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  6. Grapefruit vs. Plantain raw

Grapefruit vs. Plantain raw — In-Depth Nutrition Comparison

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How are grapefruit and plantain raw different?

  • Grapefruit is higher in vitamin C; however, plantain raw is richer in vitamin B6, potassium, magnesium, iron, and copper.
  • Daily need coverage for vitamin B6 for plantain raw is 19% higher.
  • Grapefruit contains 2 times more vitamin C than plantain raw. While grapefruit contains 31.2mg of vitamin C, plantain raw contains only 18.4mg.
  • Grapefruit has less sugar.
  • Grapefruit has a lower glycemic index (25) than plantain raw (37).

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

Infographic

Grapefruit vs Plantain raw 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 6.4% 6.6% 12% 3% 11% 1.9% 7.7% 0% 2.9% 0.55%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 26% 0.9% 44% 23% 27% 3.8% 15% 0.52% 0% 8.2%
Contains more CalciumCalcium +633.3%
Contains less SodiumSodium -100%
Contains more ManganeseManganese +∞%
Contains more MagnesiumMagnesium +311.1%
Contains more PotassiumPotassium +269.6%
Contains more IronIron +650%
Contains more CopperCopper +153.1%
Contains more ZincZinc +100%
Contains more PhosphorusPhosphorus +88.9%
Contains more SeleniumSelenium +1400%

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 104% 19% 2.6% 0% 11% 7.2% 3.8% 16% 12% 0% 0% 9.8% 4.2%
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 61% 19% 2.8% 0% 13% 12% 13% 16% 69% 0% 1.8% 17% 7.4%
Contains more Vitamin CVitamin C +69.6%
Contains more Vitamin B1Vitamin B1 +20.9%
Contains more Vitamin B2Vitamin B2 +74.2%
Contains more Vitamin B3Vitamin B3 +236.3%
Contains more Vitamin B6Vitamin B6 +464.2%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +69.2%
Contains more CholineCholine +75.3%
~equal in Vitamin A ~56µg
~equal in Vitamin E ~0.14mg
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.26mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Grapefruit Plantain raw DV% diff.
Vitamin B6 0.053mg 0.299mg 19%
Vitamin C 31.2mg 18.4mg 14%
Potassium 135mg 499mg 11%
Carbs 10.66g 31.89g 7%
Magnesium 9mg 37mg 7%
Iron 0.08mg 0.6mg 7%
Copper 0.032mg 0.081mg 5%
Calories 42kcal 122kcal 4%
Selenium 0.1µg 1.5µg 3%
Vitamin B3 0.204mg 0.686mg 3%
Fiber 1.6g 2.3g 3%
Folate 13µg 22µg 2%
Vitamin B2 0.031mg 0.054mg 2%
Fructose 1.77g 2%
Phosphorus 18mg 34mg 2%
Calcium 22mg 3mg 2%
Protein 0.77g 1.3g 1%
Saturated fat 0.021g 0.143g 1%
Vitamin K 0µg 0.7µg 1%
Choline 7.7mg 13.5mg 1%
Zinc 0.07mg 0.14mg 1%
Vitamin B1 0.043mg 0.052mg 1%
Manganese 0.022mg 1%
Fats 0.14g 0.37g 0%
Net carbs 9.06g 29.59g N/A
Sugar 6.89g 15g N/A
Sodium 0mg 4mg 0%
Vitamin E 0.13mg 0.14mg 0%
Vitamin A 58µg 56µg 0%
Vitamin B5 0.262mg 0.26mg 0%
Monounsaturated fat 0.02g 0.032g 0%
Polyunsaturated fat 0.036g 0.069g 0%
Tryptophan 0.008mg 0.015mg 0%
Threonine 0.013mg 0.034mg 0%
Isoleucine 0.008mg 0.036mg 0%
Leucine 0.015mg 0.059mg 0%
Lysine 0.019mg 0.06mg 0%
Methionine 0.007mg 0.017mg 0%
Phenylalanine 0.013mg 0.044mg 0%
Valine 0.015mg 0.046mg 0%
Histidine 0.008mg 0.064mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
11% 88%
Protein: 0.77 g
Fats: 0.14 g
Carbs: 10.66 g
Water: 88.06 g
Other: 0.37 g
32% 65%
Protein: 1.3 g
Fats: 0.37 g
Carbs: 31.89 g
Water: 65.28 g
Other: 1.16 g
Contains more WaterWater +34.9%
Contains more ProteinProtein +68.8%
Contains more FatsFats +164.3%
Contains more CarbsCarbs +199.2%
Contains more OtherOther +213.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
27% 26% 47%
Saturated fat: Sat. Fat 0.021 g
Monounsaturated fat: Mono. Fat 0.02 g
Polyunsaturated fat: Poly. Fat 0.036 g
59% 13% 28%
Saturated fat: Sat. Fat 0.143 g
Monounsaturated fat: Mono. Fat 0.032 g
Polyunsaturated fat: Poly. Fat 0.069 g
Contains less Sat. FatSaturated fat -85.3%
Contains more Mono. FatMonounsaturated fat +60%
Contains more Poly. FatPolyunsaturated fat +91.7%

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