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, Vitamin B6, and Vitamin A RAE, yet Raisin is higher in Copper, Iron, Phosphorus, Potassium, Fiber, and Vitamin B2.
- Raisin covers your daily Copper needs 26% more than Cooking plantain.
Food varieties used in this article are Plantains, raw and Raisins, seedless.
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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
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Magnesium
+15.6%
Contains
less
Sodium
-63.6%
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Calcium
+1566.7%
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Iron
+213.3%
Contains
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Phosphorus
+197.1%
Contains
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Potassium
+50.1%
Contains
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Zinc
+57.1%
Contains
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Copper
+292.6%
Contains
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Magnesium
+15.6%
Contains
less
Sodium
-63.6%
Contains
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Calcium
+1566.7%
Contains
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Iron
+213.3%
Contains
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Phosphorus
+197.1%
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Potassium
+50.1%
Contains
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Zinc
+57.1%
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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
:
Contains
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Vitamin A
+∞%
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Vitamin E
+16.7%
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Vitamin C
+700%
Contains
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Vitamin B5
+173.7%
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Vitamin B6
+71.8%
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Folate
+340%
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Vitamin B1
+103.8%
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Vitamin B2
+131.5%
Contains
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Vitamin B3
+11.7%
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Vitamin K
+400%
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Vitamin A
+∞%
Contains
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Vitamin E
+16.7%
Contains
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Vitamin C
+700%
Contains
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Vitamin B5
+173.7%
Contains
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Vitamin B6
+71.8%
Contains
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Folate
+340%
Contains
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Vitamin B1
+103.8%
Contains
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Vitamin B2
+131.5%
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Vitamin B3
+11.7%
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Vitamin K
+400%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
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Water
+323.1%
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Protein
+136.2%
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Fats
+24.3%
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Carbs
+148.3%
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Other
+60.3%
Protein:
1.3 g
Fats:
0.37 g
Carbs:
31.89 g
Water:
65.28 g
Other:
1.16 g
Protein:
3.07 g
Fats:
0.46 g
Carbs:
79.18 g
Water:
15.43 g
Other:
1.86 g
Contains
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Water
+323.1%
Contains
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Protein
+136.2%
Contains
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Fats
+24.3%
Contains
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Carbs
+148.3%
Contains
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Other
+60.3%
Fat Type Comparison
Fat type breakdown side-by-side comparison
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Polyunsaturated fat
+86.5%
Contains
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Saturated Fat
-59.4%
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Monounsaturated Fat
+59.4%
Saturated Fat:
0.143 g
Monounsaturated Fat:
0.032 g
Polyunsaturated fat:
0.069 g
Saturated Fat:
0.058 g
Monounsaturated Fat:
0.051 g
Polyunsaturated fat:
0.037 g
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Polyunsaturated fat
+86.5%
Contains
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Saturated Fat
-59.4%
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Monounsaturated Fat
+59.4%
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.
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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 | |
|
Opinion |
| Net carbs | 29.59g | 75.48g |
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| Protein | 1.3g | 3.07g |
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| Fats | 0.37g | 0.46g |
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| Carbs | 31.89g | 79.18g |
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| Calories | 122kcal | 299kcal |
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| Starch | 2.7g |
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| Fructose | 29.68g |
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| Sugar | 15g | 59.19g |
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| Fiber | 2.3g | 3.7g |
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| Calcium | 3mg | 50mg |
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| Iron | 0.6mg | 1.88mg |
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| Magnesium | 37mg | 32mg |
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| Phosphorus | 34mg | 101mg |
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| Potassium | 499mg | 749mg |
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| Sodium | 4mg | 11mg |
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| Zinc | 0.14mg | 0.22mg |
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| Copper | 0.081mg | 0.318mg |
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| Vitamin A | 1127IU | 0IU |
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| Vitamin A RAE | 56µg | 0µg |
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| Vitamin E | 0.14mg | 0.12mg |
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| Vitamin C | 18.4mg | 2.3mg |
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| Vitamin B1 | 0.052mg | 0.106mg |
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| Vitamin B2 | 0.054mg | 0.125mg |
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| Vitamin B3 | 0.686mg | 0.766mg |
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| Vitamin B5 | 0.26mg | 0.095mg |
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| Vitamin B6 | 0.299mg | 0.174mg |
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| Folate | 22µg | 5µg |
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| Vitamin K | 0.7µg | 3.5µg |
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| Tryptophan | 0.015mg | 0.05mg |
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| Threonine | 0.034mg | 0.077mg |
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| Isoleucine | 0.036mg | 0.057mg |
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| Leucine | 0.059mg | 0.096mg |
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| Lysine | 0.06mg | 0.084mg |
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| Methionine | 0.017mg | 0.021mg |
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| Phenylalanine | 0.044mg | 0.065mg |
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| Valine | 0.046mg | 0.083mg |
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| Histidine | 0.064mg | 0.072mg |
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| Saturated Fat | 0.143g | 0.058g |
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| Monounsaturated Fat | 0.032g | 0.051g |
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| Polyunsaturated fat | 0.069g | 0.037g |
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| Omega-6 - Gamma-linoleic acid | 0.001g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low glycemic index diet |
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Vitamins & Minerals Daily Need Coverage Score
The summary scores show how much of your all daily needs across all vitamins or minerals this food would cover if you took three 100 grams servings of it (approximation of 3 serving sizes)
Vitamins Daily Need Coverage Score
23%
12%
Minerals Daily Need Coverage Score
17%
41%
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 - 0.085g)
Which food is lower in Sugar?
Cooking plantain is lower in Sugar (difference - 44.19g)
Which food contains less Sodium?
Cooking plantain contains less Sodium (difference - 7mg)
Which food is lower in glycemic index?
Cooking plantain is lower in glycemic index (difference - 27)
Which food is cheaper?
Cooking 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.