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  6. Currant vs. Plantain raw

Currant vs. Plantain raw — In-Depth Nutrition Comparison

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Differences between Currant and Plantain raw

  • Currant has more Vitamin C, Vitamin K, and Fiber, while Plantain raw has more Vitamin B6, Potassium, Vitamin A RAE, and Magnesium.
  • Currant's daily need coverage for Vitamin C is 25% higher.
  • Plantain raw contains 16 times less Vitamin K than Currant. Currant contains 11µg of Vitamin K, while Plantain raw 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 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.
Currant
Currant
7
:
3
Plantain raw
Plantain raw
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%
Contains more Selenium +150%
Currant
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 10% 38% 10% 19% 25% 1% 7% 36% 25% 4%
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 +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%
Contains more Selenium +150%

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 raw
Plantain raw
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
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 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 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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Currant
Currant
2
:
3
Plantain raw
Plantain raw
Contains more Water +28.6%
Contains more Fats +85%
Contains more Carbs +131.1%
Contains more Other +78.5%
Equal in Protein - 1.3
Currant
14% 84%
Protein: 1.4 g
Fats: 0.2 g
Carbs: 13.8 g
Water: 83.95 g
Other: 0.65 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 +28.6%
Contains more Fats +85%
Contains more Carbs +131.1%
Contains more Other +78.5%
Equal in Protein - 1.3

Fat Type Comparison

Fat type breakdown side-by-side comparison
Currant
Currant
2
:
1
Plantain raw
Plantain raw
Contains less Saturated Fat -88.1%
Contains more Polyunsaturated fat +27.5%
Contains more Monounsaturated Fat +14.3%
Currant
13% 21% 66%
Saturated Fat: 0.017 g
Monounsaturated Fat: 0.028 g
Polyunsaturated fat: 0.088 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 -88.1%
Contains more Polyunsaturated fat +27.5%
Contains more Monounsaturated Fat +14.3%

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 raw
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 raw Opinion
Net carbs 9.5g 29.59g Plantain raw
Protein 1.4g 1.3g Currant
Fats 0.2g 0.37g Plantain raw
Carbs 13.8g 31.89g Plantain raw
Calories 56kcal 122kcal Plantain raw
Fructose 3.53g Currant
Sugar 7.37g 15g Currant
Fiber 4.3g 2.3g Currant
Calcium 33mg 3mg Currant
Iron 1mg 0.6mg Currant
Magnesium 13mg 37mg Plantain raw
Phosphorus 44mg 34mg Currant
Potassium 275mg 499mg Plantain raw
Sodium 1mg 4mg Currant
Zinc 0.23mg 0.14mg Currant
Copper 0.107mg 0.081mg Currant
Manganese 0.186mg Currant
Selenium 0.6µg 1.5µg Plantain raw
Vitamin A 42IU 1127IU Plantain raw
Vitamin A RAE 2µg 56µg Plantain raw
Vitamin E 0.1mg 0.14mg Plantain raw
Vitamin C 41mg 18.4mg Currant
Vitamin B1 0.04mg 0.052mg Plantain raw
Vitamin B2 0.05mg 0.054mg Plantain raw
Vitamin B3 0.1mg 0.686mg Plantain raw
Vitamin B5 0.064mg 0.26mg Plantain raw
Vitamin B6 0.07mg 0.299mg Plantain raw
Folate 8µg 22µg Plantain raw
Vitamin K 11µg 0.7µg Currant
Tryptophan 0.015mg Plantain raw
Threonine 0.034mg Plantain raw
Isoleucine 0.036mg Plantain raw
Leucine 0.059mg Plantain raw
Lysine 0.06mg Plantain raw
Methionine 0.017mg Plantain raw
Phenylalanine 0.044mg Plantain raw
Valine 0.046mg Plantain raw
Histidine 0.064mg Plantain raw
Saturated Fat 0.017g 0.143g Currant
Monounsaturated Fat 0.028g 0.032g Plantain raw
Polyunsaturated fat 0.088g 0.069g Currant

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Currant 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
18%
Currant
23%
Plantain raw
Minerals Daily Need Coverage Score
17%
Currant
15%
Plantain raw

Comparison summary

Which food is cheaper?
Plantain raw
Plantain raw is cheaper (difference - $0.5)
Which food is richer in vitamins?
Plantain raw
Plantain raw is relatively richer in vitamins
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 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 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.