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Cooking plantain vs Raspberry - In-Depth Nutrition Comparison

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How are Cooking plantain and Raspberry different?

  • Cooking plantain is higher in Vitamin B6, Potassium, and Vitamin A, however Raspberry is richer in Fiber, Vitamin C, and Vitamin K.
  • Daily need coverage for Vitamin B6 from Cooking plantain is 19% higher.
  • Cooking plantain contains 28 times more Vitamin A than Raspberry. While Cooking plantain contains 56µg of Vitamin A, Raspberry contains only 2µg.
  • Raspberry has less Sugar.

Plantains, raw and Raspberries, raw are the varieties used in this article.

Infographic

Cooking plantain vs Raspberry 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Potassium +230.5%
Contains more Magnesium +68.2%
Contains more Phosphorus +17.2%
Contains more Iron +15%
Contains more Calcium +733.3%
Contains more Copper +11.1%
Contains more Zinc +200%
Contains less Sodium -75%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 23% 1% 45% 27% 27% 4% 15% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 26% 8% 14% 16% 30% 12% 13% 1%
Contains more Potassium +230.5%
Contains more Magnesium +68.2%
Contains more Phosphorus +17.2%
Contains more Iron +15%
Contains more Calcium +733.3%
Contains more Copper +11.1%
Contains more Zinc +200%
Contains less Sodium -75%

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 more Vitamin A +3315.2%
Contains more Vitamin B1 +62.5%
Contains more Vitamin B2 +42.1%
Contains more Vitamin B3 +14.7%
Contains more Vitamin B6 +443.6%
Contains more Vitamin C +42.4%
Contains more Vitamin E +521.4%
Contains more Vitamin B5 +26.5%
Contains more Vitamin K +1014.3%
Equal in Folate - 21
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 62% 68% 3% 0% 14% 13% 13% 16% 69% 0% 2% 17%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 88% 2% 18% 0% 8% 9% 12% 20% 13% 0% 20% 16%
Contains more Vitamin A +3315.2%
Contains more Vitamin B1 +62.5%
Contains more Vitamin B2 +42.1%
Contains more Vitamin B3 +14.7%
Contains more Vitamin B6 +443.6%
Contains more Vitamin C +42.4%
Contains more Vitamin E +521.4%
Contains more Vitamin B5 +26.5%
Contains more Vitamin K +1014.3%
Equal in Folate - 21

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 Raspberry
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Cooking plantain Raspberry Opinion
Calories 122kcal 52kcal Cooking plantain
Protein 1.3g 1.2g Cooking plantain
Fats 0.37g 0.65g Raspberry
Vitamin C 18.4mg 26.2mg Raspberry
Net carbs 29.59g 5.44g Cooking plantain
Carbs 31.89g 11.94g Cooking plantain
Cholesterol 0mg 0mg
Vitamin D 0IU 0IU
Iron 0.6mg 0.69mg Raspberry
Calcium 3mg 25mg Raspberry
Potassium 499mg 151mg Cooking plantain
Magnesium 37mg 22mg Cooking plantain
Sugar 15g 4.42g Raspberry
Fiber 2.3g 6.5g Raspberry
Copper 0.081mg 0.09mg Raspberry
Zinc 0.14mg 0.42mg Raspberry
Starch g 0g Raspberry
Phosphorus 34mg 29mg Cooking plantain
Sodium 4mg 1mg Raspberry
Vitamin A 1127IU 33IU Cooking plantain
Vitamin E 0.14mg 0.87mg Raspberry
Vitamin D 0µg 0µg
Vitamin B1 0.052mg 0.032mg Cooking plantain
Vitamin B2 0.054mg 0.038mg Cooking plantain
Vitamin B3 0.686mg 0.598mg Cooking plantain
Vitamin B5 0.26mg 0.329mg Raspberry
Vitamin B6 0.299mg 0.055mg Cooking plantain
Vitamin B12 0µg 0µg
Vitamin K 0.7µg 7.8µg Raspberry
Folate 22µg 21µg Cooking plantain
Trans Fat 0g 0g
Saturated Fat 0.143g 0.019g Raspberry
Monounsaturated Fat 0.032g 0.064g Raspberry
Polyunsaturated fat 0.069g 0.375g Raspberry
Tryptophan 0.015mg mg Cooking plantain
Threonine 0.034mg mg Cooking plantain
Isoleucine 0.036mg mg Cooking plantain
Leucine 0.059mg mg Cooking plantain
Lysine 0.06mg mg Cooking plantain
Methionine 0.017mg mg Cooking plantain
Phenylalanine 0.044mg mg Cooking plantain
Valine 0.046mg mg Cooking plantain
Histidine 0.064mg mg Cooking plantain
Fructose g 2.35g Raspberry

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cooking plantain Raspberry
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
17
Raspberry
Mineral Summary Score
17
Cooking plantain
15
Raspberry

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
7%
Raspberry
Carbohydrates
32%
Cooking plantain
12%
Raspberry
Fats
2%
Cooking plantain
3%
Raspberry

Comparison summary

Which food is lower in Sugar?
Raspberry
Raspberry is lower in Sugar (difference - 10.58g)
Which food contains less Sodium?
Raspberry
Raspberry contains less Sodium (difference - 3mg)
Which food is lower in Saturated Fat?
Raspberry
Raspberry is lower in Saturated Fat (difference - 0.124g)
Which food is lower in glycemic index?
Raspberry
Raspberry is lower in glycemic index (difference - 11)
Which food is cheaper?
Cooking plantain
Cooking plantain is cheaper (difference - $0.7)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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.
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. Raspberry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167755/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.