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Cooking plantain vs Naranjilla - In-Depth Nutrition Comparison

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What are the differences between Cooking plantain and Naranjilla?

  • Cooking plantain is higher in Vitamin C, Vitamin B6, Potassium, Magnesium, and Copper, yet Naranjilla is higher in Vitamin K.
  • Cooking plantain's daily need coverage for Vitamin C is 17% more.
  • Cooking plantain has 7 times more Folate than Naranjilla. While Cooking plantain has 22µg of Folate, Naranjilla has only 3µg.

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

Infographic

Cooking plantain vs Naranjilla 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 Iron +71.4%
Contains more Potassium +149.5%
Contains more Magnesium +236.4%
Contains more Copper +189.3%
Contains more Zinc +40%
Contains more Phosphorus +183.3%
Contains more Calcium +166.7%
Equal in Sodium - 4
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 23% 1% 45% 27% 27% 4% 15% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 14% 3% 18% 8% 10% 3% 6% 1%
Contains more Iron +71.4%
Contains more Potassium +149.5%
Contains more Magnesium +236.4%
Contains more Copper +189.3%
Contains more Zinc +40%
Contains more Phosphorus +183.3%
Contains more Calcium +166.7%
Equal in Sodium - 4

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 C +475%
Contains more Vitamin A +98.4%
Contains more Vitamin B1 +15.6%
Contains more Vitamin B2 +∞%
Contains more Vitamin B5 +18.2%
Contains more Vitamin B6 +179.4%
Contains more Folate +633.3%
Contains more Vitamin E +435.7%
Contains more Vitamin B3 +111.4%
Contains more Vitamin K +1985.7%
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 11% 35% 15% 0% 12% 0% 28% 14% 25% 0% 37% 3%
Contains more Vitamin C +475%
Contains more Vitamin A +98.4%
Contains more Vitamin B1 +15.6%
Contains more Vitamin B2 +∞%
Contains more Vitamin B5 +18.2%
Contains more Vitamin B6 +179.4%
Contains more Folate +633.3%
Contains more Vitamin E +435.7%
Contains more Vitamin B3 +111.4%
Contains more Vitamin K +1985.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Cooking plantain Naranjilla Opinion
Calories 122kcal 25kcal Cooking plantain
Protein 1.3g 0.44g Cooking plantain
Fats 0.37g 0.22g Cooking plantain
Vitamin C 18.4mg 3.2mg Cooking plantain
Net carbs 29.59g 4.8g Cooking plantain
Carbs 31.89g 5.9g Cooking plantain
Cholesterol 0mg mg Naranjilla
Vitamin D 0IU IU Cooking plantain
Iron 0.6mg 0.35mg Cooking plantain
Calcium 3mg 8mg Naranjilla
Potassium 499mg 200mg Cooking plantain
Magnesium 37mg 11mg Cooking plantain
Sugar 15g 3.74g Naranjilla
Fiber 2.3g 1.1g Cooking plantain
Copper 0.081mg 0.028mg Cooking plantain
Zinc 0.14mg 0.1mg Cooking plantain
Starch g g
Phosphorus 34mg 12mg Cooking plantain
Sodium 4mg 4mg
Vitamin A 1127IU 568IU Cooking plantain
Vitamin E 0.14mg 0.75mg Naranjilla
Vitamin D 0µg µg Cooking plantain
Vitamin B1 0.052mg 0.045mg Cooking plantain
Vitamin B2 0.054mg 0mg Cooking plantain
Vitamin B3 0.686mg 1.45mg Naranjilla
Vitamin B5 0.26mg 0.22mg Cooking plantain
Vitamin B6 0.299mg 0.107mg Cooking plantain
Vitamin B12 0µg µg Cooking plantain
Vitamin K 0.7µg 14.6µg Naranjilla
Folate 22µg 3µg Cooking plantain
Trans Fat 0g 0g
Saturated Fat 0.143g g Naranjilla
Monounsaturated Fat 0.032g g Cooking plantain
Polyunsaturated fat 0.069g g Cooking plantain
Tryptophan 0.015mg mg Cooking plantain
Threonine 0.034mg mg Cooking plantain
Isoleucine 0.036mg mg Cooking plantain
Leucine 0.059mg mg Cooking plantain
Lysine 0.06mg mg Cooking plantain
Methionine 0.017mg mg Cooking plantain
Phenylalanine 0.044mg mg Cooking plantain
Valine 0.046mg mg Cooking plantain
Histidine 0.064mg mg Cooking plantain
Fructose g 1.04g Naranjilla

Which food is preferable for your diet?

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

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
23
Cooking plantain
15
Naranjilla
Mineral Summary Score
17
Cooking plantain
7
Naranjilla

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 food.
Protein
8%
Cooking plantain
3%
Naranjilla
Carbohydrates
32%
Cooking plantain
6%
Naranjilla
Fats
2%
Cooking plantain
1%
Naranjilla

Comparison summary

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 - 11.26g)
Which food is lower in Saturated Fat?
Naranjilla
Naranjilla is lower in Saturated Fat (difference - 0.143g)
Which food is lower in glycemic index?
Naranjilla
Naranjilla is lower in glycemic index (difference - 37)
Which food is cheaper?
Cooking plantain
Cooking plantain is cheaper (difference - $0.8)
Which food is richer in minerals?
Cooking plantain
Cooking plantain is relatively richer in minerals
Which food is richer in vitamins?
Cooking plantain
Cooking plantain is relatively richer in vitamins
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (4 mg)

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 to 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. 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.