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Fruit salad vs Cooking plantain - In-Depth Nutrition Comparison

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Significant differences between Fruit salad and Cooking plantain

  • The amount of Vitamin B6, Vitamin C, Potassium, Magnesium, and Fiber in Cooking plantain is higher than in Fruit salad.
  • Cooking plantain covers your daily Vitamin B6 needs 21% more than Fruit salad.

Specific 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, raw.

Infographic

Fruit salad 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 +266.7%
Contains more Iron +140%
Contains more Magnesium +362.5%
Contains more Phosphorus +142.9%
Contains more Potassium +330.2%
Contains less Sodium -20%
Contains more Copper +62%
Equal in Zinc - 0.14
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 4% 10% 6% 6% 11% 1% 4% 17%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 1% 23% 27% 15% 45% 1% 4% 27%
Contains more Calcium +266.7%
Contains more Iron +140%
Contains more Magnesium +362.5%
Contains more Phosphorus +142.9%
Contains more Potassium +330.2%
Contains less Sodium -20%
Contains more Copper +62%
Equal in Zinc - 0.14

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 A +87.8%
Contains more Vitamin C +457.6%
Contains more Vitamin B1 +372.7%
Contains more Vitamin B2 +285.7%
Contains more Vitamin B3 +92.7%
Contains more Vitamin B5 +390.6%
Contains more Vitamin B6 +1007.4%
Contains more Folate +633.3%
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 68% 3% 0% 62% 14% 13% 13% 16% 69% 17% 0% 2%
Contains more Vitamin A +87.8%
Contains more Vitamin C +457.6%
Contains more Vitamin B1 +372.7%
Contains more Vitamin B2 +285.7%
Contains more Vitamin B3 +92.7%
Contains more Vitamin B5 +390.6%
Contains more Vitamin B6 +1007.4%
Contains more Folate +633.3%

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.
Fruit salad Cooking plantain
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Sodium ok
Lower in glycemic index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Fruit salad Cooking plantain Opinion
Net carbs 12.05g 29.59g Cooking plantain
Protein 0.51g 1.3g Cooking plantain
Fats 0.03g 0.37g Cooking plantain
Carbs 13.05g 31.89g Cooking plantain
Calories 50kcal 122kcal Cooking plantain
Starch g g
Fructose g g
Sugar g 15g Fruit salad
Fiber 1g 2.3g Cooking plantain
Calcium 11mg 3mg Fruit salad
Iron 0.25mg 0.6mg Cooking plantain
Magnesium 8mg 37mg Cooking plantain
Phosphorus 14mg 34mg Cooking plantain
Potassium 116mg 499mg Cooking plantain
Sodium 5mg 4mg Cooking plantain
Zinc 0.14mg 0.14mg
Copper 0.05mg 0.081mg Cooking plantain
Vitamin A 600IU 1127IU Cooking plantain
Vitamin E mg 0.14mg Cooking plantain
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 3.3mg 18.4mg Cooking plantain
Vitamin B1 0.011mg 0.052mg Cooking plantain
Vitamin B2 0.014mg 0.054mg Cooking plantain
Vitamin B3 0.356mg 0.686mg Cooking plantain
Vitamin B5 0.053mg 0.26mg Cooking plantain
Vitamin B6 0.027mg 0.299mg Cooking plantain
Folate 3µg 22µg Cooking plantain
Vitamin B12 0µg 0µg
Vitamin K µg 0.7µg Cooking plantain
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 0.004g 0.143g Fruit salad
Monounsaturated Fat 0.005g 0.032g Cooking plantain
Polyunsaturated fat 0.011g 0.069g Cooking plantain

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Fruit salad 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
6
Fruit salad
23
Cooking plantain
Mineral Summary Score
7
Fruit salad
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
3%
Fruit salad
8%
Cooking plantain
Carbohydrates
13%
Fruit salad
32%
Cooking plantain
Fats
0%
Fruit salad
2%
Cooking plantain

Comparison summary

Which food is lower in Sugar?
Fruit salad
Fruit salad is lower in Sugar (difference - 15g)
Which food is lower in Saturated Fat?
Fruit salad
Fruit salad is lower in Saturated Fat (difference - 0.139g)
Which food contains less Sodium?
Cooking plantain
Cooking plantain contains less Sodium (difference - 1mg)
Which food is lower in glycemic index?
Cooking plantain
Cooking plantain is lower in glycemic index (difference - 17)
Which food is richer in minerals?
Cooking plantain
Cooking plantain is relatively richer in minerals
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 cheaper?
?
The foods are relatively equal in price ($)

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. Fruit salad - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174670/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.