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  6. Currant vs. Plantain

Currant vs. Plantain — In-Depth Nutrition Comparison

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Important differences between Currant and Plantain

  • Currant has more Vitamin C, Vitamin K, Fiber, and Iron, however, Plantain has more Vitamin B6, and Potassium.
  • Currant's daily need coverage for Vitamin C is 33% more.
  • Currant has 17 times more Calcium than Plantain. Currant has 33mg of Calcium, while Plantain has 2mg.

The food varieties used in the comparison are Currants, red and white, raw and Plantains, cooked.

Infographic

Currant vs Plantain 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.
Currant
Currant
7
:
3
Plantain
Plantain
Contains more Calcium +1550%
Contains more Iron +72.4%
Contains more Phosphorus +57.1%
Contains less Sodium -80%
Contains more Zinc +76.9%
Contains more Copper +62.1%
Contains more Magnesium +146.2%
Contains more Potassium +69.1%
Contains more Selenium +133.3%
Currant
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 10% 38% 10% 19% 25% 1% 7% 36% 25% 4%
Plantain
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 22% 23% 12% 42% 1% 4% 22% 0% 8%
Contains more Calcium +1550%
Contains more Iron +72.4%
Contains more Phosphorus +57.1%
Contains less Sodium -80%
Contains more Zinc +76.9%
Contains more Copper +62.1%
Contains more Magnesium +146.2%
Contains more Potassium +69.1%
Contains more Selenium +133.3%

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.
Currant
Currant
2
:
8
Plantain
Plantain
Contains more Vitamin C +276.1%
Contains more Vitamin K +1471.4%
Contains more Vitamin A +2064.3%
Contains more Vitamin E +30%
Contains more Vitamin B1 +15%
Contains more Vitamin B3 +656%
Contains more Vitamin B5 +264.1%
Contains more Vitamin B6 +242.9%
Contains more Folate +225%
Equal in Vitamin B2 - 0.052
Currant
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 3% 2% 0% 137% 10% 12% 2% 4% 17% 6% 0% 28%
Plantain
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%
Contains more Vitamin C +276.1%
Contains more Vitamin K +1471.4%
Contains more Vitamin A +2064.3%
Contains more Vitamin E +30%
Contains more Vitamin B1 +15%
Contains more Vitamin B3 +656%
Contains more Vitamin B5 +264.1%
Contains more Vitamin B6 +242.9%
Contains more Folate +225%
Equal in Vitamin B2 - 0.052

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Currant
Currant
4
:
1
Plantain
Plantain
Contains more Protein +77.2%
Contains more Fats +11.1%
Contains more Water +24.7%
Contains more Other +12.1%
Contains more Carbs +125.7%
Equal in Fats - 0.18
Currant
14% 84%
Protein: 1.4 g
Fats: 0.2 g
Carbs: 13.8 g
Water: 83.95 g
Other: 0.65 g
Plantain
31% 67%
Protein: 0.79 g
Fats: 0.18 g
Carbs: 31.15 g
Water: 67.3 g
Other: 0.58 g
Contains more Protein +77.2%
Contains more Fats +11.1%
Contains more Water +24.7%
Contains more Other +12.1%
Contains more Carbs +125.7%
Equal in Fats - 0.18

Fat Type Comparison

Fat type breakdown side-by-side comparison
Currant
Currant
3
:
0
Plantain
Plantain
Contains less Saturated Fat -75.4%
Contains more Monounsaturated Fat +86.7%
Contains more Polyunsaturated fat +166.7%
Currant
13% 21% 66%
Saturated Fat: 0.017 g
Monounsaturated Fat: 0.028 g
Polyunsaturated fat: 0.088 g
Plantain
59% 13% 28%
Saturated Fat: 0.069 g
Monounsaturated Fat: 0.015 g
Polyunsaturated fat: 0.033 g
Contains less Saturated Fat -75.4%
Contains more Monounsaturated Fat +86.7%
Contains more Polyunsaturated fat +166.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Currant Plantain Opinion
Net carbs 9.5g 28.85g Plantain
Protein 1.4g 0.79g Currant
Fats 0.2g 0.18g Currant
Carbs 13.8g 31.15g Plantain
Calories 56kcal 116kcal Plantain
Fructose 3.53g Currant
Sugar 7.37g 14g Currant
Fiber 4.3g 2.3g Currant
Calcium 33mg 2mg Currant
Iron 1mg 0.58mg Currant
Magnesium 13mg 32mg Plantain
Phosphorus 44mg 28mg Currant
Potassium 275mg 465mg Plantain
Sodium 1mg 5mg Currant
Zinc 0.23mg 0.13mg Currant
Copper 0.107mg 0.066mg Currant
Manganese 0.186mg Currant
Selenium 0.6µg 1.4µg Plantain
Vitamin A 42IU 909IU Plantain
Vitamin A RAE 2µg 45µg Plantain
Vitamin E 0.1mg 0.13mg Plantain
Vitamin C 41mg 10.9mg Currant
Vitamin B1 0.04mg 0.046mg Plantain
Vitamin B2 0.05mg 0.052mg Plantain
Vitamin B3 0.1mg 0.756mg Plantain
Vitamin B5 0.064mg 0.233mg Plantain
Vitamin B6 0.07mg 0.24mg Plantain
Folate 8µg 26µg Plantain
Vitamin K 11µg 0.7µg Currant
Tryptophan 0.009mg Plantain
Threonine 0.021mg Plantain
Isoleucine 0.022mg Plantain
Leucine 0.036mg Plantain
Lysine 0.037mg Plantain
Methionine 0.01mg Plantain
Phenylalanine 0.027mg Plantain
Valine 0.028mg Plantain
Histidine 0.039mg Plantain
Saturated Fat 0.017g 0.069g Currant
Monounsaturated Fat 0.028g 0.015g Currant
Polyunsaturated fat 0.088g 0.033g Currant

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Currant Plantain
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%
Currant
18%
Plantain
Minerals Daily Need Coverage Score
17%
Currant
13%
Plantain

Comparison summary

Which food is cheaper?
Plantain
Plantain is cheaper (difference - $0.5)
Which food is richer in vitamins?
Plantain
Plantain is relatively richer in vitamins
Which food is lower in Sugar?
Currant
Currant is lower in Sugar (difference - 6.63g)
Which food contains less Sodium?
Currant
Currant contains less Sodium (difference - 4mg)
Which food is lower in Saturated Fat?
Currant
Currant is lower in Saturated Fat (difference - 0.052g)
Which food is lower in glycemic index?
Currant
Currant is lower in glycemic index (difference - 12)
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.

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. Currant - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173964/nutrients
  2. Plantain - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169131/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.