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Fruit salad vs. Plantain — In-Depth Nutrition Comparison

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Differences between Fruit salad and Plantain

  • Fruit salad contains less Vitamin B6, Potassium, Vitamin C, Folate, Magnesium, and Fiber than Plantain.
  • Plantain's daily need coverage for Vitamin B6 is 16% higher.

The food types used in this comparison are Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, juice pack, solids and liquids and Plantains, cooked.

Infographic

Fruit salad 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.
Contains more Calcium +450%
Contains more Iron +132%
Contains more Magnesium +300%
Contains more Phosphorus +100%
Contains more Potassium +300.9%
Contains more Copper +32%
Equal in Sodium - 5
Equal in Zinc - 0.13
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 10% 6% 6% 11% 1% 4% 17% 20% 0%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 22% 23% 12% 42% 1% 4% 22% 0% 8%
Contains more Calcium +450%
Contains more Iron +132%
Contains more Magnesium +300%
Contains more Phosphorus +100%
Contains more Potassium +300.9%
Contains more Copper +32%
Equal in Sodium - 5
Equal in Zinc - 0.13

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.
:
Contains more Vitamin A +51.5%
Contains more Vitamin C +230.3%
Contains more Vitamin B1 +318.2%
Contains more Vitamin B2 +271.4%
Contains more Vitamin B3 +112.4%
Contains more Vitamin B5 +339.6%
Contains more Vitamin B6 +788.9%
Contains more Folate +766.7%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 36% 0% 0% 11% 3% 4% 7% 4% 7% 3% 0% 0%
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 A +51.5%
Contains more Vitamin C +230.3%
Contains more Vitamin B1 +318.2%
Contains more Vitamin B2 +271.4%
Contains more Vitamin B3 +112.4%
Contains more Vitamin B5 +339.6%
Contains more Vitamin B6 +788.9%
Contains more Folate +766.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Water +28%
Contains more Protein +54.9%
Contains more Fats +500%
Contains more Carbs +138.7%
Contains more Other +123.1%
13% 86%
Protein: 0.51 g
Fats: 0.03 g
Carbs: 13.05 g
Water: 86.15 g
Other: 0.26 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 Water +28%
Contains more Protein +54.9%
Contains more Fats +500%
Contains more Carbs +138.7%
Contains more Other +123.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -94.2%
Contains more Monounsaturated Fat +200%
Contains more Polyunsaturated fat +200%
20% 25% 55%
Saturated Fat: 0.004 g
Monounsaturated Fat: 0.005 g
Polyunsaturated fat: 0.011 g
59% 13% 28%
Saturated Fat: 0.069 g
Monounsaturated Fat: 0.015 g
Polyunsaturated fat: 0.033 g
Contains less Saturated Fat -94.2%
Contains more Monounsaturated Fat +200%
Contains more Polyunsaturated fat +200%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Fruit salad Plantain Opinion
Net carbs 12.05g 28.85g Plantain
Protein 0.51g 0.79g Plantain
Fats 0.03g 0.18g Plantain
Carbs 13.05g 31.15g Plantain
Calories 50kcal 116kcal Plantain
Sugar 14g Fruit salad
Fiber 1g 2.3g Plantain
Calcium 11mg 2mg Fruit salad
Iron 0.25mg 0.58mg Plantain
Magnesium 8mg 32mg Plantain
Phosphorus 14mg 28mg Plantain
Potassium 116mg 465mg Plantain
Sodium 5mg 5mg
Zinc 0.14mg 0.13mg Fruit salad
Copper 0.05mg 0.066mg Plantain
Manganese 0.151mg Fruit salad
Selenium 1.4µg Plantain
Vitamin A 600IU 909IU Plantain
Vitamin A RAE 30µg 45µg Plantain
Vitamin E 0.13mg Plantain
Vitamin C 3.3mg 10.9mg Plantain
Vitamin B1 0.011mg 0.046mg Plantain
Vitamin B2 0.014mg 0.052mg Plantain
Vitamin B3 0.356mg 0.756mg Plantain
Vitamin B5 0.053mg 0.233mg Plantain
Vitamin B6 0.027mg 0.24mg Plantain
Folate 3µg 26µg Plantain
Vitamin K 0.7µg Plantain
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 0.004g 0.069g Fruit salad
Monounsaturated Fat 0.005g 0.015g Plantain
Polyunsaturated fat 0.011g 0.033g Plantain

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Fruit salad 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
6%
Fruit salad
18%
Plantain
Minerals Daily Need Coverage Score
8%
Fruit salad
13%
Plantain

Comparison summary

Which food is richer in minerals?
Plantain
Plantain is relatively richer in minerals
Which food is lower in glycemic index?
Plantain
Plantain is lower in glycemic index (difference - 17)
Which food is richer in vitamins?
Plantain
Plantain is relatively richer in vitamins
Which food is lower in Sugar?
Fruit salad
Fruit salad is lower in Sugar (difference - 14g)
Which food is lower in Saturated Fat?
Fruit salad
Fruit salad is lower in Saturated Fat (difference - 0.065g)
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (5 mg)
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. Fruit salad - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174670/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.