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  6. Plantain vs. Grape

Plantain vs. Grape — In-Depth Nutrition Comparison

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How are Plantain and Grape different?

  • Plantain is higher in Vitamin B6, Potassium, Vitamin C, Magnesium, Fiber, and Folate, however, Grape is richer in Vitamin K.
  • Daily need coverage for Vitamin K from Grape is 12% higher.
  • Plantain contains 7 times more Folate than Grape. While Plantain contains 26µg of Folate, Grape contains only 4µg.
  • Plantain has less Sugar.

Plantains, cooked and Grapes, american type (slip skin), raw are the varieties used in this article.

Infographic

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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Plantain
Plantain
7
:
3
Grape
Grape
Contains more Iron +100%
Contains more Magnesium +540%
Contains more Phosphorus +180%
Contains more Potassium +143.5%
Contains more Zinc +225%
Contains more Copper +65%
Contains more Selenium +1300%
Contains more Calcium +600%
Contains less Sodium -60%
Plantain
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 22% 23% 12% 42% 1% 4% 22% 0% 8%
Grape
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 11% 4% 5% 17% 1% 2% 14% 94% 1%
Contains more Iron +100%
Contains more Magnesium +540%
Contains more Phosphorus +180%
Contains more Potassium +143.5%
Contains more Zinc +225%
Contains more Copper +65%
Contains more Selenium +1300%
Contains more Calcium +600%
Contains less Sodium -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.
Plantain
Plantain
6
:
4
Grape
Grape
Contains more Vitamin A +809%
Contains more Vitamin C +172.5%
Contains more Vitamin B3 +152%
Contains more Vitamin B5 +870.8%
Contains more Vitamin B6 +118.2%
Contains more Folate +550%
Contains more Vitamin E +46.2%
Contains more Vitamin B1 +100%
Contains more Vitamin K +1985.7%
Equal in Vitamin B2 - 0.057
Plantain
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 55% 3% 0% 37% 12% 12% 15% 14% 56% 20% 0% 2%
Grape
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 6% 4% 0% 14% 24% 14% 6% 2% 26% 3% 0% 37%
Contains more Vitamin A +809%
Contains more Vitamin C +172.5%
Contains more Vitamin B3 +152%
Contains more Vitamin B5 +870.8%
Contains more Vitamin B6 +118.2%
Contains more Folate +550%
Contains more Vitamin E +46.2%
Contains more Vitamin B1 +100%
Contains more Vitamin K +1985.7%
Equal in Vitamin B2 - 0.057

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Plantain
Plantain
3
:
2
Grape
Grape
Contains more Protein +25.4%
Contains more Carbs +81.6%
Contains more Fats +94.4%
Contains more Water +20.8%
Equal in Other - 0.57
Plantain
31% 67%
Protein: 0.79 g
Fats: 0.18 g
Carbs: 31.15 g
Water: 67.3 g
Other: 0.58 g
Grape
17% 81%
Protein: 0.63 g
Fats: 0.35 g
Carbs: 17.15 g
Water: 81.3 g
Other: 0.57 g
Contains more Protein +25.4%
Contains more Carbs +81.6%
Contains more Fats +94.4%
Contains more Water +20.8%
Equal in Other - 0.57

Fat Type Comparison

Fat type breakdown side-by-side comparison
Plantain
Plantain
2
:
1
Grape
Grape
Contains less Saturated Fat -39.5%
Contains more Polyunsaturated fat +209.1%
Equal in Monounsaturated Fat - 0.014
Plantain
59% 13% 28%
Saturated Fat: 0.069 g
Monounsaturated Fat: 0.015 g
Polyunsaturated fat: 0.033 g
Grape
50% 6% 44%
Saturated Fat: 0.114 g
Monounsaturated Fat: 0.014 g
Polyunsaturated fat: 0.102 g
Contains less Saturated Fat -39.5%
Contains more Polyunsaturated fat +209.1%
Equal in Monounsaturated Fat - 0.014

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Plantain Grape Opinion
Net carbs 28.85g 16.25g Plantain
Protein 0.79g 0.63g Plantain
Fats 0.18g 0.35g Grape
Carbs 31.15g 17.15g Plantain
Calories 116kcal 67kcal Plantain
Sugar 14g 16.25g Plantain
Fiber 2.3g 0.9g Plantain
Calcium 2mg 14mg Grape
Iron 0.58mg 0.29mg Plantain
Magnesium 32mg 5mg Plantain
Phosphorus 28mg 10mg Plantain
Potassium 465mg 191mg Plantain
Sodium 5mg 2mg Grape
Zinc 0.13mg 0.04mg Plantain
Copper 0.066mg 0.04mg Plantain
Manganese 0.718mg Grape
Selenium 1.4µg 0.1µg Plantain
Vitamin A 909IU 100IU Plantain
Vitamin A RAE 45µg 5µg Plantain
Vitamin E 0.13mg 0.19mg Grape
Vitamin C 10.9mg 4mg Plantain
Vitamin B1 0.046mg 0.092mg Grape
Vitamin B2 0.052mg 0.057mg Grape
Vitamin B3 0.756mg 0.3mg Plantain
Vitamin B5 0.233mg 0.024mg Plantain
Vitamin B6 0.24mg 0.11mg Plantain
Folate 26µg 4µg Plantain
Vitamin K 0.7µg 14.6µg Grape
Tryptophan 0.009mg 0.003mg Plantain
Threonine 0.021mg 0.017mg Plantain
Isoleucine 0.022mg 0.005mg Plantain
Leucine 0.036mg 0.013mg Plantain
Lysine 0.037mg 0.014mg Plantain
Methionine 0.01mg 0.021mg Grape
Phenylalanine 0.027mg 0.013mg Plantain
Valine 0.028mg 0.017mg Plantain
Histidine 0.039mg 0.023mg Plantain
Saturated Fat 0.069g 0.114g Plantain
Monounsaturated Fat 0.015g 0.014g Plantain
Polyunsaturated fat 0.033g 0.102g Grape

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Plantain Grape
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
11%
Grape
Minerals Daily Need Coverage Score
13%
Plantain
15%
Grape

Comparison summary

Which food is lower in Sugar?
Plantain
Plantain is lower in Sugar (difference - 2.25g)
Which food is lower in Saturated Fat?
Plantain
Plantain is lower in Saturated Fat (difference - 0.045g)
Which food is lower in glycemic index?
Plantain
Plantain is lower in glycemic index (difference - 12)
Which food is cheaper?
Plantain
Plantain is cheaper (difference - $0.5)
Which food is richer in minerals?
Plantain
Plantain is relatively richer in minerals
Which food contains less Sodium?
Grape
Grape contains less Sodium (difference - 3mg)
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

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. 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.