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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
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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
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

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils 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 the food
Protein
8%
Cooking plantain
4%
Grape
Carbohydrates
32%
Cooking plantain
17%
Grape
Fats
2%
Cooking plantain
2%
Grape

Comparison summary table

Pay attention at 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 Sugars ok
Lower in glycemic index ok
Lower in price ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

Which food is preferable in case of diets?

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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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 contains less Sugars?
Cooking plantain
Cooking plantain contains less Sugars (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 definitely stated which food is richer in vitamins. See charts below for detailed information.

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Cooking plantain Grape Opinion
Calories 122 67 Cooking plantain
Protein 1.3 0.63 Cooking plantain
Fats 0.37 0.35 Cooking plantain
Vitamin C 18.4 4 Cooking plantain
Carbs 31.89 17.15 Cooking plantain
Cholesterol 0 0
Vitamin D 0 0
Iron 0.6 0.29 Cooking plantain
Calcium 3 14 Grape
Potassium 499 191 Cooking plantain
Magnesium 37 5 Cooking plantain
Sugars 15 16.25 Cooking plantain
Fiber 2.3 0.9 Cooking plantain
Copper 0.081 0.04 Cooking plantain
Zinc 0.14 0.04 Cooking plantain
Starch
Phosphorus 34 10 Cooking plantain
Sodium 4 2 Grape
Vitamin A 1127 100 Cooking plantain
Vitamin E 0.14 0.19 Grape
Vitamin D 0 0
Vitamin B1 0.052 0.092 Grape
Vitamin B2 0.054 0.057 Grape
Vitamin B3 0.686 0.3 Cooking plantain
Vitamin B5 0.26 0.024 Cooking plantain
Vitamin B6 0.299 0.11 Cooking plantain
Vitamin B12 0 0
Vitamin K 0.7 14.6 Grape
Folate 22 4 Cooking plantain
Trans Fat 0 0
Saturated Fat 0.143 0.114 Grape
Monounsaturated Fat 0.032 0.014 Cooking plantain
Polyunsaturated fat 0.069 0.102 Grape
Tryptophan 0.015 0.003 Cooking plantain
Threonine 0.034 0.017 Cooking plantain
Isoleucine 0.036 0.005 Cooking plantain
Leucine 0.059 0.013 Cooking plantain
Lysine 0.06 0.014 Cooking plantain
Methionine 0.017 0.021 Grape
Phenylalanine 0.044 0.013 Cooking plantain
Valine 0.046 0.017 Cooking plantain
Histidine 0.064 0.023 Cooking plantain
Fructose

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 of 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.