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  6. Cranberry vs. Plantain raw

Cranberry vs. Plantain raw — In-Depth Nutrition Comparison

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A recap on differences between Cranberry and Plantain raw

  • Cranberry is higher in Vitamin E , and Fiber, yet Plantain raw is higher in Vitamin B6, Potassium, Magnesium, Vitamin A RAE, and Folate.
  • Plantain raw covers your daily Vitamin B6 needs 19% more than Cranberry.
  • Cranberry contains 9 times more Vitamin E than Plantain raw. While Cranberry contains 1.32mg of Vitamin E , Plantain raw contains only 0.14mg.

Food varieties used in this article are Cranberries, raw and Plantains, raw.

Infographic

Cranberry vs Plantain raw 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.
Cranberry
Cranberry
3
:
7
Plantain raw
Plantain raw
Contains more Calcium +166.7%
Contains less Sodium -50%
Contains more Iron +160.9%
Contains more Magnesium +516.7%
Contains more Phosphorus +209.1%
Contains more Potassium +523.8%
Contains more Zinc +55.6%
Contains more Copper +44.6%
Contains more Selenium +1400%
Cranberry
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 9% 5% 5% 8% 1% 3% 19% 35% 1%
Plantain raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 23% 27% 15% 45% 1% 4% 27% 0% 9%
Contains more Calcium +166.7%
Contains less Sodium -50%
Contains more Iron +160.9%
Contains more Magnesium +516.7%
Contains more Phosphorus +209.1%
Contains more Potassium +523.8%
Contains more Zinc +55.6%
Contains more Copper +44.6%
Contains more Selenium +1400%

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.
Cranberry
Cranberry
3
:
7
Plantain raw
Plantain raw
Contains more Vitamin E +842.9%
Contains more Vitamin B5 +13.5%
Contains more Vitamin K +614.3%
Contains more Vitamin A +1688.9%
Contains more Vitamin C +31.4%
Contains more Vitamin B1 +333.3%
Contains more Vitamin B2 +170%
Contains more Vitamin B3 +579.2%
Contains more Vitamin B6 +424.6%
Contains more Folate +2100%
Cranberry
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 4% 27% 0% 47% 3% 5% 2% 18% 14% 1% 0% 13%
Plantain raw
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%
Contains more Vitamin E +842.9%
Contains more Vitamin B5 +13.5%
Contains more Vitamin K +614.3%
Contains more Vitamin A +1688.9%
Contains more Vitamin C +31.4%
Contains more Vitamin B1 +333.3%
Contains more Vitamin B2 +170%
Contains more Vitamin B3 +579.2%
Contains more Vitamin B6 +424.6%
Contains more Folate +2100%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cranberry
Cranberry
1
:
4
Plantain raw
Plantain raw
Contains more Water +33.8%
Contains more Protein +182.6%
Contains more Fats +184.6%
Contains more Carbs +166.4%
Contains more Other +866.7%
Cranberry
12% 87%
Protein: 0.46 g
Fats: 0.13 g
Carbs: 11.97 g
Water: 87.32 g
Other: 0.12 g
Plantain raw
32% 65%
Protein: 1.3 g
Fats: 0.37 g
Carbs: 31.89 g
Water: 65.28 g
Other: 1.16 g
Contains more Water +33.8%
Contains more Protein +182.6%
Contains more Fats +184.6%
Contains more Carbs +166.4%
Contains more Other +866.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cranberry
Cranberry
1
:
2
Plantain raw
Plantain raw
Contains less Saturated Fat -94.4%
Contains more Monounsaturated Fat +77.8%
Contains more Polyunsaturated fat +25.5%
Cranberry
10% 22% 68%
Saturated Fat: 0.008 g
Monounsaturated Fat: 0.018 g
Polyunsaturated fat: 0.055 g
Plantain raw
59% 13% 28%
Saturated Fat: 0.143 g
Monounsaturated Fat: 0.032 g
Polyunsaturated fat: 0.069 g
Contains less Saturated Fat -94.4%
Contains more Monounsaturated Fat +77.8%
Contains more Polyunsaturated fat +25.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Cranberry Plantain raw Opinion
Net carbs 8.37g 29.59g Plantain raw
Protein 0.46g 1.3g Plantain raw
Fats 0.13g 0.37g Plantain raw
Carbs 11.97g 31.89g Plantain raw
Calories 46kcal 122kcal Plantain raw
Fructose 0.67g Cranberry
Sugar 4.27g 15g Cranberry
Fiber 3.6g 2.3g Cranberry
Calcium 8mg 3mg Cranberry
Iron 0.23mg 0.6mg Plantain raw
Magnesium 6mg 37mg Plantain raw
Phosphorus 11mg 34mg Plantain raw
Potassium 80mg 499mg Plantain raw
Sodium 2mg 4mg Cranberry
Zinc 0.09mg 0.14mg Plantain raw
Copper 0.056mg 0.081mg Plantain raw
Manganese 0.267mg Cranberry
Selenium 0.1µg 1.5µg Plantain raw
Vitamin A 63IU 1127IU Plantain raw
Vitamin A RAE 3µg 56µg Plantain raw
Vitamin E 1.32mg 0.14mg Cranberry
Vitamin C 14mg 18.4mg Plantain raw
Vitamin B1 0.012mg 0.052mg Plantain raw
Vitamin B2 0.02mg 0.054mg Plantain raw
Vitamin B3 0.101mg 0.686mg Plantain raw
Vitamin B5 0.295mg 0.26mg Cranberry
Vitamin B6 0.057mg 0.299mg Plantain raw
Folate 1µg 22µg Plantain raw
Vitamin K 5µg 0.7µg Cranberry
Tryptophan 0.003mg 0.015mg Plantain raw
Threonine 0.028mg 0.034mg Plantain raw
Isoleucine 0.033mg 0.036mg Plantain raw
Leucine 0.053mg 0.059mg Plantain raw
Lysine 0.039mg 0.06mg Plantain raw
Methionine 0.003mg 0.017mg Plantain raw
Phenylalanine 0.036mg 0.044mg Plantain raw
Valine 0.045mg 0.046mg Plantain raw
Histidine 0.018mg 0.064mg Plantain raw
Saturated Fat 0.008g 0.143g Cranberry
Monounsaturated Fat 0.018g 0.032g Plantain raw
Polyunsaturated fat 0.055g 0.069g Plantain raw

Which food is preferable for your diet?

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

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
11%
Cranberry
23%
Plantain raw
Minerals Daily Need Coverage Score
8%
Cranberry
15%
Plantain raw

Comparison summary

Which food is richer in minerals?
Plantain raw
Plantain raw is relatively richer in minerals
Which food is lower in glycemic index?
Plantain raw
Plantain raw is lower in glycemic index (difference - 8)
Which food is richer in vitamins?
Plantain raw
Plantain raw is relatively richer in vitamins
Which food is lower in Sugar?
Cranberry
Cranberry is lower in Sugar (difference - 10.73g)
Which food contains less Sodium?
Cranberry
Cranberry contains less Sodium (difference - 2mg)
Which food is lower in Saturated Fat?
Cranberry
Cranberry is lower in Saturated Fat (difference - 0.135g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Cranberry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171722/nutrients
  2. Plantain raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169130/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.