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Currant vs Cooking plantain - In-Depth Nutrition Comparison

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Differences between Currant and Cooking plantain

  • Currant has more Vitamin C, Vitamin K, and Fiber, while Cooking plantain has more Vitamin B6, Potassium, Vitamin A RAE, and Magnesium.
  • Currant's daily need coverage for Vitamin C is 25% higher.
  • Cooking plantain contains 16 times less Vitamin K than Currant. Currant contains 11µg of Vitamin K, while Cooking plantain contains 0.7µg.
  • The amount of Sugar in Currant is lower.

The food types used in this comparison are Currants, red and white, raw and Plantains, raw.

Infographic

Currant vs Cooking plantain infographic
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Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +1000%
Contains more Iron +66.7%
Contains more Phosphorus +29.4%
Contains less Sodium -75%
Contains more Zinc +64.3%
Contains more Copper +32.1%
Contains more Magnesium +184.6%
Contains more Potassium +81.5%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 10% 38% 10% 19% 25% 1% 7% 36%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 1% 23% 27% 15% 45% 1% 4% 27%
Contains more Calcium +1000%
Contains more Iron +66.7%
Contains more Phosphorus +29.4%
Contains less Sodium -75%
Contains more Zinc +64.3%
Contains more Copper +32.1%
Contains more Magnesium +184.6%
Contains more Potassium +81.5%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin C +122.8%
Contains more Vitamin K +1471.4%
Contains more Vitamin A +2583.3%
Contains more Vitamin E +40%
Contains more Vitamin B1 +30%
Contains more Vitamin B3 +586%
Contains more Vitamin B5 +306.3%
Contains more Vitamin B6 +327.1%
Contains more Folate +175%
Equal in Vitamin B2 - 0.054
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%
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 C +122.8%
Contains more Vitamin K +1471.4%
Contains more Vitamin A +2583.3%
Contains more Vitamin E +40%
Contains more Vitamin B1 +30%
Contains more Vitamin B3 +586%
Contains more Vitamin B5 +306.3%
Contains more Vitamin B6 +327.1%
Contains more Folate +175%
Equal in Vitamin B2 - 0.054

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Currant Cooking plantain
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Rich in vitamins ok
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Currant Cooking plantain Opinion
Net carbs 9.5g 29.59g Cooking plantain
Protein 1.4g 1.3g Currant
Fats 0.2g 0.37g Cooking plantain
Carbs 13.8g 31.89g Cooking plantain
Calories 56kcal 122kcal Cooking plantain
Starch g g
Fructose 3.53g g Currant
Sugar 7.37g 15g Currant
Fiber 4.3g 2.3g Currant
Calcium 33mg 3mg Currant
Iron 1mg 0.6mg Currant
Magnesium 13mg 37mg Cooking plantain
Phosphorus 44mg 34mg Currant
Potassium 275mg 499mg Cooking plantain
Sodium 1mg 4mg Currant
Zinc 0.23mg 0.14mg Currant
Copper 0.107mg 0.081mg Currant
Vitamin A 42IU 1127IU Cooking plantain
Vitamin E 0.1mg 0.14mg Cooking plantain
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 41mg 18.4mg Currant
Vitamin B1 0.04mg 0.052mg Cooking plantain
Vitamin B2 0.05mg 0.054mg Cooking plantain
Vitamin B3 0.1mg 0.686mg Cooking plantain
Vitamin B5 0.064mg 0.26mg Cooking plantain
Vitamin B6 0.07mg 0.299mg Cooking plantain
Folate 8µg 22µg Cooking plantain
Vitamin B12 0µg 0µg
Vitamin K 11µg 0.7µg Currant
Tryptophan mg 0.015mg Cooking plantain
Threonine mg 0.034mg Cooking plantain
Isoleucine mg 0.036mg Cooking plantain
Leucine mg 0.059mg Cooking plantain
Lysine mg 0.06mg Cooking plantain
Methionine mg 0.017mg Cooking plantain
Phenylalanine mg 0.044mg Cooking plantain
Valine mg 0.046mg Cooking plantain
Histidine mg 0.064mg Cooking plantain
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.017g 0.143g Currant
Monounsaturated Fat 0.028g 0.032g Cooking plantain
Polyunsaturated fat 0.088g 0.069g Currant

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Currant Cooking plantain
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
18
Currant
23
Cooking plantain
Mineral Summary Score
18
Currant
17
Cooking plantain

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
8%
Currant
8%
Cooking plantain
Carbohydrates
14%
Currant
32%
Cooking plantain
Fats
1%
Currant
2%
Cooking plantain

Comparison summary

Which food is lower in Sugar?
Currant
Currant is lower in Sugar (difference - 7.63g)
Which food contains less Sodium?
Currant
Currant contains less Sodium (difference - 3mg)
Which food is lower in Saturated Fat?
Currant
Currant is lower in Saturated Fat (difference - 0.126g)
Which food is lower in glycemic index?
Currant
Currant is lower in glycemic index (difference - 12)
Which food is cheaper?
Cooking plantain
Cooking plantain is cheaper (difference - $0.5)
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)
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

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