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Cooking plantain vs Grape - In-Depth Nutrition Comparison

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How are Cooking plantain and Grape different?

  • Cooking plantain is richer in Vitamin C, Vitamin B6, Potassium, Magnesium, Vitamin A, and Fiber, while Grape is higher in Vitamin K.
  • Cooking plantain covers your daily need of Vitamin C 16% more than Grape.
  • Cooking plantain contains 11 times more Vitamin A than Grape. Cooking plantain contains 56µg of Vitamin A, while Grape contains 5µg.

Plantains, raw and Grapes, american type (slip skin), raw types were used in this article.

Infographic

Cooking plantain vs Grape 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Cooking plantain
Cooking plantain
6
:
2
Grape
Grape
Contains more Iron +106.9%
Contains more Potassium +161.3%
Contains more Magnesium +640%
Contains more Copper +102.5%
Contains more Zinc +250%
Contains more Phosphorus +240%
Contains more Calcium +366.7%
Contains less Sodium -50%
Cooking plantain
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 23% 1% 45% 27% 27% 4% 15% 1%
Grape
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 11% 5% 17% 4% 14% 2% 5% 1%
Contains more Iron +106.9%
Contains more Potassium +161.3%
Contains more Magnesium +640%
Contains more Copper +102.5%
Contains more Zinc +250%
Contains more Phosphorus +240%
Contains more Calcium +366.7%
Contains less Sodium -50%

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
Cooking plantain
Cooking plantain
6
:
4
Grape
Grape
Contains more Vitamin C +360%
Contains more Vitamin A +1027%
Contains more Vitamin B3 +128.7%
Contains more Vitamin B5 +983.3%
Contains more Vitamin B6 +171.8%
Contains more Folate +450%
Contains more Vitamin E +35.7%
Contains more Vitamin B1 +76.9%
Contains more Vitamin K +1985.7%
Equal in Vitamin B2 - 0.057
Cooking plantain
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 62% 68% 3% 0% 14% 13% 13% 16% 69% 0% 2% 17%
Grape
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 14% 6% 4% 0% 24% 14% 6% 2% 26% 0% 37% 3%
Contains more Vitamin C +360%
Contains more Vitamin A +1027%
Contains more Vitamin B3 +128.7%
Contains more Vitamin B5 +983.3%
Contains more Vitamin B6 +171.8%
Contains more Folate +450%
Contains more Vitamin E +35.7%
Contains more Vitamin B1 +76.9%
Contains more Vitamin K +1985.7%
Equal in Vitamin B2 - 0.057

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

All nutrients comparison - raw data values

Nutrient Cooking plantain Grape Opinion
Calories 122kcal 67kcal Cooking plantain
Protein 1.3g 0.63g Cooking plantain
Fats 0.37g 0.35g Cooking plantain
Vitamin C 18.4mg 4mg Cooking plantain
Net carbs 29.59g 16.25g Cooking plantain
Carbs 31.89g 17.15g Cooking plantain
Cholesterol 0mg 0mg
Vitamin D 0IU 0IU
Iron 0.6mg 0.29mg Cooking plantain
Calcium 3mg 14mg Grape
Potassium 499mg 191mg Cooking plantain
Magnesium 37mg 5mg Cooking plantain
Sugar 15g 16.25g Cooking plantain
Fiber 2.3g 0.9g Cooking plantain
Copper 0.081mg 0.04mg Cooking plantain
Zinc 0.14mg 0.04mg Cooking plantain
Starch g g
Phosphorus 34mg 10mg Cooking plantain
Sodium 4mg 2mg Grape
Vitamin A 1127IU 100IU Cooking plantain
Vitamin E 0.14mg 0.19mg Grape
Vitamin D 0µg 0µg
Vitamin B1 0.052mg 0.092mg Grape
Vitamin B2 0.054mg 0.057mg Grape
Vitamin B3 0.686mg 0.3mg Cooking plantain
Vitamin B5 0.26mg 0.024mg Cooking plantain
Vitamin B6 0.299mg 0.11mg Cooking plantain
Vitamin B12 0µg 0µg
Vitamin K 0.7µg 14.6µg Grape
Folate 22µg 4µg Cooking plantain
Trans Fat 0g 0g
Saturated Fat 0.143g 0.114g Grape
Monounsaturated Fat 0.032g 0.014g Cooking plantain
Polyunsaturated fat 0.069g 0.102g Grape
Tryptophan 0.015mg 0.003mg Cooking plantain
Threonine 0.034mg 0.017mg Cooking plantain
Isoleucine 0.036mg 0.005mg Cooking plantain
Leucine 0.059mg 0.013mg Cooking plantain
Lysine 0.06mg 0.014mg Cooking plantain
Methionine 0.017mg 0.021mg Grape
Phenylalanine 0.044mg 0.013mg Cooking plantain
Valine 0.046mg 0.017mg Cooking plantain
Histidine 0.064mg 0.023mg Cooking plantain
Fructose g g

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cooking plantain Grape
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
11
Grape
Mineral Summary Score
17
Cooking plantain
7
Grape

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
4%
Grape
Carbohydrates
32%
Cooking plantain
17%
Grape
Fats
2%
Cooking plantain
2%
Grape

Comparison summary

Which food contains less Sodium?
Grape
Grape contains less Sodium (difference - 2mg)
Which food is lower in Saturated Fat?
Grape
Grape is lower in Saturated Fat (difference - 0.029g)
Which food is lower in Sugar?
Cooking plantain
Cooking plantain is lower in Sugar (difference - 1.25g)
Which food is lower in glycemic index?
Cooking plantain
Cooking plantain is lower in glycemic index (difference - 12)
Which food is cheaper?
Cooking plantain
Cooking plantain is cheaper (difference - $0.5)
Which food is richer in minerals?
Cooking plantain
Cooking plantain is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
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

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. Grape - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174682/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.