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  6. Plantain vs. Pineapple

Plantain vs. Pineapple — In-Depth Nutrition Comparison

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The main differences between Plantain and Pineapple

  • Plantain is richer in Potassium, and Vitamin B6, yet Pineapple is richer in Vitamin C.
  • Daily need coverage for Vitamin C from Pineapple is 41% higher.
  • Plantain contains 4 times more Potassium than Pineapple. Plantain contains 465mg of Potassium, while Pineapple contains 109mg.
  • Pineapple contains less Sugar.

Food types used in this article are Plantains, cooked and Pineapple, raw, all varieties.

Infographic

Plantain vs Pineapple 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 8.6% 3.9% 9.6% 11% 37% 3.3% 3.4% 0.13% 121% 0.55%
Contains more MagnesiumMagnesium +166.7%
Contains more PotassiumPotassium +326.6%
Contains more IronIron +100%
Contains more PhosphorusPhosphorus +250%
Contains more SeleniumSelenium +1300%
Contains more CalciumCalcium +550%
Contains more CopperCopper +66.7%
Contains less SodiumSodium -80%
~equal in Zinc ~0.12mg

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 159% 3.5% 0.4% 0% 20% 7.4% 9.4% 13% 26% 0% 1.8% 14% 3%
Contains more Vitamin AVitamin A +1467.2%
Contains more Vitamin EVitamin E +550%
Contains more Vitamin B2Vitamin B2 +62.5%
Contains more Vitamin B3Vitamin B3 +51.2%
Contains more Vitamin B6Vitamin B6 +114.3%
Contains more FolateFolate +44.4%
Contains more CholineCholine +130.9%
Contains more Vitamin CVitamin C +338.5%
Contains more Vitamin B1Vitamin B1 +71.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.213mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0.7µg

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
13% 86%
Protein: 0.54 g
Fats: 0.12 g
Carbs: 13.12 g
Water: 86 g
Other: 0.22 g
Contains more ProteinProtein +46.3%
Contains more FatsFats +50%
Contains more CarbsCarbs +137.4%
Contains more OtherOther +163.6%
Contains more WaterWater +27.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
59% 13% 28%
Saturated Fat: Sat. Fat 0.069 g
Monounsaturated Fat: Mono. Fat 0.015 g
Polyunsaturated fat: Poly. Fat 0.033 g
15% 21% 65%
Saturated Fat: Sat. Fat 0.009 g
Monounsaturated Fat: Mono. Fat 0.013 g
Polyunsaturated fat: Poly. Fat 0.04 g
Contains more Mono. FatMonounsaturated Fat +15.4%
Contains less Sat. FatSaturated Fat -87%
Contains more Poly. FatPolyunsaturated fat +21.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Plantain Pineapple Opinion
Calories 116kcal 50kcal Plantain
Protein 0.79g 0.54g Plantain
Fats 0.18g 0.12g Plantain
Vitamin C 10.9mg 47.8mg Pineapple
Net carbs 28.85g 11.72g Plantain
Carbs 31.15g 13.12g Plantain
Magnesium 32mg 12mg Plantain
Calcium 2mg 13mg Pineapple
Potassium 465mg 109mg Plantain
Iron 0.58mg 0.29mg Plantain
Sugar 14g 9.85g Pineapple
Fiber 2.3g 1.4g Plantain
Copper 0.066mg 0.11mg Pineapple
Zinc 0.13mg 0.12mg Plantain
Phosphorus 28mg 8mg Plantain
Sodium 5mg 1mg Pineapple
Vitamin A 909IU 58IU Plantain
Vitamin A 45µg 3µg Plantain
Vitamin E 0.13mg 0.02mg Plantain
Manganese 0.927mg Pineapple
Selenium 1.4µg 0.1µg Plantain
Vitamin B1 0.046mg 0.079mg Pineapple
Vitamin B2 0.052mg 0.032mg Plantain
Vitamin B3 0.756mg 0.5mg Plantain
Vitamin B5 0.233mg 0.213mg Plantain
Vitamin B6 0.24mg 0.112mg Plantain
Vitamin K 0.7µg 0.7µg
Folate 26µg 18µg Plantain
Choline 12.7mg 5.5mg Plantain
Saturated Fat 0.069g 0.009g Pineapple
Monounsaturated Fat 0.015g 0.013g Plantain
Polyunsaturated fat 0.033g 0.04g Pineapple
Tryptophan 0.009mg 0.005mg Plantain
Threonine 0.021mg 0.019mg Plantain
Isoleucine 0.022mg 0.019mg Plantain
Leucine 0.036mg 0.024mg Plantain
Lysine 0.037mg 0.026mg Plantain
Methionine 0.01mg 0.012mg Pineapple
Phenylalanine 0.027mg 0.021mg Plantain
Valine 0.028mg 0.024mg Plantain
Histidine 0.039mg 0.01mg Plantain
Fructose 2.12g Pineapple

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Plantain Pineapple
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
20%
Pineapple
Minerals Daily Need Coverage Score
13%
Plantain
20%
Pineapple

Comparison summary

Which food is lower in glycemic index?
Plantain
Plantain is lower in glycemic index (difference - 29)
Which food is cheaper?
Plantain
Plantain is cheaper (difference - $0.6)
Which food is richer in minerals?
Plantain
Plantain is relatively richer in minerals
Which food is richer in vitamins?
Plantain
Plantain is relatively richer in vitamins
Which food is lower in Sugar?
Pineapple
Pineapple is lower in Sugar (difference - 4.15g)
Which food contains less Sodium?
Pineapple
Pineapple contains less Sodium (difference - 4mg)
Which food is lower in Saturated Fat?
Pineapple
Pineapple is lower in Saturated Fat (difference - 0.06g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Pineapple - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169124/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.