.015g | 0.051g | 0% |
| Tryptophan | 0.009mg | 0% | |
| Threonine | 0.021mg | 0% | |
| Isoleucine | 0.022mg | 0% | |
| Leucine | 0.036mg | 0% | |
| Lysine | 0.037mg | 0% | |
| Methionine | 0.01mg | 0% | |
| Phenylalanine | 0.027mg | 0% | |
| Valine | 0.028mg | 0% | |
| Histidine | 0.039mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
0.79 g
Fats:
0.18 g
Carbs:
31.15 g
Water:
67.3 g
Other:
0.58 g
Protein:
0.88 g
Fats:
0.58 g
Carbs:
10.18 g
Water:
87.87 g
Other:
0.49 g
| Contains more CarbsCarbs | +206% |
| Contains more OtherOther | +18.4% |
| Contains more ProteinProtein | +11.4% |
| Contains more FatsFats | +222.2% |
| Contains more WaterWater | +30.6% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.069 g
Monounsaturated fat:
Mono. Fat
0.015 g
Polyunsaturated fat:
Poly. Fat
0.033 g
Saturated fat:
Sat. Fat
0.038 g
Monounsaturated fat:
Mono. Fat
0.051 g
Polyunsaturated fat:
Poly. Fat
0.317 g
| Contains less Sat. FatSaturated fat | -44.9% |
| Contains more Mono. FatMonounsaturated fat | +240% |
| Contains more Poly. FatPolyunsaturated fat | +860.6% |
