Plantain vs. Raisin — In-Depth Nutrition Comparison
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What are the main differences between plantains and raisins?
- Plantains are richer in vitamin A, vitamin C, folate, and vitamin B6, while raisins are higher in copper, iron, phosphorus, potassium, vitamin B2, and fiber.
- Raisins' daily need coverage for copper is 28% higher.
- Raisins have a higher glycemic index (64) than plantains (37).
We used Plantains, cooked and Raisins, seedless types in this comparison.
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains less SodiumSodium | -54.5% |
| Contains more SeleniumSelenium | +133.3% |
| Contains more CalciumCalcium | +2400% |
| Contains more PotassiumPotassium | +61.1% |
| Contains more IronIron | +224.1% |
| Contains more CopperCopper | +381.8% |
| Contains more ZincZinc | +69.2% |
| Contains more PhosphorusPhosphorus | +260.7% |
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 CVitamin C | +373.9% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B5Vitamin B5 | +145.3% |
| Contains more Vitamin B6Vitamin B6 | +37.9% |
| Contains more FolateFolate | +420% |
| Contains more CholineCholine | +14.4% |
| Contains more Vitamin B1Vitamin B1 | +130.4% |
| Contains more Vitamin B2Vitamin B2 | +140.4% |
| Contains more Vitamin KVitamin K | +400% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Fructose | 29.68g | 37% | |
| Copper | 0.066mg | 0.318mg | 28% |
| Carbs | 31.15g | 79.18g | 16% |
| Iron | 0.58mg | 1.88mg | 16% |
| Manganese | 0.299mg | 13% | |
| Phosphorus | 28mg | 101mg | 10% |
| Vitamin C | 10.9mg | 2.3mg | 10% |
| Calories | 116kcal | 299kcal | 9% |
| Potassium | 465mg | 749mg | 8% |
| Vitamin B2 | 0.052mg | 0.125mg | 6% |
| Fiber | 2.3g | 3.7g | 6% |
| Folate | 26µg | 5µg | 5% |
| Vitamin B6 | 0.24mg | 0.174mg | 5% |
| Protein | 0.79g | 3.07g | 5% |
| Vitamin A | 45µg | 0µg | 5% |
| Vitamin B1 | 0.046mg | 0.106mg | 5% |
| Calcium | 2mg | 50mg | 5% |
| Vitamin B5 | 0.233mg | 0.095mg | 3% |
| Vitamin K | 0.7µg | 3.5µg | 2% |
| Starch | 2.7g | 1% | |
| Zinc | 0.13mg | 0.22mg | 1% |
| Selenium | 1.4µg | 0.6µg | 1% |
| Fats | 0.18g | 0.46g | 0% |
| Net carbs | 28.85g | 75.48g | N/A |
| Magnesium | 32mg | 32mg | 0% |
| Sugar | 14g | 59.19g | N/A |
| Sodium | 5mg | 11mg | 0% |
| Vitamin E | 0.13mg | 0.12mg | 0% |
| Vitamin B3 | 0.756mg | 0.766mg | 0% |
| Saturated fat | 0.069g | 0.058g | 0% |
| Choline | 12.7mg | 11.1mg | 0% |
| Monounsaturated fat | 0.015g | 0.051g | 0% |
| Polyunsaturated fat | 0.033g | 0.037g | 0% |
| Tryptophan | 0.009mg | 0.05mg | 0% |
| Threonine | 0.021mg | 0.077mg | 0% |
| Isoleucine | 0.022mg | 0.057mg | 0% |
| Leucine | 0.036mg | 0.096mg | 0% |
| Lysine | 0.037mg | 0.084mg | 0% |
| Methionine | 0.01mg | 0.021mg | 0% |
| Phenylalanine | 0.027mg | 0.065mg | 0% |
| Valine | 0.028mg | 0.083mg | 0% |
| Histidine | 0.039mg | 0.072mg | 0% |
| Omega-6 - Gamma-linoleic acid | 0.001g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more WaterWater | +336.2% |
| Contains more ProteinProtein | +288.6% |
| Contains more FatsFats | +155.6% |
| Contains more CarbsCarbs | +154.2% |
| Contains more OtherOther | +220.7% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -15.9% |
| Contains more Mono. FatMonounsaturated fat | +240% |
| Contains more Poly. FatPolyunsaturated fat | +12.1% |
