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Cooking plantain vs Mulberry - In-Depth Nutrition Comparison

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What are the differences between Cooking plantain and Mulberry?

  • Cooking plantain is higher in Vitamin B6, Potassium and Vitamin A, yet Mulberry is higher in Vitamin C, Iron and Vitamin K.
  • Mulberry's daily need coverage for Vitamin C is 20% more.
  • Cooking plantain has 56 times more Vitamin A than Mulberry. While Cooking plantain has 56µg of Vitamin A, Mulberry has only 1µg.

We used Plantains, raw and Mulberries, raw types in this article.

Infographic

Cooking plantain vs Mulberry infographic
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Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Potassium +157.2%
Contains more Magnesium +105.6%
Contains more Copper +35%
Contains more Zinc +16.7%
Contains less Sodium -60%
Contains more Iron +208.3%
Contains more Calcium +1200%
Contains more Phosphorus +11.8%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 23% 1% 45% 27% 27% 4% 15% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 70% 12% 18% 13% 20% 4% 17% 2%
Contains more Potassium +157.2%
Contains more Magnesium +105.6%
Contains more Copper +35%
Contains more Zinc +16.7%
Contains less Sodium -60%
Contains more Iron +208.3%
Contains more Calcium +1200%
Contains more Phosphorus +11.8%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin A +4408%
Contains more Vitamin B1 +79.3%
Contains more Vitamin B3 +10.6%
Contains more Vitamin B6 +498%
Contains more Folate +266.7%
Contains more Vitamin C +97.8%
Contains more Vitamin E +521.4%
Contains more Vitamin B2 +87%
Contains more Vitamin K +1014.3%
Equal in Vitamin B3 - 0.62
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 62% 68% 3% 0% 14% 13% 13% 16% 69% 0% 2% 17%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 122% 2% 18% 0% 8% 24% 12% 0% 12% 0% 20% 5%
Contains more Vitamin A +4408%
Contains more Vitamin B1 +79.3%
Contains more Vitamin B3 +10.6%
Contains more Vitamin B6 +498%
Contains more Folate +266.7%
Contains more Vitamin C +97.8%
Contains more Vitamin E +521.4%
Contains more Vitamin B2 +87%
Contains more Vitamin K +1014.3%
Equal in Vitamin B3 - 0.62

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
23
Cooking plantain
18
Mulberry
Mineral Summary Score
17
Cooking plantain
19
Mulberry

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
8%
Cooking plantain
9%
Mulberry
Carbohydrates
32%
Cooking plantain
10%
Mulberry
Fats
2%
Cooking plantain
2%
Mulberry

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Cooking plantain Mulberry
Lower in Sugars ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in Sodium ok
Lower in price ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Cooking plantain Mulberry
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food contains less Sugars?
Mulberry
Mulberry contains less Sugars (difference - 6.9g)
Which food is lower in Saturated Fat?
Mulberry
Mulberry is lower in Saturated Fat (difference - 0.116g)
Which food is lower in glycemic index?
Mulberry
Mulberry is lower in glycemic index (difference - 12)
Which food contains less Sodium?
Cooking plantain
Cooking plantain contains less Sodium (difference - 6mg)
Which food is cheaper?
Cooking plantain
Cooking plantain is cheaper (difference - $0.4)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be definitely stated which food is richer in minerals. See charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be definitely stated which food is richer in vitamins. See charts below for detailed information.

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Cooking plantain Mulberry Opinion
Calories 122 43 Cooking plantain
Protein 1.3 1.44 Mulberry
Fats 0.37 0.39 Mulberry
Vitamin C 18.4 36.4 Mulberry
Carbs 31.89 9.8 Cooking plantain
Cholesterol 0 0
Vitamin D 0 0
Iron 0.6 1.85 Mulberry
Calcium 3 39 Mulberry
Potassium 499 194 Cooking plantain
Magnesium 37 18 Cooking plantain
Sugars 15 8.1 Mulberry
Fiber 2.3 1.7 Cooking plantain
Copper 0.081 0.06 Cooking plantain
Zinc 0.14 0.12 Cooking plantain
Starch
Phosphorus 34 38 Mulberry
Sodium 4 10 Cooking plantain
Vitamin A 1127 25 Cooking plantain
Vitamin E 0.14 0.87 Mulberry
Vitamin D 0 0
Vitamin B1 0.052 0.029 Cooking plantain
Vitamin B2 0.054 0.101 Mulberry
Vitamin B3 0.686 0.62 Cooking plantain
Vitamin B5 0.26 Cooking plantain
Vitamin B6 0.299 0.05 Cooking plantain
Vitamin B12 0 0
Vitamin K 0.7 7.8 Mulberry
Folate 22 6 Cooking plantain
Trans Fat 0 0
Saturated Fat 0.143 0.027 Mulberry
Monounsaturated Fat 0.032 0.041 Mulberry
Polyunsaturated fat 0.069 0.207 Mulberry
Tryptophan 0.015 Cooking plantain
Threonine 0.034 Cooking plantain
Isoleucine 0.036 Cooking plantain
Leucine 0.059 Cooking plantain
Lysine 0.06 Cooking plantain
Methionine 0.017 Cooking plantain
Phenylalanine 0.044 Cooking plantain
Valine 0.046 Cooking plantain
Histidine 0.064 Cooking plantain
Fructose

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 of 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. Mulberry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169913/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.