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Kiwifruit vs Cooking plantain - In-Depth Nutrition Comparison

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A recap on differences between Kiwifruit and Cooking plantain

  • Kiwifruit is higher in Vitamin C, Vitamin K, Vitamin E and Copper, yet Cooking plantain is higher in Vitamin B6, Vitamin A and Potassium.
  • Kiwifruit covers your daily Vitamin C needs 83% more than Cooking plantain.
  • Kiwifruit contains 58 times more Vitamin K than Cooking plantain. While Kiwifruit contains 40.3µg of Vitamin K, Cooking plantain contains only 0.7µg.

Food varieties used in this article are Kiwifruit, green, raw and Plantains, raw.

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Kiwifruit 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 +1033.3%
Contains more Copper +60.5%
Contains less Sodium -25%
Contains more Iron +93.5%
Contains more Potassium +59.9%
Contains more Magnesium +117.6%
Equal in Zinc - 0.14
Equal in Phosphorus - 34
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 12% 11% 28% 13% 44% 4% 15% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 23% 1% 45% 27% 27% 4% 15% 1%
Contains more Calcium +1033.3%
Contains more Copper +60.5%
Contains less Sodium -25%
Contains more Iron +93.5%
Contains more Potassium +59.9%
Contains more Magnesium +117.6%
Equal in Zinc - 0.14
Equal in Phosphorus - 34

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 +403.8%
Contains more Vitamin E +942.9%
Contains more Vitamin K +5657.1%
Contains more Folate +13.6%
Contains more Vitamin A +1195.4%
Contains more Vitamin B1 +92.6%
Contains more Vitamin B2 +116%
Contains more Vitamin B3 +101.2%
Contains more Vitamin B5 +42.1%
Contains more Vitamin B6 +374.6%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 309% 6% 30% 0% 7% 6% 7% 11% 15% 0% 101% 19%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 62% 68% 3% 0% 14% 13% 13% 16% 69% 0% 2% 17%
Contains more Vitamin C +403.8%
Contains more Vitamin E +942.9%
Contains more Vitamin K +5657.1%
Contains more Folate +13.6%
Contains more Vitamin A +1195.4%
Contains more Vitamin B1 +92.6%
Contains more Vitamin B2 +116%
Contains more Vitamin B3 +101.2%
Contains more Vitamin B5 +42.1%
Contains more Vitamin B6 +374.6%

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
42
Kiwifruit
23
Cooking plantain
Mineral Summary Score
15
Kiwifruit
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 the food
Protein
7%
Kiwifruit
8%
Cooking plantain
Carbohydrates
15%
Kiwifruit
32%
Cooking plantain
Fats
2%
Kiwifruit
2%
Cooking plantain

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Kiwifruit Cooking plantain
Lower in Sugars ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Kiwifruit Cooking plantain
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food contains less Sugars?
Kiwifruit
Kiwifruit contains less Sugars (difference - 6.01g)
Which food contains less Sodium?
Kiwifruit
Kiwifruit contains less Sodium (difference - 1mg)
Which food is lower in Saturated Fat?
Kiwifruit
Kiwifruit is lower in Saturated Fat (difference - 0.114g)
Which food is lower in glycemic index?
Cooking plantain
Cooking plantain is lower in glycemic index (difference - 21)
Which food is cheaper?
Cooking plantain
Cooking plantain is cheaper (difference - $0.5)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be definitely stated which food is richer in minerals. See charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be definitely stated which food is richer in vitamins. See charts below for detailed information.

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Kiwifruit Cooking plantain Opinion
Calories 61 122 Cooking plantain
Protein 1.14 1.3 Cooking plantain
Fats 0.52 0.37 Kiwifruit
Vitamin C 92.7 18.4 Kiwifruit
Carbs 14.66 31.89 Cooking plantain
Cholesterol 0 0
Vitamin D 0 0
Iron 0.31 0.6 Cooking plantain
Calcium 34 3 Kiwifruit
Potassium 312 499 Cooking plantain
Magnesium 17 37 Cooking plantain
Sugars 8.99 15 Kiwifruit
Fiber 3 2.3 Kiwifruit
Copper 0.13 0.081 Kiwifruit
Zinc 0.14 0.14
Starch 0 Kiwifruit
Phosphorus 34 34
Sodium 3 4 Kiwifruit
Vitamin A 87 1127 Cooking plantain
Vitamin E 1.46 0.14 Kiwifruit
Vitamin D 0 0
Vitamin B1 0.027 0.052 Cooking plantain
Vitamin B2 0.025 0.054 Cooking plantain
Vitamin B3 0.341 0.686 Cooking plantain
Vitamin B5 0.183 0.26 Cooking plantain
Vitamin B6 0.063 0.299 Cooking plantain
Vitamin B12 0 0
Vitamin K 40.3 0.7 Kiwifruit
Folate 25 22 Kiwifruit
Trans Fat 0 0
Saturated Fat 0.029 0.143 Kiwifruit
Monounsaturated Fat 0.047 0.032 Kiwifruit
Polyunsaturated fat 0.287 0.069 Kiwifruit
Tryptophan 0.015 0.015
Threonine 0.047 0.034 Kiwifruit
Isoleucine 0.051 0.036 Kiwifruit
Leucine 0.066 0.059 Kiwifruit
Lysine 0.061 0.06 Kiwifruit
Methionine 0.024 0.017 Kiwifruit
Phenylalanine 0.044 0.044
Valine 0.057 0.046 Kiwifruit
Histidine 0.027 0.064 Cooking plantain
Fructose 4.35 Kiwifruit

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 of the foods presented on this page can be found below.

  1. Kiwifruit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168153/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.