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Plantain vs. Kumquat — In-Depth Nutrition Comparison

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What are the differences between Plantain and Kumquat?

  • Plantain is higher in Vitamin B6, and Potassium, however, Kumquat is richer in Vitamin C, Fiber, and Calcium.
  • Kumquat's daily need coverage for Vitamin C is 37% more.
  • Kumquat contains 7 times less Vitamin B6 than Plantain. Plantain contains 0.24mg of Vitamin B6, while Kumquat contains 0.036mg.
  • Kumquat has less Sugar.

We used Plantains, cooked and Kumquats, raw types in this article.

Infographic

Plantain vs Kumquat 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 Magnesium +60%
Contains more Phosphorus +47.4%
Contains more Potassium +150%
Contains less Sodium -50%
Contains more Selenium +∞%
Contains more Calcium +3000%
Contains more Iron +48.3%
Contains more Zinc +30.8%
Contains more Copper +43.9%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 22% 23% 12% 42% 1% 4% 22% 0% 8%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 19% 33% 15% 9% 17% 2% 5% 32% 18% 0%
Contains more Magnesium +60%
Contains more Phosphorus +47.4%
Contains more Potassium +150%
Contains less Sodium -50%
Contains more Selenium +∞%
Contains more Calcium +3000%
Contains more Iron +48.3%
Contains more Zinc +30.8%
Contains more Copper +43.9%

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 A +213.4%
Contains more Vitamin B1 +24.3%
Contains more Vitamin B3 +76.2%
Contains more Vitamin B5 +12%
Contains more Vitamin B6 +566.7%
Contains more Folate +52.9%
Contains more Choline +51.2%
Contains more Vitamin K +∞%
Contains more Vitamin E +15.4%
Contains more Vitamin C +302.8%
Contains more Vitamin B2 +73.1%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 55% 3% 0% 37% 12% 12% 15% 14% 56% 20% 0% 7% 2%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 18% 3% 0% 147% 10% 21% 9% 13% 9% 13% 0% 5% 0%
Contains more Vitamin A +213.4%
Contains more Vitamin B1 +24.3%
Contains more Vitamin B3 +76.2%
Contains more Vitamin B5 +12%
Contains more Vitamin B6 +566.7%
Contains more Folate +52.9%
Contains more Choline +51.2%
Contains more Vitamin K +∞%
Contains more Vitamin E +15.4%
Contains more Vitamin C +302.8%
Contains more Vitamin B2 +73.1%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Carbs +95.9%
Contains more Other +13.7%
Contains more Protein +138%
Contains more Fats +377.8%
Contains more Water +20.1%
31% 67%
Protein: 0.79 g
Fats: 0.18 g
Carbs: 31.15 g
Water: 67.3 g
Other: 0.58 g
2% 16% 81%
Protein: 1.88 g
Fats: 0.86 g
Carbs: 15.9 g
Water: 80.85 g
Other: 0.51 g
Contains more Carbs +95.9%
Contains more Other +13.7%
Contains more Protein +138%
Contains more Fats +377.8%
Contains more Water +20.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -33%
Contains more Monounsaturated Fat +926.7%
Contains more Polyunsaturated fat +418.2%
59% 13% 28%
Saturated Fat: 0.069 g
Monounsaturated Fat: 0.015 g
Polyunsaturated fat: 0.033 g
24% 36% 40%
Saturated Fat: 0.103 g
Monounsaturated Fat: 0.154 g
Polyunsaturated fat: 0.171 g
Contains less Saturated Fat -33%
Contains more Monounsaturated Fat +926.7%
Contains more Polyunsaturated fat +418.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Plantain Kumquat Opinion
Net carbs 28.85g 9.4g Plantain
Protein 0.79g 1.88g Kumquat
Fats 0.18g 0.86g Kumquat
Carbs 31.15g 15.9g Plantain
Calories 116kcal 71kcal Plantain
Sugar 14g 9.36g Kumquat
Fiber 2.3g 6.5g Kumquat
Calcium 2mg 62mg Kumquat
Iron 0.58mg 0.86mg Kumquat
Magnesium 32mg 20mg Plantain
Phosphorus 28mg 19mg Plantain
Potassium 465mg 186mg Plantain
Sodium 5mg 10mg Plantain
Zinc 0.13mg 0.17mg Kumquat
Copper 0.066mg 0.095mg Kumquat
Manganese 0.135mg Kumquat
Selenium 1.4µg 0µg Plantain
Vitamin A 909IU 290IU Plantain
Vitamin A RAE 45µg 15µg Plantain
Vitamin E 0.13mg 0.15mg Kumquat
Vitamin C 10.9mg 43.9mg Kumquat
Vitamin B1 0.046mg 0.037mg Plantain
Vitamin B2 0.052mg 0.09mg Kumquat
Vitamin B3 0.756mg 0.429mg Plantain
Vitamin B5 0.233mg 0.208mg Plantain
Vitamin B6 0.24mg 0.036mg Plantain
Folate 26µg 17µg Plantain
Choline 12.7mg 8.4mg Plantain
Vitamin K 0.7µg 0µg Plantain
Tryptophan 0.009mg Plantain
Threonine 0.021mg Plantain
Isoleucine 0.022mg Plantain
Leucine 0.036mg Plantain
Lysine 0.037mg Plantain
Methionine 0.01mg Plantain
Phenylalanine 0.027mg Plantain
Valine 0.028mg Plantain
Histidine 0.039mg Plantain
Saturated Fat 0.069g 0.103g Plantain
Monounsaturated Fat 0.015g 0.154g Kumquat
Polyunsaturated fat 0.033g 0.171g Kumquat

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Plantain Kumquat
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
18%
Plantain
19%
Kumquat
Minerals Daily Need Coverage Score
13%
Plantain
14%
Kumquat

Comparison summary

Which food contains less Sodium?
Plantain
Plantain contains less Sodium (difference - 5mg)
Which food is lower in Saturated Fat?
Plantain
Plantain is lower in Saturated Fat (difference - 0.034g)
Which food is lower in glycemic index?
Plantain
Plantain is lower in glycemic index (difference - 30)
Which food is richer in vitamins?
Plantain
Plantain is relatively richer in vitamins
Which food is lower in Sugar?
Kumquat
Kumquat is lower in Sugar (difference - 4.64g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)
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. Kumquat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168154/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.