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% |
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% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Rich in minerals |
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| Lower in Saturated fat |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Lower in price |
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| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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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 |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
15%
11%
Minerals Daily Need Coverage Score
13%
37%
Comparison summary
Which food is richer in minerals?
Raisin is relatively richer in minerals
Which food is lower in Saturated fat?
Raisin is lower in Saturated fat (difference - 0.011g)
Which food is lower in Sugar?
Plantain is lower in Sugar (difference - 45.19g)
Which food contains less Sodium?
Plantain contains less Sodium (difference - 6mg)
Which food is lower in glycemic index?
Plantain is lower in glycemic index (difference - 27)
Which food is cheaper?
Plantain is cheaper (difference - $1)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.