Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Fruits
  4. Plantain
  5. Compare
  6. Plantain vs. Raisin

Plantain vs. Raisin — In-Depth Nutrition Comparison

Compare

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

Plantain vs Raisin 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%
Raisin
Raisin
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 15% 66% 71% 106% 6% 43% 1.4% 39% 3.3%
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%
~equal in Magnesium ~32mg

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 D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 36% 0% 15% 2.6% 12% 12% 14% 14% 55% 0% 1.8% 20%
Raisin
Raisin
3
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 7.7% 0% 0% 2.4% 27% 29% 14% 5.7% 40% 0% 8.8% 3.8%
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 Vitamin B1Vitamin B1 +130.4%
Contains more Vitamin B2Vitamin B2 +140.4%
Contains more Vitamin KVitamin K +400%
~equal in Vitamin D ~0µg
~equal in Vitamin E ~0.12mg
~equal in Vitamin B3 ~0.766mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Plantain Raisin 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%
Vitamin C 10.9mg 2.3mg 10%
Phosphorus 28mg 101mg 10%
Calories 116kcal 299kcal 9%
Potassium 465mg 749mg 8%
Fiber 2.3g 3.7g 6%
Vitamin B2 0.052mg 0.125mg 6%
Protein 0.79g 3.07g 5%
Calcium 2mg 50mg 5%
Vitamin A 45µg 0µg 5%
Vitamin B1 0.046mg 0.106mg 5%
Vitamin B6 0.24mg 0.174mg 5%
Folate 26µg 5µg 5%
Vitamin B5 0.233mg 0.095mg 3%
Vitamin K 0.7µg 3.5µg 2%
Zinc 0.13mg 0.22mg 1%
Starch 2.7g 1%
Selenium 1.4µg 0.6µg 1%
Protein per 100 calories 0.68g 1g N/A
Calories per 10 g protein 1468kcal 974kcal N/A
Weight per 100 calories 86g 33g N/A
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%
Choline 12.7mg 11.1mg 0%
Saturated fat 0.069g 0.058g 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
31% 67%
Protein: 0.79 g
Fats: 0.18 g
Carbs: 31.15 g
Water: 67.3 g
Other: 0.58 g
Raisin
Raisin
4
3% 79% 15% 2%
Protein: 3.07 g
Fats: 0.46 g
Carbs: 79.18 g
Water: 15.43 g
Other: 1.86 g
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
59% 13% 28%
Saturated fat: Sat. Fat 0.069 g
Monounsaturated fat: Mono. Fat 0.015 g
Polyunsaturated fat: Poly. Fat 0.033 g
Raisin
Raisin
3
40% 35% 25%
Saturated fat: Sat. Fat 0.058 g
Monounsaturated fat: Mono. Fat 0.051 g
Polyunsaturated fat: Poly. Fat 0.037 g
Contains less Sat. FatSaturated fat -15.9%
Contains more Mono. FatMonounsaturated fat +240%
Contains more Poly. FatPolyunsaturated fat +12.1%

People also compare

Plantain
Plantain vs Banana
Banana
Plantain
Plantain vs Pineapple
Pineapple
Plantain
Plantain vs Prunes
Prunes
Raisin
Raisin vs Prunes
Prunes
Raisin
Raisin vs Dates
Dates
Raisin
Raisin vs Grape
Grape

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. Raisin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168165/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.