Plantain vs. Kiwi — In-Depth Nutrition Comparison
Compare
What are the main differences between plantains and kiwi?
- Plantains are richer in vitamin A and vitamin B6, while kiwi is higher in vitamin C, vitamin K, vitamin E, and copper.
- Kiwi's daily need coverage for vitamin C is 91% higher.
- Kiwi has 10 times less vitamin A than plantains. Plantains have 909IU of vitamin A, while kiwi has 87IU.
- Kiwi has a higher glycemic index (58) than plantains (37).
We used Plantains, cooked and Kiwifruit, green, raw types in this comparison.
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.
| Contains more MagnesiumMagnesium | +88.2% |
| Contains more PotassiumPotassium | +49% |
| Contains more IronIron | +87.1% |
| Contains more SeleniumSelenium | +600% |
| Contains more CalciumCalcium | +1600% |
| Contains more CopperCopper | +97% |
| Contains more PhosphorusPhosphorus | +21.4% |
| Contains less SodiumSodium | -40% |
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 AVitamin A | +1025% |
| Contains more Vitamin B1Vitamin B1 | +70.4% |
| Contains more Vitamin B2Vitamin B2 | +108% |
| Contains more Vitamin B3Vitamin B3 | +121.7% |
| Contains more Vitamin B5Vitamin B5 | +27.3% |
| Contains more Vitamin B6Vitamin B6 | +281% |
| Contains more CholineCholine | +62.8% |
| Contains more Vitamin CVitamin C | +750.5% |
| Contains more Vitamin EVitamin E | +1023.1% |
| Contains more Vitamin KVitamin K | +5657.1% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin C | 10.9mg | 92.7mg | 91% |
| Vitamin K | 0.7µg | 40.3µg | 33% |
| Vitamin B6 | 0.24mg | 0.063mg | 14% |
| Vitamin E | 0.13mg | 1.46mg | 9% |
| Copper | 0.066mg | 0.13mg | 7% |
| Fructose | 4.35g | 5% | |
| Carbs | 31.15g | 14.66g | 5% |
| Potassium | 465mg | 312mg | 5% |
| Vitamin A | 45µg | 4µg | 5% |
| Magnesium | 32mg | 17mg | 4% |
| Manganese | 0.098mg | 4% | |
| Vitamin B3 | 0.756mg | 0.341mg | 3% |
| Calories | 116kcal | 61kcal | 3% |
| Calcium | 2mg | 34mg | 3% |
| Fiber | 2.3g | 3g | 3% |
| Iron | 0.58mg | 0.31mg | 3% |
| Vitamin B1 | 0.046mg | 0.027mg | 2% |
| Polyunsaturated fat | 0.033g | 0.287g | 2% |
| Selenium | 1.4µg | 0.2µg | 2% |
| Vitamin B2 | 0.052mg | 0.025mg | 2% |
| Phosphorus | 28mg | 34mg | 1% |
| Fats | 0.18g | 0.52g | 1% |
| Choline | 12.7mg | 7.8mg | 1% |
| Vitamin B5 | 0.233mg | 0.183mg | 1% |
| Protein | 0.79g | 1.14g | 1% |
| Net carbs | 28.85g | 11.66g | N/A |
| Sugar | 14g | 8.99g | N/A |
| Zinc | 0.13mg | 0.14mg | 0% |
| Sodium | 5mg | 3mg | 0% |
| Folate | 26µg | 25µg | 0% |
| Saturated fat | 0.069g | 0.029g | 0% |
| Monounsaturated fat | 0.015g | 0.047g | 0% |
| Tryptophan | 0.009mg | 0.015mg | 0% |
| Threonine | 0.021mg | 0.047mg | 0% |
| Isoleucine | 0.022mg | 0.051mg | 0% |
| Leucine | 0.036mg | 0.066mg | 0% |
| Lysine | 0.037mg | 0.061mg | 0% |
| Methionine | 0.01mg | 0.024mg | 0% |
| Phenylalanine | 0.027mg | 0.044mg | 0% |
| Valine | 0.028mg | 0.057mg | 0% |
| Histidine | 0.039mg | 0.027mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more CarbsCarbs | +112.5% |
| Contains more ProteinProtein | +44.3% |
| Contains more FatsFats | +188.9% |
| Contains more WaterWater | +23.4% |
~equal in
Other
~0.61g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -58% |
| Contains more Mono. FatMonounsaturated fat | +213.3% |
| Contains more Poly. FatPolyunsaturated fat | +769.7% |
