Plantain vs. Mulberry — In-Depth Nutrition Comparison

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How are plantains and mulberries different?

Plantains are richer in vitamin A, vitamin B6, and potassium, while mulberries are higher in vitamin C, iron, and vitamin K.
Mulberries cover your daily need for vitamin C, 28% more than plantains.
Plantains contain 36 times more vitamin A than mulberries. Plantains contain 909 IU of vitamin A, while mulberries contain 25 IU.
Plantains have a higher glycemic index (37) than mulberries (25).

Plantains, cooked and Mulberries, raw types were used in this article.

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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" charts below show how much of the daily needs can be covered by 300 grams of the food.

Plantain

Mulberry

Contains more MagnesiumMagnesium	+77.8%
Contains more PotassiumPotassium	+139.7%
Contains less SodiumSodium	-50%
Contains more SeleniumSelenium	+133.3%

Contains more CalciumCalcium	+1850%
Contains more IronIron	+219%
Contains more PhosphorusPhosphorus	+35.7%

~equal in Copper ~0.06mg

~equal in Zinc ~0.12mg

~equal in Manganese ~mg

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.

Plantain

Mulberry

Contains more Vitamin AVitamin A	+4400%
Contains more Vitamin B1Vitamin B1	+58.6%
Contains more Vitamin B3Vitamin B3	+21.9%
Contains more Vitamin B5Vitamin B5	+∞%
Contains more Vitamin B6Vitamin B6	+380%
Contains more FolateFolate	+333.3%

Contains more Vitamin CVitamin C	+233.9%
Contains more Vitamin EVitamin E	+569.2%
Contains more Vitamin B2Vitamin B2	+94.2%
Contains more Vitamin KVitamin K	+1014.3%

~equal in Vitamin D ~0µg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin C	10.9mg	36.4mg	28%
Iron	0.58mg	1.85mg	16%
Vitamin B6	0.24mg	0.05mg	15%
Potassium	465mg	194mg	8%
Carbs	31.15g	9.8g	7%
Vitamin K	0.7µg	7.8µg	6%
Vitamin A	45µg	1µg	5%
Vitamin E	0.13mg	0.87mg	5%
Vitamin B5	0.233mg		5%
Folate	26µg	6µg	5%
Calories	116kcal	43kcal	4%
Calcium	2mg	39mg	4%
Vitamin B2	0.052mg	0.101mg	4%
Magnesium	32mg	18mg	3%
Fiber	2.3g	1.7g	2%
Protein	0.79g	1.44g	1%
Copper	0.066mg	0.06mg	1%
Phosphorus	28mg	38mg	1%
Selenium	1.4µg	0.6µg	1%
Vitamin B1	0.046mg	0.029mg	1%
Vitamin B3	0.756mg	0.62mg	1%
Polyunsaturated fat	0.033g	0.207g	1%
Protein per 100 calories	0.68g	3.3g	N/A
Calories per 10 g protein	1468kcal	299kcal	N/A
Weight per 100 calories	86g	233g	N/A
Fats	0.18g	0.39g	0%
Net carbs	28.85g	8.1g	N/A
Sugar	14g	8.1g	N/A
Zinc	0.13mg	0.12mg	0%
Sodium	5mg	10mg	0%
Choline	12.7mg	12.3mg	0%
Saturated fat	0.069g	0.027g	0%
Monounsaturated fat	0.015g	0.041g	0%
Tryptophan	0.009mg		0%
Threonine	0.021mg		0%
Isoleucine	0.022mg		0%
Leucine	0.036mg		0%
Lysine	0.037mg		0%
Methionine	0.01mg		0%
Phenylalanine	0.027mg		0%
Valine	0.028mg		0%
Histidine	0.039mg		0%