Plantain vs. Grape — In-Depth Nutrition Comparison
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How are plantains and grapes different?
- Plantains are higher in vitamin A, vitamin B6, potassium, vitamin C, magnesium, fiber, and folate; however, grapes are richer in vitamin K.
- Daily need coverage for vitamin A for plantains is 16% higher.
- Plantains contain 7 times more folate than grapes. While plantains contain 26µg of folate, grapes contain only 4µg.
- Plantains have less sugar.
- Plantains have a lower glycemic index (37) than grapes (49).
Plantains, cooked and Grapes, american type (slip skin), raw are the varieties used in this article.
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 | +540% |
| Contains more PotassiumPotassium | +143.5% |
| Contains more IronIron | +100% |
| Contains more CopperCopper | +65% |
| Contains more ZincZinc | +225% |
| Contains more PhosphorusPhosphorus | +180% |
| Contains more SeleniumSelenium | +1300% |
| Contains more CalciumCalcium | +600% |
| Contains less SodiumSodium | -60% |
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 CVitamin C | +172.5% |
| Contains more Vitamin AVitamin A | +800% |
| Contains more Vitamin B3Vitamin B3 | +152% |
| Contains more Vitamin B5Vitamin B5 | +870.8% |
| Contains more Vitamin B6Vitamin B6 | +118.2% |
| Contains more FolateFolate | +550% |
| Contains more CholineCholine | +126.8% |
| Contains more Vitamin EVitamin E | +46.2% |
| Contains more Vitamin B1Vitamin B1 | +100% |
| Contains more Vitamin KVitamin K | +1985.7% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Manganese | 0.718mg | 31% | |
| Vitamin K | 0.7µg | 14.6µg | 12% |
| Vitamin B6 | 0.24mg | 0.11mg | 10% |
| Potassium | 465mg | 191mg | 8% |
| Vitamin C | 10.9mg | 4mg | 8% |
| Fiber | 2.3g | 0.9g | 6% |
| Folate | 26µg | 4µg | 6% |
| Magnesium | 32mg | 5mg | 6% |
| Carbs | 31.15g | 17.15g | 5% |
| Vitamin B1 | 0.046mg | 0.092mg | 4% |
| Vitamin B5 | 0.233mg | 0.024mg | 4% |
| Iron | 0.58mg | 0.29mg | 4% |
| Vitamin A | 45µg | 5µg | 4% |
| Copper | 0.066mg | 0.04mg | 3% |
| Vitamin B3 | 0.756mg | 0.3mg | 3% |
| Phosphorus | 28mg | 10mg | 3% |
| Selenium | 1.4µg | 0.1µg | 2% |
| Calories | 116kcal | 67kcal | 2% |
| Calcium | 2mg | 14mg | 1% |
| Zinc | 0.13mg | 0.04mg | 1% |
| Choline | 12.7mg | 5.6mg | 1% |
| Protein | 0.79g | 0.63g | 0% |
| Fats | 0.18g | 0.35g | 0% |
| Net carbs | 28.85g | 16.25g | N/A |
| Sugar | 14g | 16.25g | N/A |
| Sodium | 5mg | 2mg | 0% |
| Vitamin E | 0.13mg | 0.19mg | 0% |
| Vitamin B2 | 0.052mg | 0.057mg | 0% |
| Saturated fat | 0.069g | 0.114g | 0% |
| Monounsaturated fat | 0.015g | 0.014g | 0% |
| Polyunsaturated fat | 0.033g | 0.102g | 0% |
| Tryptophan | 0.009mg | 0.003mg | 0% |
| Threonine | 0.021mg | 0.017mg | 0% |
| Isoleucine | 0.022mg | 0.005mg | 0% |
| Leucine | 0.036mg | 0.013mg | 0% |
| Lysine | 0.037mg | 0.014mg | 0% |
| Methionine | 0.01mg | 0.021mg | 0% |
| Phenylalanine | 0.027mg | 0.013mg | 0% |
| Valine | 0.028mg | 0.017mg | 0% |
| Histidine | 0.039mg | 0.023mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +25.4% |
| Contains more CarbsCarbs | +81.6% |
| Contains more FatsFats | +94.4% |
| Contains more WaterWater | +20.8% |
~equal in
Other
~0.57g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -39.5% |
| Contains more Poly. FatPolyunsaturated fat | +209.1% |
~equal in
Monounsaturated fat
~0.014g
