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Plantain vs. Watermelon — In-Depth Nutrition Comparison

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The main differences between Plantain and Watermelon

  • Plantain is richer than Watermelon in Vitamin B6, Potassium, Fiber, Folate, and Magnesium.
  • Daily need coverage for Vitamin B6 from Plantain is 15% higher.
  • Plantain contains 9 times more Folate than Watermelon. Plantain contains 26µg of Folate, while Watermelon contains 3µg.
  • Watermelon contains less Sugar.

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.
Contains more Iron +141.7%
Contains more Magnesium +220%
Contains more Phosphorus +154.5%
Contains more Potassium +315.2%
Contains more Zinc +30%
Contains more Copper +57.1%
Contains more Selenium +250%
Contains more Calcium +250%
Contains less Sodium -80%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 22% 23% 12% 42% 1% 4% 22% 0% 8%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 9% 8% 5% 10% 1% 3% 14% 5% 3%
Contains more Iron +141.7%
Contains more Magnesium +220%
Contains more Phosphorus +154.5%
Contains more Potassium +315.2%
Contains more Zinc +30%
Contains more Copper +57.1%
Contains more Selenium +250%
Contains more Calcium +250%
Contains less Sodium -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.
:
Contains more Vitamin A +59.8%
Contains more Vitamin E +160%
Contains more Vitamin C +34.6%
Contains more Vitamin B1 +39.4%
Contains more Vitamin B2 +147.6%
Contains more Vitamin B3 +324.7%
Contains more Vitamin B6 +433.3%
Contains more Folate +766.7%
Contains more Vitamin K +600%
Equal in Vitamin B5 - 0.221
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 55% 3% 0% 37% 12% 12% 15% 14% 56% 20% 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 35% 1% 0% 27% 9% 5% 4% 14% 11% 3% 0% 1%
Contains more Vitamin A +59.8%
Contains more Vitamin E +160%
Contains more Vitamin C +34.6%
Contains more Vitamin B1 +39.4%
Contains more Vitamin B2 +147.6%
Contains more Vitamin B3 +324.7%
Contains more Vitamin B6 +433.3%
Contains more Folate +766.7%
Contains more Vitamin K +600%
Equal in Vitamin B5 - 0.221

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +29.5%
Contains more Fats +20%
Contains more Carbs +312.6%
Contains more Other +141.7%
Contains more Water +35.9%
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 Protein +29.5%
Contains more Fats +20%
Contains more Carbs +312.6%
Contains more Other +141.7%
Contains more Water +35.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -76.8%
Contains more Monounsaturated Fat +146.7%
Contains more Polyunsaturated fat +51.5%
59% 13% 28%
Saturated Fat: 0.069 g
Monounsaturated Fat: 0.015 g
Polyunsaturated fat: 0.033 g
16% 36% 49%
Saturated Fat: 0.016 g
Monounsaturated Fat: 0.037 g
Polyunsaturated fat: 0.05 g
Contains less Saturated Fat -76.8%
Contains more Monounsaturated Fat +146.7%
Contains more Polyunsaturated fat +51.5%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Plantain Watermelon
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Plantain Watermelon Opinion
Net carbs 28.85g 7.15g Plantain
Protein 0.79g 0.61g Plantain
Fats 0.18g 0.15g Plantain
Carbs 31.15g 7.55g Plantain
Calories 116kcal 30kcal Plantain
Fructose 3.36g Watermelon
Sugar 14g 6.2g Watermelon
Fiber 2.3g 0.4g Plantain
Calcium 2mg 7mg Watermelon
Iron 0.58mg 0.24mg Plantain
Magnesium 32mg 10mg Plantain
Phosphorus 28mg 11mg Plantain
Potassium 465mg 112mg Plantain
Sodium 5mg 1mg Watermelon
Zinc 0.13mg 0.1mg Plantain
Copper 0.066mg 0.042mg Plantain
Manganese 0.038mg Watermelon
Selenium 1.4µg 0.4µg Plantain
Vitamin A 909IU 569IU Plantain
Vitamin A RAE 45µg 28µg Plantain
Vitamin E 0.13mg 0.05mg Plantain
Vitamin C 10.9mg 8.1mg Plantain
Vitamin B1 0.046mg 0.033mg Plantain
Vitamin B2 0.052mg 0.021mg Plantain
Vitamin B3 0.756mg 0.178mg Plantain
Vitamin B5 0.233mg 0.221mg Plantain
Vitamin B6 0.24mg 0.045mg Plantain
Folate 26µg 3µg Plantain
Vitamin K 0.7µg 0.1µg Plantain
Tryptophan 0.009mg 0.007mg Plantain
Threonine 0.021mg 0.027mg Watermelon
Isoleucine 0.022mg 0.019mg Plantain
Leucine 0.036mg 0.018mg Plantain
Lysine 0.037mg 0.062mg Watermelon
Methionine 0.01mg 0.006mg Plantain
Phenylalanine 0.027mg 0.015mg Plantain
Valine 0.028mg 0.016mg Plantain
Histidine 0.039mg 0.006mg Plantain
Saturated Fat 0.069g 0.016g Watermelon
Monounsaturated Fat 0.015g 0.037g Watermelon
Polyunsaturated fat 0.033g 0.05g Watermelon

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Plantain Watermelon
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
18%
Plantain
9%
Watermelon
Minerals Daily Need Coverage Score
13%
Plantain
6%
Watermelon

Comparison summary

Which food is lower in Sugar?
Watermelon
Watermelon is lower in Sugar (difference - 7.8g)
Which food contains less Sodium?
Watermelon
Watermelon contains less Sodium (difference - 4mg)
Which food is lower in Saturated Fat?
Watermelon
Watermelon is lower in Saturated Fat (difference - 0.053g)
Which food is lower in glycemic index?
Plantain
Plantain is lower in glycemic index (difference - 39)
Which food is cheaper?
Plantain
Plantain is cheaper (difference - $0.1)
Which food is richer in minerals?
Plantain
Plantain is relatively richer in minerals
Which food is richer in vitamins?
Plantain
Plantain is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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.