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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 RAE, 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.

Infographic

Kiwifruit 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
Kiwifruit
Kiwifruit
3
:
3
Cooking plantain
Cooking plantain
Contains more Calcium +1033.3%
Contains less Sodium -25%
Contains more Copper +60.5%
Contains more Iron +93.5%
Contains more Magnesium +117.6%
Contains more Potassium +59.9%
Equal in Phosphorus - 34
Equal in Zinc - 0.14
Kiwifruit
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 11% 12% 13% 15% 28% 1% 4% 44%
Cooking plantain
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 1% 23% 27% 15% 45% 1% 4% 27%
Contains more Calcium +1033.3%
Contains less Sodium -25%
Contains more Copper +60.5%
Contains more Iron +93.5%
Contains more Magnesium +117.6%
Contains more Potassium +59.9%
Equal in Phosphorus - 34
Equal in Zinc - 0.14

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
Kiwifruit
Kiwifruit
4
:
6
Cooking plantain
Cooking plantain
Contains more Vitamin E +942.9%
Contains more Vitamin C +403.8%
Contains more Folate +13.6%
Contains more Vitamin K +5657.1%
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%
Kiwifruit
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 6% 30% 0% 309% 7% 6% 7% 11% 15% 19% 0% 101%
Cooking plantain
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 E +942.9%
Contains more Vitamin C +403.8%
Contains more Folate +13.6%
Contains more Vitamin K +5657.1%
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%

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.
Kiwifruit Cooking plantain
Lower in Sugar 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

All nutrients comparison - raw data values

Nutrient Kiwifruit Cooking plantain Opinion
Net carbs 11.66g 29.59g Cooking plantain
Protein 1.14g 1.3g Cooking plantain
Fats 0.52g 0.37g Kiwifruit
Carbs 14.66g 31.89g Cooking plantain
Calories 61kcal 122kcal Cooking plantain
Starch 0g g Kiwifruit
Fructose 4.35g g Kiwifruit
Sugar 8.99g 15g Kiwifruit
Fiber 3g 2.3g Kiwifruit
Calcium 34mg 3mg Kiwifruit
Iron 0.31mg 0.6mg Cooking plantain
Magnesium 17mg 37mg Cooking plantain
Phosphorus 34mg 34mg
Potassium 312mg 499mg Cooking plantain
Sodium 3mg 4mg Kiwifruit
Zinc 0.14mg 0.14mg
Copper 0.13mg 0.081mg Kiwifruit
Vitamin A 87IU 1127IU Cooking plantain
Vitamin E 1.46mg 0.14mg Kiwifruit
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 92.7mg 18.4mg Kiwifruit
Vitamin B1 0.027mg 0.052mg Cooking plantain
Vitamin B2 0.025mg 0.054mg Cooking plantain
Vitamin B3 0.341mg 0.686mg Cooking plantain
Vitamin B5 0.183mg 0.26mg Cooking plantain
Vitamin B6 0.063mg 0.299mg Cooking plantain
Folate 25µg 22µg Kiwifruit
Vitamin B12 0µg 0µg
Vitamin K 40.3µg 0.7µg Kiwifruit
Tryptophan 0.015mg 0.015mg
Threonine 0.047mg 0.034mg Kiwifruit
Isoleucine 0.051mg 0.036mg Kiwifruit
Leucine 0.066mg 0.059mg Kiwifruit
Lysine 0.061mg 0.06mg Kiwifruit
Methionine 0.024mg 0.017mg Kiwifruit
Phenylalanine 0.044mg 0.044mg
Valine 0.057mg 0.046mg Kiwifruit
Histidine 0.027mg 0.064mg Cooking plantain
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.029g 0.143g Kiwifruit
Monounsaturated Fat 0.047g 0.032g Kiwifruit
Polyunsaturated fat 0.287g 0.069g Kiwifruit

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Kiwifruit 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
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 food.
Protein
7%
Kiwifruit
8%
Cooking plantain
Carbohydrates
15%
Kiwifruit
32%
Cooking plantain
Fats
2%
Kiwifruit
2%
Cooking plantain

Comparison summary

Which food is lower in Sugar?
Kiwifruit
Kiwifruit is lower in Sugar (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 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.
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

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. 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.