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Cooking plantain vs. Kiwifruit — In-Depth Nutrition Comparison

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A recap on differences between Cooking plantain and Kiwifruit

  • Cooking plantain is higher in Vitamin B6, Vitamin A RAE, and Potassium, yet Kiwifruit is higher in Vitamin C, Vitamin K, Vitamin E , and Copper.
  • Kiwifruit covers your daily Vitamin C needs 83% more than Cooking plantain.
  • Cooking plantain contains 14 times more Vitamin A RAE than Kiwifruit. While Cooking plantain contains 56µg of Vitamin A RAE, Kiwifruit contains only 4µg.

Food varieties used in this article are Plantains, raw and Kiwifruit, green, raw.

Infographic

Cooking plantain vs Kiwifruit 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.
Cooking plantain
Cooking plantain
4
:
4
Kiwifruit
Kiwifruit
Contains more Iron +93.5%
Contains more Magnesium +117.6%
Contains more Potassium +59.9%
Contains more Selenium +650%
Contains more Calcium +1033.3%
Contains less Sodium -25%
Contains more Copper +60.5%
Equal in Phosphorus - 34
Equal in Zinc - 0.14
Cooking plantain
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 23% 27% 15% 45% 1% 4% 27% 0% 9%
Kiwifruit
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 11% 12% 13% 15% 28% 1% 4% 44% 13% 2%
Contains more Iron +93.5%
Contains more Magnesium +117.6%
Contains more Potassium +59.9%
Contains more Selenium +650%
Contains more Calcium +1033.3%
Contains less Sodium -25%
Contains more Copper +60.5%
Equal in Phosphorus - 34
Equal in Zinc - 0.14

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.
Cooking plantain
Cooking plantain
6
:
4
Kiwifruit
Kiwifruit
Contains more Vitamin A +1195.4%
Contains more Vitamin B1 +92.6%
Contains more Vitamin B2 +116%
Contains more Vitamin B3 +101.2%
Contains more Vitamin B5 +42.1%
Contains more Vitamin B6 +374.6%
Contains more Vitamin E +942.9%
Contains more Vitamin C +403.8%
Contains more Folate +13.6%
Contains more Vitamin K +5657.1%
Cooking plantain
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%
Kiwifruit
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 6% 30% 0% 309% 7% 6% 7% 11% 15% 19% 0% 101%
Contains more Vitamin A +1195.4%
Contains more Vitamin B1 +92.6%
Contains more Vitamin B2 +116%
Contains more Vitamin B3 +101.2%
Contains more Vitamin B5 +42.1%
Contains more Vitamin B6 +374.6%
Contains more Vitamin E +942.9%
Contains more Vitamin C +403.8%
Contains more Folate +13.6%
Contains more Vitamin K +5657.1%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cooking plantain
Cooking plantain
3
:
2
Kiwifruit
Kiwifruit
Contains more Protein +14%
Contains more Carbs +117.5%
Contains more Other +90.2%
Contains more Fats +40.5%
Contains more Water +27.3%
Cooking plantain
32% 65%
Protein: 1.3 g
Fats: 0.37 g
Carbs: 31.89 g
Water: 65.28 g
Other: 1.16 g
Kiwifruit
15% 83%
Protein: 1.14 g
Fats: 0.52 g
Carbs: 14.66 g
Water: 83.07 g
Other: 0.61 g
Contains more Protein +14%
Contains more Carbs +117.5%
Contains more Other +90.2%
Contains more Fats +40.5%
Contains more Water +27.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cooking plantain
Cooking plantain
0
:
3
Kiwifruit
Kiwifruit
Contains less Saturated Fat -79.7%
Contains more Monounsaturated Fat +46.9%
Contains more Polyunsaturated fat +315.9%
Cooking plantain
59% 13% 28%
Saturated Fat: 0.143 g
Monounsaturated Fat: 0.032 g
Polyunsaturated fat: 0.069 g
Kiwifruit
8% 13% 79%
Saturated Fat: 0.029 g
Monounsaturated Fat: 0.047 g
Polyunsaturated fat: 0.287 g
Contains less Saturated Fat -79.7%
Contains more Monounsaturated Fat +46.9%
Contains more Polyunsaturated fat +315.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Cooking plantain Kiwifruit Opinion
Net carbs 29.59g 11.66g Cooking plantain
Protein 1.3g 1.14g Cooking plantain
Fats 0.37g 0.52g Kiwifruit
Carbs 31.89g 14.66g Cooking plantain
Calories 122kcal 61kcal Cooking plantain
Fructose 4.35g Kiwifruit
Sugar 15g 8.99g Kiwifruit
Fiber 2.3g 3g Kiwifruit
Calcium 3mg 34mg Kiwifruit
Iron 0.6mg 0.31mg Cooking plantain
Magnesium 37mg 17mg Cooking plantain
Phosphorus 34mg 34mg
Potassium 499mg 312mg Cooking plantain
Sodium 4mg 3mg Kiwifruit
Zinc 0.14mg 0.14mg
Copper 0.081mg 0.13mg Kiwifruit
Manganese 0.098mg Kiwifruit
Selenium 1.5µg 0.2µg Cooking plantain
Vitamin A 1127IU 87IU Cooking plantain
Vitamin A RAE 56µg 4µg Cooking plantain
Vitamin E 0.14mg 1.46mg Kiwifruit
Vitamin C 18.4mg 92.7mg Kiwifruit
Vitamin B1 0.052mg 0.027mg Cooking plantain
Vitamin B2 0.054mg 0.025mg Cooking plantain
Vitamin B3 0.686mg 0.341mg Cooking plantain
Vitamin B5 0.26mg 0.183mg Cooking plantain
Vitamin B6 0.299mg 0.063mg Cooking plantain
Folate 22µg 25µg Kiwifruit
Vitamin K 0.7µg 40.3µg Kiwifruit
Tryptophan 0.015mg 0.015mg
Threonine 0.034mg 0.047mg Kiwifruit
Isoleucine 0.036mg 0.051mg Kiwifruit
Leucine 0.059mg 0.066mg Kiwifruit
Lysine 0.06mg 0.061mg Kiwifruit
Methionine 0.017mg 0.024mg Kiwifruit
Phenylalanine 0.044mg 0.044mg
Valine 0.046mg 0.057mg Kiwifruit
Histidine 0.064mg 0.027mg Cooking plantain
Saturated Fat 0.143g 0.029g Kiwifruit
Monounsaturated Fat 0.032g 0.047g Kiwifruit
Polyunsaturated fat 0.069g 0.287g Kiwifruit

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cooking plantain Kiwifruit
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
23%
Cooking plantain
42%
Kiwifruit
Minerals Daily Need Coverage Score
15%
Cooking plantain
14%
Kiwifruit

Comparison summary

Which food is lower in Sugar?
Kiwifruit
Kiwifruit is lower in Sugar (difference - 6.01g)
Which food contains less Sodium?
Kiwifruit
Kiwifruit contains less Sodium (difference - 1mg)
Which food is lower in Saturated Fat?
Kiwifruit
Kiwifruit is lower in Saturated Fat (difference - 0.114g)
Which food is lower in glycemic index?
Cooking plantain
Cooking plantain is lower in glycemic index (difference - 21)
Which food is cheaper?
Cooking plantain
Cooking plantain is cheaper (difference - $0.5)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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.
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. Kiwifruit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168153/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.