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Plantain vs. Kiwifruit — In-Depth Nutrition Comparison

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What are the main differences between Plantain and Kiwifruit?

  • Plantain is richer in Vitamin B6, while Kiwifruit is higher in Vitamin C, Vitamin K, Vitamin E , and Copper.
  • Kiwifruit's daily need coverage for Vitamin C is 91% higher.
  • Kiwifruit has 4 times less Vitamin B6 than Plantain. Plantain has 0.24mg of Vitamin B6, while Kiwifruit has 0.063mg.
  • Kiwifruit is lower in Sugar.

We used Plantains, cooked and Kiwifruit, green, raw types in this comparison.

Infographic

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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 0.6% 41% 22% 22% 3.5% 12% 0.65% 0% 7.6%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 12% 10% 28% 12% 43% 3.8% 15% 0.39% 13% 1.1%
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%
~equal in Zinc ~0.14mg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 36% 55% 2.6% 0% 12% 12% 14% 14% 55% 0% 1.8% 20% 6.9%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 309% 5.2% 29% 0% 6.8% 5.8% 6.4% 11% 15% 0% 101% 19% 4.3%
Contains more Vitamin AVitamin A +944.8%
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 E Vitamin E +1023.1%
Contains more Vitamin KVitamin K +5657.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Folate ~25µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
31% 67%
Protein: 0.79 g
Fats: 0.18 g
Carbs: 31.15 g
Water: 67.3 g
Other: 0.58 g
15% 83%
Protein: 1.14 g
Fats: 0.52 g
Carbs: 14.66 g
Water: 83.07 g
Other: 0.61 g
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
59% 13% 28%
Saturated Fat: Sat. Fat 0.069 g
Monounsaturated Fat: Mono. Fat 0.015 g
Polyunsaturated fat: Poly. Fat 0.033 g
8% 13% 79%
Saturated Fat: Sat. Fat 0.029 g
Monounsaturated Fat: Mono. Fat 0.047 g
Polyunsaturated fat: Poly. Fat 0.287 g
Contains less Sat. FatSaturated Fat -58%
Contains more Mono. FatMonounsaturated Fat +213.3%
Contains more Poly. FatPolyunsaturated fat +769.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Plantain Kiwifruit Opinion
Calories 116kcal 61kcal Plantain
Protein 0.79g 1.14g Kiwifruit
Fats 0.18g 0.52g Kiwifruit
Vitamin C 10.9mg 92.7mg Kiwifruit
Net carbs 28.85g 11.66g Plantain
Carbs 31.15g 14.66g Plantain
Magnesium 32mg 17mg Plantain
Calcium 2mg 34mg Kiwifruit
Potassium 465mg 312mg Plantain
Iron 0.58mg 0.31mg Plantain
Sugar 14g 8.99g Kiwifruit
Fiber 2.3g 3g Kiwifruit
Copper 0.066mg 0.13mg Kiwifruit
Zinc 0.13mg 0.14mg Kiwifruit
Phosphorus 28mg 34mg Kiwifruit
Sodium 5mg 3mg Kiwifruit
Vitamin A 909IU 87IU Plantain
Vitamin A RAE 45µg 4µg Plantain
Vitamin E 0.13mg 1.46mg Kiwifruit
Manganese 0.098mg Kiwifruit
Selenium 1.4µg 0.2µg Plantain
Vitamin B1 0.046mg 0.027mg Plantain
Vitamin B2 0.052mg 0.025mg Plantain
Vitamin B3 0.756mg 0.341mg Plantain
Vitamin B5 0.233mg 0.183mg Plantain
Vitamin B6 0.24mg 0.063mg Plantain
Vitamin K 0.7µg 40.3µg Kiwifruit
Folate 26µg 25µg Plantain
Choline 12.7mg 7.8mg Plantain
Saturated Fat 0.069g 0.029g Kiwifruit
Monounsaturated Fat 0.015g 0.047g Kiwifruit
Polyunsaturated fat 0.033g 0.287g Kiwifruit
Tryptophan 0.009mg 0.015mg Kiwifruit
Threonine 0.021mg 0.047mg Kiwifruit
Isoleucine 0.022mg 0.051mg Kiwifruit
Leucine 0.036mg 0.066mg Kiwifruit
Lysine 0.037mg 0.061mg Kiwifruit
Methionine 0.01mg 0.024mg Kiwifruit
Phenylalanine 0.027mg 0.044mg Kiwifruit
Valine 0.028mg 0.057mg Kiwifruit
Histidine 0.039mg 0.027mg Plantain
Fructose 4.35g Kiwifruit

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Plantain Kiwifruit
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
39%
Kiwifruit
Minerals Daily Need Coverage Score
13%
Plantain
14%
Kiwifruit

Comparison summary

Which food is lower in glycemic index?
Plantain
Plantain is lower in glycemic index (difference - 21)
Which food is cheaper?
Plantain
Plantain is cheaper (difference - $0.5)
Which food is richer in vitamins?
Plantain
Plantain is relatively richer in vitamins
Which food is lower in Sugar?
Kiwifruit
Kiwifruit is lower in Sugar (difference - 5.01g)
Which food contains less Sodium?
Kiwifruit
Kiwifruit contains less Sodium (difference - 2mg)
Which food is lower in Saturated Fat?
Kiwifruit
Kiwifruit is lower in Saturated Fat (difference - 0.04g)
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.

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. 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.