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Grapefruit vs Cooking plantain - In-Depth Nutrition Comparison

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How are Grapefruit and Cooking plantain different?

  • Grapefruit is higher in Vitamin C, however Cooking plantain is richer in Vitamin B6, Potassium, Magnesium, Iron, and Copper.
  • Daily need coverage for Vitamin B6 from Cooking plantain is 19% higher.
  • Grapefruit contains 2 times more Vitamin C than Cooking plantain. While Grapefruit contains 31.2mg of Vitamin C, Cooking plantain contains only 18.4mg.
  • Grapefruit has less Sugar.

Grapefruit, raw, pink and red, all areas and Plantains, raw are the varieties used in this article.

Infographic

Grapefruit vs Cooking 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +633.3%
Contains less Sodium -100%
Contains more Iron +650%
Contains more Magnesium +311.1%
Contains more Phosphorus +88.9%
Contains more Potassium +269.6%
Contains more Zinc +100%
Contains more Copper +153.1%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 7% 3% 7% 8% 12% 0% 2% 11%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 1% 23% 27% 15% 45% 1% 4% 27%
Contains more Calcium +633.3%
Contains less Sodium -100%
Contains more Iron +650%
Contains more Magnesium +311.1%
Contains more Phosphorus +88.9%
Contains more Potassium +269.6%
Contains more Zinc +100%
Contains more Copper +153.1%

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 C +69.6%
Contains more Vitamin B1 +20.9%
Contains more Vitamin B2 +74.2%
Contains more Vitamin B3 +236.3%
Contains more Vitamin B6 +464.2%
Contains more Folate +69.2%
Contains more Vitamin K +∞%
Equal in Vitamin A - 1127
Equal in Vitamin E - 0.14
Equal in Vitamin B5 - 0.26
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 69% 3% 0% 105% 11% 8% 4% 16% 13% 10% 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 C +69.6%
Contains more Vitamin B1 +20.9%
Contains more Vitamin B2 +74.2%
Contains more Vitamin B3 +236.3%
Contains more Vitamin B6 +464.2%
Contains more Folate +69.2%
Contains more Vitamin K +∞%
Equal in Vitamin A - 1127
Equal in Vitamin E - 0.14
Equal in Vitamin B5 - 0.26

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

All nutrients comparison - raw data values

Nutrient Grapefruit Cooking plantain Opinion
Net carbs 9.06g 29.59g Cooking plantain
Protein 0.77g 1.3g Cooking plantain
Fats 0.14g 0.37g Cooking plantain
Carbs 10.66g 31.89g Cooking plantain
Calories 42kcal 122kcal Cooking plantain
Starch 0g g Grapefruit
Fructose 1.77g g Grapefruit
Sugar 6.89g 15g Grapefruit
Fiber 1.6g 2.3g Cooking plantain
Calcium 22mg 3mg Grapefruit
Iron 0.08mg 0.6mg Cooking plantain
Magnesium 9mg 37mg Cooking plantain
Phosphorus 18mg 34mg Cooking plantain
Potassium 135mg 499mg Cooking plantain
Sodium 0mg 4mg Grapefruit
Zinc 0.07mg 0.14mg Cooking plantain
Copper 0.032mg 0.081mg Cooking plantain
Vitamin A 1150IU 1127IU Grapefruit
Vitamin E 0.13mg 0.14mg Cooking plantain
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 31.2mg 18.4mg Grapefruit
Vitamin B1 0.043mg 0.052mg Cooking plantain
Vitamin B2 0.031mg 0.054mg Cooking plantain
Vitamin B3 0.204mg 0.686mg Cooking plantain
Vitamin B5 0.262mg 0.26mg Grapefruit
Vitamin B6 0.053mg 0.299mg Cooking plantain
Folate 13µg 22µg Cooking plantain
Vitamin B12 0µg 0µg
Vitamin K 0µg 0.7µg Cooking plantain
Tryptophan 0.008mg 0.015mg Cooking plantain
Threonine 0.013mg 0.034mg Cooking plantain
Isoleucine 0.008mg 0.036mg Cooking plantain
Leucine 0.015mg 0.059mg Cooking plantain
Lysine 0.019mg 0.06mg Cooking plantain
Methionine 0.007mg 0.017mg Cooking plantain
Phenylalanine 0.013mg 0.044mg Cooking plantain
Valine 0.015mg 0.046mg Cooking plantain
Histidine 0.008mg 0.064mg Cooking plantain
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.021g 0.143g Grapefruit
Monounsaturated Fat 0.02g 0.032g Cooking plantain
Polyunsaturated fat 0.036g 0.069g Cooking plantain

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Grapefruit 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
20
Grapefruit
23
Cooking plantain
Mineral Summary Score
6
Grapefruit
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
5%
Grapefruit
8%
Cooking plantain
Carbohydrates
11%
Grapefruit
32%
Cooking plantain
Fats
1%
Grapefruit
2%
Cooking plantain

Comparison summary

Which food is lower in Sugar?
Grapefruit
Grapefruit is lower in Sugar (difference - 8.11g)
Which food contains less Sodium?
Grapefruit
Grapefruit contains less Sodium (difference - 4mg)
Which food is lower in Saturated Fat?
Grapefruit
Grapefruit is lower in Saturated Fat (difference - 0.122g)
Which food is lower in glycemic index?
Grapefruit
Grapefruit is lower in glycemic index (difference - 12)
Which food is cheaper?
Cooking plantain
Cooking plantain is cheaper (difference - $0.3)
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)

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. Grapefruit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174673/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.