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  6. Plantain vs. Watermelon

Plantain vs. Watermelon — In-Depth Nutrition Comparison

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The main differences between plantains and watermelon

  • Plantains are richer than watermelon in vitamin B6, potassium, fiber, vitamin A, folate, and magnesium.
  • Daily need coverage for vitamin B6 for plantains is 15% higher.
  • Plantains contain 9 times more folate than watermelon. Plantains contain 26µg of folate, while watermelon contains 3µg.
  • Watermelon contains less sugar.
  • Plantains have a lower glycemic index than watermelon.

Food types used in this article are Plantains, cooked and Watermelon, raw.

Infographic

Plantain vs Watermelon 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 2.1% 9.9% 9% 14% 2.7% 4.7% 0.13% 5% 2.2%
Contains more MagnesiumMagnesium +220%
Contains more PotassiumPotassium +315.2%
Contains more IronIron +141.7%
Contains more CopperCopper +57.1%
Contains more ZincZinc +30%
Contains more PhosphorusPhosphorus +154.5%
Contains more SeleniumSelenium +250%
Contains more CalciumCalcium +250%
Contains less SodiumSodium -80%

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 A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 36% 15% 2.6% 0% 12% 12% 14% 14% 55% 0% 1.8% 20% 6.9%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 27% 9.3% 1% 0% 8.3% 4.8% 3.3% 13% 10% 0% 0.25% 2.3% 2.2%
Contains more Vitamin CVitamin C +34.6%
Contains more Vitamin AVitamin A +60.7%
Contains more Vitamin EVitamin E +160%
Contains more Vitamin B1Vitamin B1 +39.4%
Contains more Vitamin B2Vitamin B2 +147.6%
Contains more Vitamin B3Vitamin B3 +324.7%
Contains more Vitamin B6Vitamin B6 +433.3%
Contains more Vitamin KVitamin K +600%
Contains more FolateFolate +766.7%
Contains more CholineCholine +209.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.221mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Plantain Watermelon DV% diff.
Vitamin B6 0.24mg 0.045mg 15%
Potassium 465mg 112mg 10%
Carbs 31.15g 7.55g 8%
Fiber 2.3g 0.4g 8%
Folate 26µg 3µg 6%
Magnesium 32mg 10mg 5%
Calories 116kcal 30kcal 4%
Vitamin B3 0.756mg 0.178mg 4%
Fructose 3.36g 4%
Iron 0.58mg 0.24mg 4%
Copper 0.066mg 0.042mg 3%
Vitamin C 10.9mg 8.1mg 3%
Manganese 0.038mg 2%
Choline 12.7mg 4.1mg 2%
Phosphorus 28mg 11mg 2%
Vitamin B2 0.052mg 0.021mg 2%
Vitamin A 45µg 28µg 2%
Selenium 1.4µg 0.4µg 2%
Vitamin K 0.7µg 0.1µg 1%
Vitamin E 0.13mg 0.05mg 1%
Calcium 2mg 7mg 1%
Vitamin B1 0.046mg 0.033mg 1%
Protein 0.79g 0.61g 0%
Fats 0.18g 0.15g 0%
Net carbs 28.85g 7.15g N/A
Sugar 14g 6.2g N/A
Zinc 0.13mg 0.1mg 0%
Sodium 5mg 1mg 0%
Vitamin B5 0.233mg 0.221mg 0%
Saturated fat 0.069g 0.016g 0%
Monounsaturated fat 0.015g 0.037g 0%
Polyunsaturated fat 0.033g 0.05g 0%
Tryptophan 0.009mg 0.007mg 0%
Threonine 0.021mg 0.027mg 0%
Isoleucine 0.022mg 0.019mg 0%
Leucine 0.036mg 0.018mg 0%
Lysine 0.037mg 0.062mg 0%
Methionine 0.01mg 0.006mg 0%
Phenylalanine 0.027mg 0.015mg 0%
Valine 0.028mg 0.016mg 0%
Histidine 0.039mg 0.006mg 0%

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
8% 91%
Protein: 0.61 g
Fats: 0.15 g
Carbs: 7.55 g
Water: 91.45 g
Other: 0.24 g
Contains more ProteinProtein +29.5%
Contains more FatsFats +20%
Contains more CarbsCarbs +312.6%
Contains more OtherOther +141.7%
Contains more WaterWater +35.9%

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
16% 36% 49%
Saturated fat: Sat. Fat 0.016 g
Monounsaturated fat: Mono. Fat 0.037 g
Polyunsaturated fat: Poly. Fat 0.05 g
Contains less Sat. FatSaturated fat -76.8%
Contains more Mono. FatMonounsaturated fat +146.7%
Contains more Poly. FatPolyunsaturated fat +51.5%

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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. Watermelon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167765/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.