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Plantain vs. Pitanga (Surinam cherry) — In-Depth Nutrition Comparison

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The main differences between Plantain and Pitanga (Surinam cherry)

  • Plantain is richer in Potassium, yet Pitanga (Surinam cherry) is richer in Vitamin C.
  • Daily need coverage for Vitamin C from Pitanga (Surinam cherry) is 17% higher.
  • Plantain contains 5 times more Potassium than Pitanga (Surinam cherry). Plantain contains 465mg of Potassium, while Pitanga (Surinam cherry) contains 103mg.

Food types used in this article are Plantains, cooked and Pitanga, (surinam-cherry), raw.

Infographic

Plantain vs Pitanga (Surinam cherry) 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.
Contains more Iron +190%
Contains more Magnesium +166.7%
Contains more Phosphorus +154.5%
Contains more Potassium +351.5%
Contains more Calcium +350%
Contains less Sodium -40%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 22% 23% 12% 42% 1% 4% 22% 0% 8%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 8% 9% 5% 10% 1% 0% 0% 0% 0%
Contains more Iron +190%
Contains more Magnesium +166.7%
Contains more Phosphorus +154.5%
Contains more Potassium +351.5%
Contains more Calcium +350%
Contains less Sodium -40%

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.
:
Contains more Vitamin B1 +53.3%
Contains more Vitamin B2 +30%
Contains more Vitamin B3 +152%
Contains more Vitamin A +65%
Contains more Vitamin C +141.3%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 55% 3% 0% 37% 12% 12% 15% 14% 56% 20% 0% 7% 2%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 90% 0% 0% 88% 8% 10% 6% 0% 0% 0% 0% 0% 0%
Contains more Vitamin B1 +53.3%
Contains more Vitamin B2 +30%
Contains more Vitamin B3 +152%
Contains more Vitamin A +65%
Contains more Vitamin C +141.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Carbs +315.9%
Contains more Other +16%
Contains more Fats +122.2%
Contains more Water +34.9%
Equal in Protein - 0.8
31% 67%
Protein: 0.79 g
Fats: 0.18 g
Carbs: 31.15 g
Water: 67.3 g
Other: 0.58 g
7% 91%
Protein: 0.8 g
Fats: 0.4 g
Carbs: 7.49 g
Water: 90.81 g
Other: 0.5 g
Contains more Carbs +315.9%
Contains more Other +16%
Contains more Fats +122.2%
Contains more Water +34.9%
Equal in Protein - 0.8

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Plantain Pitanga (Surinam cherry) Opinion
Net carbs 28.85g 7.49g Plantain
Protein 0.79g 0.8g Pitanga (Surinam cherry)
Fats 0.18g 0.4g Pitanga (Surinam cherry)
Carbs 31.15g 7.49g Plantain
Calories 116kcal 33kcal Plantain
Sugar 14g Pitanga (Surinam cherry)
Fiber 2.3g Plantain
Calcium 2mg 9mg Pitanga (Surinam cherry)
Iron 0.58mg 0.2mg Plantain
Magnesium 32mg 12mg Plantain
Phosphorus 28mg 11mg Plantain
Potassium 465mg 103mg Plantain
Sodium 5mg 3mg Pitanga (Surinam cherry)
Zinc 0.13mg Plantain
Copper 0.066mg Plantain
Selenium 1.4µg Plantain
Vitamin A 909IU 1500IU Pitanga (Surinam cherry)
Vitamin A RAE 45µg 75µg Pitanga (Surinam cherry)
Vitamin E 0.13mg Plantain
Vitamin C 10.9mg 26.3mg Pitanga (Surinam cherry)
Vitamin B1 0.046mg 0.03mg Plantain
Vitamin B2 0.052mg 0.04mg Plantain
Vitamin B3 0.756mg 0.3mg Plantain
Vitamin B5 0.233mg Plantain
Vitamin B6 0.24mg Plantain
Folate 26µg Plantain
Choline 12.7mg Plantain
Vitamin K 0.7µg 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
Saturated Fat 0.069g Pitanga (Surinam cherry)
Monounsaturated Fat 0.015g Plantain
Polyunsaturated fat 0.033g Plantain

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Plantain Pitanga (Surinam cherry)
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
15%
Pitanga (Surinam cherry)
Minerals Daily Need Coverage Score
13%
Plantain
3%
Pitanga (Surinam cherry)

Comparison summary

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?
Pitanga (Surinam cherry)
Pitanga (Surinam cherry) is lower in Sugar (difference - 14g)
Which food contains less Sodium?
Pitanga (Surinam cherry)
Pitanga (Surinam cherry) contains less Sodium (difference - 2mg)
Which food is lower in Saturated Fat?
Pitanga (Surinam cherry)
Pitanga (Surinam cherry) is lower in Saturated Fat (difference - 0.069g)
Which food is lower in glycemic index?
Pitanga (Surinam cherry)
Pitanga (Surinam cherry) is lower in glycemic index (difference - 37)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Pitanga (Surinam cherry) - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169129/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.