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Grape vs. Plantain — In-Depth Nutrition Comparison

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How are Grape and Plantain different?

  • Grape is higher in Vitamin K, however, Plantain is richer in Vitamin B6, Potassium, Vitamin C, Magnesium, Fiber, and Folate.
  • Daily need coverage for Vitamin K from Grape is 12% higher.

Grapes, american type (slip skin), raw and Plantains, cooked are the varieties used in this article.

Infographic

Grape 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.
Grape
3
:
Contains more Calcium +600%
Contains less Sodium -60%
Contains more Iron +100%
Contains more Magnesium +540%
Contains more Phosphorus +180%
Contains more Potassium +143.5%
Contains more Zinc +225%
Contains more Copper +65%
Contains more Selenium +1300%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 11% 4% 5% 17% 1% 2% 14% 94% 1%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 22% 23% 12% 42% 1% 4% 22% 0% 8%
Contains more Calcium +600%
Contains less Sodium -60%
Contains more Iron +100%
Contains more Magnesium +540%
Contains more Phosphorus +180%
Contains more Potassium +143.5%
Contains more Zinc +225%
Contains more Copper +65%
Contains more Selenium +1300%

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.
Grape
4
:
Contains more Vitamin E +46.2%
Contains more Vitamin B1 +100%
Contains more Vitamin K +1985.7%
Contains more Vitamin A +809%
Contains more Vitamin C +172.5%
Contains more Vitamin B3 +152%
Contains more Vitamin B5 +870.8%
Contains more Vitamin B6 +118.2%
Contains more Folate +550%
Contains more Choline +126.8%
Equal in Vitamin B2 - 0.052
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 6% 4% 0% 14% 24% 14% 6% 2% 26% 3% 0% 4% 37%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 55% 3% 0% 37% 12% 12% 15% 14% 56% 20% 0% 7% 2%
Contains more Vitamin E +46.2%
Contains more Vitamin B1 +100%
Contains more Vitamin K +1985.7%
Contains more Vitamin A +809%
Contains more Vitamin C +172.5%
Contains more Vitamin B3 +152%
Contains more Vitamin B5 +870.8%
Contains more Vitamin B6 +118.2%
Contains more Folate +550%
Contains more Choline +126.8%
Equal in Vitamin B2 - 0.052

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Grape
2
:
Contains more Fats +94.4%
Contains more Water +20.8%
Contains more Protein +25.4%
Contains more Carbs +81.6%
Equal in Other - 0.58
17% 81%
Protein: 0.63 g
Fats: 0.35 g
Carbs: 17.15 g
Water: 81.3 g
Other: 0.57 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 Fats +94.4%
Contains more Water +20.8%
Contains more Protein +25.4%
Contains more Carbs +81.6%
Equal in Other - 0.58

Fat Type Comparison

Fat type breakdown side-by-side comparison
Grape
1
:
Contains more Polyunsaturated fat +209.1%
Contains less Saturated Fat -39.5%
Equal in Monounsaturated Fat - 0.015
50% 6% 44%
Saturated Fat: 0.114 g
Monounsaturated Fat: 0.014 g
Polyunsaturated fat: 0.102 g
59% 13% 28%
Saturated Fat: 0.069 g
Monounsaturated Fat: 0.015 g
Polyunsaturated fat: 0.033 g
Contains more Polyunsaturated fat +209.1%
Contains less Saturated Fat -39.5%
Equal in Monounsaturated Fat - 0.015

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Grape Plantain Opinion
Net carbs 16.25g 28.85g Plantain
Protein 0.63g 0.79g Plantain
Fats 0.35g 0.18g Grape
Carbs 17.15g 31.15g Plantain
Calories 67kcal 116kcal Plantain
Sugar 16.25g 14g Plantain
Fiber 0.9g 2.3g Plantain
Calcium 14mg 2mg Grape
Iron 0.29mg 0.58mg Plantain
Magnesium 5mg 32mg Plantain
Phosphorus 10mg 28mg Plantain
Potassium 191mg 465mg Plantain
Sodium 2mg 5mg Grape
Zinc 0.04mg 0.13mg Plantain
Copper 0.04mg 0.066mg Plantain
Manganese 0.718mg Grape
Selenium 0.1µg 1.4µg Plantain
Vitamin A 100IU 909IU Plantain
Vitamin A RAE 5µg 45µg Plantain
Vitamin E 0.19mg 0.13mg Grape
Vitamin C 4mg 10.9mg Plantain
Vitamin B1 0.092mg 0.046mg Grape
Vitamin B2 0.057mg 0.052mg Grape
Vitamin B3 0.3mg 0.756mg Plantain
Vitamin B5 0.024mg 0.233mg Plantain
Vitamin B6 0.11mg 0.24mg Plantain
Folate 4µg 26µg Plantain
Choline 5.6mg 12.7mg Plantain
Vitamin K 14.6µg 0.7µg Grape
Tryptophan 0.003mg 0.009mg Plantain
Threonine 0.017mg 0.021mg Plantain
Isoleucine 0.005mg 0.022mg Plantain
Leucine 0.013mg 0.036mg Plantain
Lysine 0.014mg 0.037mg Plantain
Methionine 0.021mg 0.01mg Grape
Phenylalanine 0.013mg 0.027mg Plantain
Valine 0.017mg 0.028mg Plantain
Histidine 0.023mg 0.039mg Plantain
Saturated Fat 0.114g 0.069g Plantain
Monounsaturated Fat 0.014g 0.015g Plantain
Polyunsaturated fat 0.102g 0.033g Grape

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Grape 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
10%
Grape
18%
Plantain
Minerals Daily Need Coverage Score
15%
Grape
13%
Plantain

Comparison summary

Which food is lower in Sugar?
Plantain
Plantain is lower in Sugar (difference - 2.25g)
Which food is lower in Saturated Fat?
Plantain
Plantain is lower in Saturated Fat (difference - 0.045g)
Which food is lower in glycemic index?
Plantain
Plantain is lower in glycemic index (difference - 12)
Which food is cheaper?
Plantain
Plantain is cheaper (difference - $0.5)
Which food is richer in minerals?
Plantain
Plantain is relatively richer in minerals
Which food contains less Sodium?
Grape
Grape contains less Sodium (difference - 3mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
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. Grape - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174682/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.