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Kiwifruit vs. Plantain — In-Depth Nutrition Comparison

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What are the main differences between Kiwifruit and Plantain?

  • Kiwifruit is richer in Vitamin C, Vitamin K, Vitamin E , and Copper, while Plantain is higher in Vitamin B6.
  • Kiwifruit's daily need coverage for Vitamin C is 91% higher.
  • Plantain has 58 times less Vitamin K than Kiwifruit. Kiwifruit has 40.3µg of Vitamin K, while Plantain has 0.7µg.
  • Kiwifruit is lower in Sugar.

We used Kiwifruit, green, raw and Plantains, cooked types in this comparison.

Infographic

Kiwifruit 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.
Contains more Calcium +1600%
Contains more Phosphorus +21.4%
Contains less Sodium -40%
Contains more Copper +97%
Contains more Iron +87.1%
Contains more Magnesium +88.2%
Contains more Potassium +49%
Contains more Selenium +600%
Equal in Zinc - 0.13
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 11% 12% 13% 15% 28% 1% 4% 44% 13% 2%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 22% 23% 12% 42% 1% 4% 22% 0% 8%
Contains more Calcium +1600%
Contains more Phosphorus +21.4%
Contains less Sodium -40%
Contains more Copper +97%
Contains more Iron +87.1%
Contains more Magnesium +88.2%
Contains more Potassium +49%
Contains more Selenium +600%
Equal in Zinc - 0.13

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.
:
Contains more Vitamin E +1023.1%
Contains more Vitamin C +750.5%
Contains more Vitamin K +5657.1%
Contains more Vitamin A +944.8%
Contains more Vitamin B1 +70.4%
Contains more Vitamin B2 +108%
Contains more Vitamin B3 +121.7%
Contains more Vitamin B5 +27.3%
Contains more Vitamin B6 +281%
Contains more Choline +62.8%
Equal in Folate - 26
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% 30% 0% 309% 7% 6% 7% 11% 15% 19% 0% 5% 101%
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 +1023.1%
Contains more Vitamin C +750.5%
Contains more Vitamin K +5657.1%
Contains more Vitamin A +944.8%
Contains more Vitamin B1 +70.4%
Contains more Vitamin B2 +108%
Contains more Vitamin B3 +121.7%
Contains more Vitamin B5 +27.3%
Contains more Vitamin B6 +281%
Contains more Choline +62.8%
Equal in Folate - 26

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +44.3%
Contains more Fats +188.9%
Contains more Water +23.4%
Contains more Carbs +112.5%
Equal in Other - 0.58
15% 83%
Protein: 1.14 g
Fats: 0.52 g
Carbs: 14.66 g
Water: 83.07 g
Other: 0.61 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 Protein +44.3%
Contains more Fats +188.9%
Contains more Water +23.4%
Contains more Carbs +112.5%
Equal in Other - 0.58

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -58%
Contains more Monounsaturated Fat +213.3%
Contains more Polyunsaturated fat +769.7%
8% 13% 79%
Saturated Fat: 0.029 g
Monounsaturated Fat: 0.047 g
Polyunsaturated fat: 0.287 g
59% 13% 28%
Saturated Fat: 0.069 g
Monounsaturated Fat: 0.015 g
Polyunsaturated fat: 0.033 g
Contains less Saturated Fat -58%
Contains more Monounsaturated Fat +213.3%
Contains more Polyunsaturated fat +769.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Kiwifruit Plantain Opinion
Net carbs 11.66g 28.85g Plantain
Protein 1.14g 0.79g Kiwifruit
Fats 0.52g 0.18g Kiwifruit
Carbs 14.66g 31.15g Plantain
Calories 61kcal 116kcal Plantain
Fructose 4.35g Kiwifruit
Sugar 8.99g 14g Kiwifruit
Fiber 3g 2.3g Kiwifruit
Calcium 34mg 2mg Kiwifruit
Iron 0.31mg 0.58mg Plantain
Magnesium 17mg 32mg Plantain
Phosphorus 34mg 28mg Kiwifruit
Potassium 312mg 465mg Plantain
Sodium 3mg 5mg Kiwifruit
Zinc 0.14mg 0.13mg Kiwifruit
Copper 0.13mg 0.066mg Kiwifruit
Manganese 0.098mg Kiwifruit
Selenium 0.2µg 1.4µg Plantain
Vitamin A 87IU 909IU Plantain
Vitamin A RAE 4µg 45µg Plantain
Vitamin E 1.46mg 0.13mg Kiwifruit
Vitamin C 92.7mg 10.9mg Kiwifruit
Vitamin B1 0.027mg 0.046mg Plantain
Vitamin B2 0.025mg 0.052mg Plantain
Vitamin B3 0.341mg 0.756mg Plantain
Vitamin B5 0.183mg 0.233mg Plantain
Vitamin B6 0.063mg 0.24mg Plantain
Folate 25µg 26µg Plantain
Choline 7.8mg 12.7mg Plantain
Vitamin K 40.3µg 0.7µg Kiwifruit
Tryptophan 0.015mg 0.009mg Kiwifruit
Threonine 0.047mg 0.021mg Kiwifruit
Isoleucine 0.051mg 0.022mg Kiwifruit
Leucine 0.066mg 0.036mg Kiwifruit
Lysine 0.061mg 0.037mg Kiwifruit
Methionine 0.024mg 0.01mg Kiwifruit
Phenylalanine 0.044mg 0.027mg Kiwifruit
Valine 0.057mg 0.028mg Kiwifruit
Histidine 0.027mg 0.039mg Plantain
Saturated Fat 0.029g 0.069g Kiwifruit
Monounsaturated Fat 0.047g 0.015g Kiwifruit
Polyunsaturated fat 0.287g 0.033g Kiwifruit

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Kiwifruit 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
39%
Kiwifruit
18%
Plantain
Minerals Daily Need Coverage Score
14%
Kiwifruit
13%
Plantain

Comparison summary

Which food is lower in glycemic index?
Plantain
Plantain is lower in glycemic index (difference - 21)
Which food is cheaper?
Plantain
Plantain is cheaper (difference - $0.5)
Which food is richer in vitamins?
Plantain
Plantain is relatively richer in vitamins
Which food is lower in Sugar?
Kiwifruit
Kiwifruit is lower in Sugar (difference - 5.01g)
Which food contains less Sodium?
Kiwifruit
Kiwifruit contains less Sodium (difference - 2mg)
Which food is lower in Saturated Fat?
Kiwifruit
Kiwifruit is lower in Saturated Fat (difference - 0.04g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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. Kiwifruit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168153/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.