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Custard apple vs. Plantain — In-Depth Nutrition Comparison

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The main differences between custard apple and plantains

  • Custard apple is richer in vitamin C, yet plantains are richer in vitamin A.
  • Daily need coverage for vitamin A for plantains is 18% higher.
  • Custard apple contains 15 times more calcium than plantains. Custard apple contains 30mg of calcium, while plantains contain 2mg.
  • Plantains have a lower glycemic index than custard apple.

Food types used in this article are Custard-apple, (bullock's-heart), raw and Plantains, cooked.

Infographic

Custard apple vs 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 13% 9% 34% 27% 0% 0% 9% 0.52% 0% 0%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 0.6% 41% 22% 22% 3.5% 12% 0.65% 0% 7.6%
Contains more CalciumCalcium +1400%
Contains more IronIron +22.4%
Contains less SodiumSodium -20%
Contains more MagnesiumMagnesium +77.8%
Contains more PotassiumPotassium +21.7%
Contains more PhosphorusPhosphorus +33.3%
~equal in Manganese ~mg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 64% 0.67% 0% 0% 20% 23% 9.4% 8.1% 51% 0% 0% 0% 0%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 36% 15% 2.6% 0% 12% 12% 14% 14% 55% 0% 1.8% 20% 6.9%
Contains more Vitamin CVitamin C +76.1%
Contains more Vitamin B1Vitamin B1 +73.9%
Contains more Vitamin B2Vitamin B2 +92.3%
Contains more Vitamin AVitamin A +2150%
Contains more Vitamin B3Vitamin B3 +51.2%
Contains more Vitamin B5Vitamin B5 +72.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.24mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Custard apple Plantain DV% diff.
Vitamin C 19.2mg 10.9mg 9%
Folate 26µg 7%
Copper 0.066mg 7%
Vitamin A 2µg 45µg 5%
Vitamin B2 0.1mg 0.052mg 4%
Vitamin B1 0.08mg 0.046mg 3%
Selenium 1.4µg 3%
Calcium 30mg 2mg 3%
Magnesium 18mg 32mg 3%
Potassium 382mg 465mg 2%
Protein 1.7g 0.79g 2%
Carbs 25.2g 31.15g 2%
Vitamin B5 0.135mg 0.233mg 2%
Vitamin B3 0.5mg 0.756mg 2%
Choline 12.7mg 2%
Iron 0.71mg 0.58mg 2%
Vitamin K 0.7µg 1%
Vitamin B6 0.221mg 0.24mg 1%
Saturated fat 0.231g 0.069g 1%
Calories 101kcal 116kcal 1%
Vitamin E 0.13mg 1%
Phosphorus 21mg 28mg 1%
Zinc 0.13mg 1%
Fats 0.6g 0.18g 1%
Net carbs 22.8g 28.85g N/A
Sugar 14g N/A
Fiber 2.4g 2.3g 0%
Sodium 4mg 5mg 0%
Monounsaturated fat 0.015g 0%
Polyunsaturated fat 0.033g 0%
Tryptophan 0.007mg 0.009mg 0%
Threonine 0.021mg 0%
Isoleucine 0.022mg 0%
Leucine 0.036mg 0%
Lysine 0.037mg 0.037mg 0%
Methionine 0.004mg 0.01mg 0%
Phenylalanine 0.027mg 0%
Valine 0.028mg 0%
Histidine 0.039mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 25% 72%
Protein: 1.7 g
Fats: 0.6 g
Carbs: 25.2 g
Water: 71.5 g
Other: 1 g
31% 67%
Protein: 0.79 g
Fats: 0.18 g
Carbs: 31.15 g
Water: 67.3 g
Other: 0.58 g
Contains more ProteinProtein +115.2%
Contains more FatsFats +233.3%
Contains more OtherOther +72.4%
Contains more CarbsCarbs +23.6%
~equal in Water ~67.3g

Fat Type Comparison

Fat type breakdown side-by-side comparison
100%
Saturated fat: Sat. Fat 0.231 g
Monounsaturated fat: Mono. Fat 0 g
Polyunsaturated fat: Poly. Fat 0 g
59% 13% 28%
Saturated fat: Sat. Fat 0.069 g
Monounsaturated fat: Mono. Fat 0.015 g
Polyunsaturated fat: Poly. Fat 0.033 g
Contains less Sat. FatSaturated fat -70.1%

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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. Custard apple - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171725/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.