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  6. Cooking plantain vs. Watermelon

Cooking plantain vs. Watermelon — In-Depth Nutrition Comparison

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Summary of differences between Cooking plantain and Watermelon

  • Watermelon has less Vitamin B6, Vitamin C, Potassium, Fiber, and Magnesium than Cooking plantain.
  • Cooking plantain covers your daily need of Vitamin B6 20% more than Watermelon.
  • Cooking plantain has 7 times more Folate than Watermelon. While Cooking plantain has 22µg of Folate, Watermelon has only 3µg.
  • Watermelon has less Sugar.

These are the specific foods used in this comparison Plantains, raw and Watermelon, raw.

Infographic

Cooking 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.
Cooking plantain
Cooking plantain
7
:
3
Watermelon
Watermelon
Contains more Iron +150%
Contains more Magnesium +270%
Contains more Phosphorus +209.1%
Contains more Potassium +345.5%
Contains more Zinc +40%
Contains more Copper +92.9%
Contains more Selenium +275%
Contains more Calcium +133.3%
Contains less Sodium -75%
Cooking plantain
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 23% 27% 15% 45% 1% 4% 27% 0% 9%
Watermelon
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 9% 8% 5% 10% 1% 3% 14% 5% 3%
Contains more Iron +150%
Contains more Magnesium +270%
Contains more Phosphorus +209.1%
Contains more Potassium +345.5%
Contains more Zinc +40%
Contains more Copper +92.9%
Contains more Selenium +275%
Contains more Calcium +133.3%
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Cooking plantain
Cooking plantain
10
:
0
Watermelon
Watermelon
Contains more Vitamin A +98.1%
Contains more Vitamin E +180%
Contains more Vitamin C +127.2%
Contains more Vitamin B1 +57.6%
Contains more Vitamin B2 +157.1%
Contains more Vitamin B3 +285.4%
Contains more Vitamin B5 +17.6%
Contains more Vitamin B6 +564.4%
Contains more Folate +633.3%
Contains more Vitamin K +600%
Cooking plantain
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%
Watermelon
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 +98.1%
Contains more Vitamin E +180%
Contains more Vitamin C +127.2%
Contains more Vitamin B1 +57.6%
Contains more Vitamin B2 +157.1%
Contains more Vitamin B3 +285.4%
Contains more Vitamin B5 +17.6%
Contains more Vitamin B6 +564.4%
Contains more Folate +633.3%
Contains more Vitamin K +600%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cooking plantain
Cooking plantain
4
:
1
Watermelon
Watermelon
Contains more Protein +113.1%
Contains more Fats +146.7%
Contains more Carbs +322.4%
Contains more Other +383.3%
Contains more Water +40.1%
Cooking plantain
32% 65%
Protein: 1.3 g
Fats: 0.37 g
Carbs: 31.89 g
Water: 65.28 g
Other: 1.16 g
Watermelon
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 +113.1%
Contains more Fats +146.7%
Contains more Carbs +322.4%
Contains more Other +383.3%
Contains more Water +40.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cooking plantain
Cooking plantain
1
:
2
Watermelon
Watermelon
Contains more Polyunsaturated fat +38%
Contains less Saturated Fat -88.8%
Contains more Monounsaturated Fat +15.6%
Cooking plantain
59% 13% 28%
Saturated Fat: 0.143 g
Monounsaturated Fat: 0.032 g
Polyunsaturated fat: 0.069 g
Watermelon
16% 36% 49%
Saturated Fat: 0.016 g
Monounsaturated Fat: 0.037 g
Polyunsaturated fat: 0.05 g
Contains more Polyunsaturated fat +38%
Contains less Saturated Fat -88.8%
Contains more Monounsaturated Fat +15.6%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Cooking 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 Cooking plantain Watermelon Opinion
Net carbs 29.59g 7.15g Cooking plantain
Protein 1.3g 0.61g Cooking plantain
Fats 0.37g 0.15g Cooking plantain
Carbs 31.89g 7.55g Cooking plantain
Calories 122kcal 30kcal Cooking plantain
Fructose 3.36g Watermelon
Sugar 15g 6.2g Watermelon
Fiber 2.3g 0.4g Cooking plantain
Calcium 3mg 7mg Watermelon
Iron 0.6mg 0.24mg Cooking plantain
Magnesium 37mg 10mg Cooking plantain
Phosphorus 34mg 11mg Cooking plantain
Potassium 499mg 112mg Cooking plantain
Sodium 4mg 1mg Watermelon
Zinc 0.14mg 0.1mg Cooking plantain
Copper 0.081mg 0.042mg Cooking plantain
Manganese 0.038mg Watermelon
Selenium 1.5µg 0.4µg Cooking plantain
Vitamin A 1127IU 569IU Cooking plantain
Vitamin A RAE 56µg 28µg Cooking plantain
Vitamin E 0.14mg 0.05mg Cooking plantain
Vitamin C 18.4mg 8.1mg Cooking plantain
Vitamin B1 0.052mg 0.033mg Cooking plantain
Vitamin B2 0.054mg 0.021mg Cooking plantain
Vitamin B3 0.686mg 0.178mg Cooking plantain
Vitamin B5 0.26mg 0.221mg Cooking plantain
Vitamin B6 0.299mg 0.045mg Cooking plantain
Folate 22µg 3µg Cooking plantain
Vitamin K 0.7µg 0.1µg Cooking plantain
Tryptophan 0.015mg 0.007mg Cooking plantain
Threonine 0.034mg 0.027mg Cooking plantain
Isoleucine 0.036mg 0.019mg Cooking plantain
Leucine 0.059mg 0.018mg Cooking plantain
Lysine 0.06mg 0.062mg Watermelon
Methionine 0.017mg 0.006mg Cooking plantain
Phenylalanine 0.044mg 0.015mg Cooking plantain
Valine 0.046mg 0.016mg Cooking plantain
Histidine 0.064mg 0.006mg Cooking plantain
Saturated Fat 0.143g 0.016g Watermelon
Monounsaturated Fat 0.032g 0.037g Watermelon
Polyunsaturated fat 0.069g 0.05g Cooking plantain

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cooking 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
23%
Cooking plantain
9%
Watermelon
Minerals Daily Need Coverage Score
15%
Cooking plantain
6%
Watermelon

Comparison summary

Which food is lower in Sugar?
Watermelon
Watermelon is lower in Sugar (difference - 8.8g)
Which food contains less Sodium?
Watermelon
Watermelon contains less Sodium (difference - 3mg)
Which food is lower in Saturated Fat?
Watermelon
Watermelon is lower in Saturated Fat (difference - 0.127g)
Which food is lower in glycemic index?
Cooking plantain
Cooking plantain is lower in glycemic index (difference - 39)
Which food is cheaper?
Cooking plantain
Cooking plantain is cheaper (difference - $0.1)
Which food is richer in minerals?
Cooking plantain
Cooking plantain is relatively richer in minerals
Which food is richer in vitamins?
Cooking plantain
Cooking plantain is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. 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.