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Plantain vs. Kiwi — In-Depth Nutrition Comparison

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What are the main differences between plantains and kiwi?

  • Plantains are richer in 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 4 times less vitamin B6 than plantains. Plantains have 0.24mg of vitamin B6, while kiwi has 0.063mg.
  • Kiwi is lower in sugar.
  • Kiwi has a higher glycemic index (58) than plantains (37).

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

Infographic

Plantain vs Kiwi 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%
Kiwi
5
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% 15% 2.6% 0% 12% 12% 14% 14% 55% 0% 1.8% 20% 6.9%
Kiwi
3
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% 1.3% 29% 0% 6.8% 5.8% 6.4% 11% 15% 0% 101% 19% 4.3%
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%
~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
Kiwi
4
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
Kiwi
3
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 Kiwi
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 Kiwi 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%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Plantain Kiwi
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
15%
Plantain
39%
Kiwi
Minerals Daily Need Coverage Score
13%
Plantain
14%
Kiwi

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?
Kiwi
Kiwi is lower in Sugar (difference - 5.01g)
Which food contains less Sodium?
Kiwi
Kiwi contains less Sodium (difference - 2mg)
Which food is lower in Saturated fat?
Kiwi
Kiwi 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. Kiwi - 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.