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Cooking plantain vs Grapefruit - In-Depth Nutrition Comparison

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How are Cooking plantain and Grapefruit different?

  • Cooking plantain is higher in Vitamin B6, Potassium, Magnesium, Iron, and Copper, however Grapefruit is richer in Vitamin C.
  • Daily need coverage for Vitamin B6 from Cooking plantain is 19% higher.
  • Cooking plantain contains 8 times more Iron than Grapefruit. While Cooking plantain contains 0.6mg of Iron, Grapefruit contains only 0.08mg.
  • Grapefruit has less Sugar.

Plantains, raw and Grapefruit, raw, pink and red, all areas are the varieties used in this article.

Infographic

Cooking plantain vs Grapefruit 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
Contains more Iron +650%
Contains more Magnesium +311.1%
Contains more Phosphorus +88.9%
Contains more Potassium +269.6%
Contains more Zinc +100%
Contains more Copper +153.1%
Contains more Calcium +633.3%
Contains less Sodium -100%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 1% 23% 27% 15% 45% 1% 4% 27%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 7% 3% 7% 8% 12% 0% 2% 11%
Contains more Iron +650%
Contains more Magnesium +311.1%
Contains more Phosphorus +88.9%
Contains more Potassium +269.6%
Contains more Zinc +100%
Contains more Copper +153.1%
Contains more Calcium +633.3%
Contains less Sodium -100%

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
:
Contains more Vitamin B1 +20.9%
Contains more Vitamin B2 +74.2%
Contains more Vitamin B3 +236.3%
Contains more Vitamin B6 +464.2%
Contains more Folate +69.2%
Contains more Vitamin K +∞%
Contains more Vitamin C +69.6%
Equal in Vitamin A - 1150
Equal in Vitamin E - 0.13
Equal in Vitamin B5 - 0.262
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 68% 3% 0% 62% 14% 13% 13% 16% 69% 17% 0% 2%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 69% 3% 0% 105% 11% 8% 4% 16% 13% 10% 0% 0%
Contains more Vitamin B1 +20.9%
Contains more Vitamin B2 +74.2%
Contains more Vitamin B3 +236.3%
Contains more Vitamin B6 +464.2%
Contains more Folate +69.2%
Contains more Vitamin K +∞%
Contains more Vitamin C +69.6%
Equal in Vitamin A - 1150
Equal in Vitamin E - 0.13
Equal in Vitamin B5 - 0.262

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

All nutrients comparison - raw data values

Nutrient Cooking plantain Grapefruit Opinion
Net carbs 29.59g 9.06g Cooking plantain
Protein 1.3g 0.77g Cooking plantain
Fats 0.37g 0.14g Cooking plantain
Carbs 31.89g 10.66g Cooking plantain
Calories 122kcal 42kcal Cooking plantain
Starch g 0g Grapefruit
Fructose g 1.77g Grapefruit
Sugar 15g 6.89g Grapefruit
Fiber 2.3g 1.6g Cooking plantain
Calcium 3mg 22mg Grapefruit
Iron 0.6mg 0.08mg Cooking plantain
Magnesium 37mg 9mg Cooking plantain
Phosphorus 34mg 18mg Cooking plantain
Potassium 499mg 135mg Cooking plantain
Sodium 4mg 0mg Grapefruit
Zinc 0.14mg 0.07mg Cooking plantain
Copper 0.081mg 0.032mg Cooking plantain
Vitamin A 1127IU 1150IU Grapefruit
Vitamin E 0.14mg 0.13mg Cooking plantain
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 18.4mg 31.2mg Grapefruit
Vitamin B1 0.052mg 0.043mg Cooking plantain
Vitamin B2 0.054mg 0.031mg Cooking plantain
Vitamin B3 0.686mg 0.204mg Cooking plantain
Vitamin B5 0.26mg 0.262mg Grapefruit
Vitamin B6 0.299mg 0.053mg Cooking plantain
Folate 22µg 13µg Cooking plantain
Vitamin B12 0µg 0µg
Vitamin K 0.7µg 0µg Cooking plantain
Tryptophan 0.015mg 0.008mg Cooking plantain
Threonine 0.034mg 0.013mg Cooking plantain
Isoleucine 0.036mg 0.008mg Cooking plantain
Leucine 0.059mg 0.015mg Cooking plantain
Lysine 0.06mg 0.019mg Cooking plantain
Methionine 0.017mg 0.007mg Cooking plantain
Phenylalanine 0.044mg 0.013mg Cooking plantain
Valine 0.046mg 0.015mg Cooking plantain
Histidine 0.064mg 0.008mg Cooking plantain
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.143g 0.021g Grapefruit
Monounsaturated Fat 0.032g 0.02g Cooking plantain
Polyunsaturated fat 0.069g 0.036g Cooking plantain

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cooking plantain Grapefruit
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
20
Grapefruit
Mineral Summary Score
17
Cooking plantain
6
Grapefruit

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
5%
Grapefruit
Carbohydrates
32%
Cooking plantain
11%
Grapefruit
Fats
2%
Cooking plantain
1%
Grapefruit

Comparison summary

Which food is lower in Sugar?
Grapefruit
Grapefruit is lower in Sugar (difference - 8.11g)
Which food contains less Sodium?
Grapefruit
Grapefruit contains less Sodium (difference - 4mg)
Which food is lower in Saturated Fat?
Grapefruit
Grapefruit is lower in Saturated Fat (difference - 0.122g)
Which food is lower in glycemic index?
Grapefruit
Grapefruit is lower in glycemic index (difference - 12)
Which food is cheaper?
Cooking plantain
Cooking plantain is cheaper (difference - $0.3)
Which food is richer in minerals?
Cooking plantain
Cooking plantain is relatively richer in minerals
Which food is richer in vitamins?
Cooking plantain
Cooking plantain is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Grapefruit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174673/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.