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  6. Plantain vs. Naranjilla

Plantain vs. Naranjilla — In-Depth Nutrition Comparison

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How are Plantain and Naranjilla different?

  • Plantain is richer in Vitamin B6, Vitamin C, Potassium, and Folate, while Naranjilla is higher in Vitamin K.
  • Naranjilla covers your daily need of Vitamin K 12% more than Plantain.
  • Plantain contains 9 times more Folate than Naranjilla. Plantain contains 26µg of Folate, while Naranjilla contains 3µg.
  • Naranjilla is lower in Sugar.

Plantains, cooked and Naranjilla (lulo) pulp, frozen, unsweetened types were used in this article.

Infographic

Plantain vs Naranjilla 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 7.9% 2.4% 18% 13% 9.3% 2.7% 5.1% 0.52% 8.7% 2.2%
Contains more MagnesiumMagnesium +190.9%
Contains more PotassiumPotassium +132.5%
Contains more IronIron +65.7%
Contains more CopperCopper +135.7%
Contains more ZincZinc +30%
Contains more PhosphorusPhosphorus +133.3%
Contains more SeleniumSelenium +250%
Contains more CalciumCalcium +300%
Contains less SodiumSodium -20%

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 11% 34% 15% 0% 11% 0% 27% 13% 25% 0% 37% 2.3% 0%
Contains more Vitamin CVitamin C +240.6%
Contains more Vitamin AVitamin A +60%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B6Vitamin B6 +124.3%
Contains more FolateFolate +766.7%
Contains more CholineCholine +∞%
Contains more Vitamin EVitamin E +476.9%
Contains more Vitamin B3Vitamin B3 +91.8%
Contains more Vitamin KVitamin K +1985.7%
~equal in Vitamin D ~µg
~equal in Vitamin B1 ~0.045mg
~equal in Vitamin B5 ~0.22mg
~equal in Vitamin B12 ~µg

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
6% 93%
Protein: 0.44 g
Fats: 0.22 g
Carbs: 5.9 g
Water: 93.05 g
Other: 0.39 g
Contains more ProteinProtein +79.5%
Contains more CarbsCarbs +428%
Contains more OtherOther +48.7%
Contains more FatsFats +22.2%
Contains more WaterWater +38.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Plantain Naranjilla Opinion
Calories 116kcal 25kcal Plantain
Protein 0.79g 0.44g Plantain
Fats 0.18g 0.22g Naranjilla
Vitamin C 10.9mg 3.2mg Plantain
Net carbs 28.85g 4.8g Plantain
Carbs 31.15g 5.9g Plantain
Magnesium 32mg 11mg Plantain
Calcium 2mg 8mg Naranjilla
Potassium 465mg 200mg Plantain
Iron 0.58mg 0.35mg Plantain
Sugar 14g 3.74g Naranjilla
Fiber 2.3g 1.1g Plantain
Copper 0.066mg 0.028mg Plantain
Zinc 0.13mg 0.1mg Plantain
Phosphorus 28mg 12mg Plantain
Sodium 5mg 4mg Naranjilla
Vitamin A 909IU 568IU Plantain
Vitamin A 45µg 28µg Plantain
Vitamin E 0.13mg 0.75mg Naranjilla
Manganese 0.067mg Naranjilla
Selenium 1.4µg 0.4µg Plantain
Vitamin B1 0.046mg 0.045mg Plantain
Vitamin B2 0.052mg 0mg Plantain
Vitamin B3 0.756mg 1.45mg Naranjilla
Vitamin B5 0.233mg 0.22mg Plantain
Vitamin B6 0.24mg 0.107mg Plantain
Vitamin K 0.7µg 14.6µg Naranjilla
Folate 26µg 3µg Plantain
Choline 12.7mg Plantain
Saturated Fat 0.069g Naranjilla
Monounsaturated Fat 0.015g Plantain
Polyunsaturated fat 0.033g 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
Fructose 1.04g Naranjilla

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Plantain Naranjilla
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
13%
Naranjilla
Minerals Daily Need Coverage Score
13%
Plantain
7%
Naranjilla

Comparison summary

Which food is richer in minerals?
Plantain
Plantain is relatively richer in minerals
Which food is cheaper?
Plantain
Plantain is cheaper (difference - $0.8)
Which food is richer in vitamins?
Plantain
Plantain is relatively richer in vitamins
Which food is lower in Cholesterol?
Naranjilla
Naranjilla is lower in Cholesterol (difference - 0mg)
Which food is lower in Sugar?
Naranjilla
Naranjilla is lower in Sugar (difference - 10.26g)
Which food contains less Sodium?
Naranjilla
Naranjilla contains less Sodium (difference - 1mg)
Which food is lower in Saturated Fat?
Naranjilla
Naranjilla is lower in Saturated Fat (difference - 0.069g)
Which food is lower in glycemic index?
Naranjilla
Naranjilla is lower in glycemic index (difference - 37)

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. Naranjilla - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167790/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.