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Cooking plantain vs Raisin - In-Depth Nutrition Comparison

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A recap on differences between Cooking plantain and Raisin

  • Cooking plantain is higher in Vitamin C, and Vitamin B6, yet Raisin is higher in Copper, Iron, Phosphorus, Potassium, Vitamin A RAE, Fiber, and Vitamin B2.
  • Raisin covers your daily Copper needs 26% more than Cooking plantain.
  • Cooking plantain contains 8 times more Vitamin C than Raisin. While Cooking plantain contains 18.4mg of Vitamin C, Raisin contains only 2.3mg.

Food varieties used in this article are Plantains, raw and Raisins, seedless.

Infographic

Cooking plantain vs Raisin 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Magnesium +15.6%
Contains less Sodium -63.6%
Contains more Calcium +1566.7%
Contains more Iron +213.3%
Contains more Phosphorus +197.1%
Contains more Potassium +50.1%
Contains more Zinc +57.1%
Contains more Copper +292.6%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 1% 23% 27% 15% 45% 1% 4% 27%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 15% 71% 23% 44% 67% 2% 6% 106%
Contains more Magnesium +15.6%
Contains less Sodium -63.6%
Contains more Calcium +1566.7%
Contains more Iron +213.3%
Contains more Phosphorus +197.1%
Contains more Potassium +50.1%
Contains more Zinc +57.1%
Contains more Copper +292.6%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
4
Raisin
Contains more Vitamin A +∞%
Contains more Vitamin E +16.7%
Contains more Vitamin C +700%
Contains more Vitamin B5 +173.7%
Contains more Vitamin B6 +71.8%
Contains more Folate +340%
Contains more Vitamin B1 +103.8%
Contains more Vitamin B2 +131.5%
Contains more Vitamin B3 +11.7%
Contains more Vitamin K +400%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 68% 3% 0% 62% 14% 13% 13% 16% 69% 17% 0% 2%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 3% 0% 8% 27% 29% 15% 6% 41% 4% 0% 9%
Contains more Vitamin A +∞%
Contains more Vitamin E +16.7%
Contains more Vitamin C +700%
Contains more Vitamin B5 +173.7%
Contains more Vitamin B6 +71.8%
Contains more Folate +340%
Contains more Vitamin B1 +103.8%
Contains more Vitamin B2 +131.5%
Contains more Vitamin B3 +11.7%
Contains more Vitamin K +400%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Cooking plantain Raisin
Rich in minerals ok
Lower in Saturated Fat ok
Lower in Sugar ok
Lower in Sodium ok
Lower in glycemic index ok
Lower in price ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Cooking plantain Raisin Opinion
Net carbs 29.59g 75.48g Raisin
Protein 1.3g 3.07g Raisin
Fats 0.37g 0.46g Raisin
Carbs 31.89g 79.18g Raisin
Calories 122kcal 299kcal Raisin
Starch g 2.7g Raisin
Fructose g 29.68g Raisin
Sugar 15g 59.19g Cooking plantain
Fiber 2.3g 3.7g Raisin
Calcium 3mg 50mg Raisin
Iron 0.6mg 1.88mg Raisin
Magnesium 37mg 32mg Cooking plantain
Phosphorus 34mg 101mg Raisin
Potassium 499mg 749mg Raisin
Sodium 4mg 11mg Cooking plantain
Zinc 0.14mg 0.22mg Raisin
Copper 0.081mg 0.318mg Raisin
Vitamin A 1127IU 0IU Cooking plantain
Vitamin E 0.14mg 0.12mg Cooking plantain
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 18.4mg 2.3mg Cooking plantain
Vitamin B1 0.052mg 0.106mg Raisin
Vitamin B2 0.054mg 0.125mg Raisin
Vitamin B3 0.686mg 0.766mg Raisin
Vitamin B5 0.26mg 0.095mg Cooking plantain
Vitamin B6 0.299mg 0.174mg Cooking plantain
Folate 22µg 5µg Cooking plantain
Vitamin B12 0µg 0µg
Vitamin K 0.7µg 3.5µg Raisin
Tryptophan 0.015mg 0.05mg Raisin
Threonine 0.034mg 0.077mg Raisin
Isoleucine 0.036mg 0.057mg Raisin
Leucine 0.059mg 0.096mg Raisin
Lysine 0.06mg 0.084mg Raisin
Methionine 0.017mg 0.021mg Raisin
Phenylalanine 0.044mg 0.065mg Raisin
Valine 0.046mg 0.083mg Raisin
Histidine 0.064mg 0.072mg Raisin
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.143g 0.058g Raisin
Monounsaturated Fat 0.032g 0.051g Raisin
Polyunsaturated fat 0.069g 0.037g Cooking plantain

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cooking plantain Raisin
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
23
Cooking plantain
12
Raisin
Mineral Summary Score
17
Cooking plantain
41
Raisin

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
8%
Cooking plantain
18%
Raisin
Carbohydrates
32%
Cooking plantain
79%
Raisin
Fats
2%
Cooking plantain
2%
Raisin

Comparison summary

Which food is richer in minerals?
Raisin
Raisin is relatively richer in minerals
Which food is lower in Saturated Fat?
Raisin
Raisin is lower in Saturated Fat (difference - 0.085g)
Which food is lower in Sugar?
Cooking plantain
Cooking plantain is lower in Sugar (difference - 44.19g)
Which food contains less Sodium?
Cooking plantain
Cooking plantain contains less Sodium (difference - 7mg)
Which food is lower in glycemic index?
Cooking plantain
Cooking plantain is lower in glycemic index (difference - 27)
Which food is cheaper?
Cooking plantain
Cooking plantain is cheaper (difference - $1)
Which food contains less Cholesterol?
?
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.

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Cooking plantain - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169130/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.