Mulberry vs. Plantain — In-Depth Nutrition Comparison
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How are mulberries and plantains different?
- Mulberries are richer in vitamin C, iron, and vitamin K, while plantains are higher in vitamin B6 and potassium.
- Mulberries cover your daily need for vitamin C, 28% more than plantains.
- Mulberries contain 20 times more calcium than plantains. Mulberries contain 39mg of calcium, while plantains contain 2mg.
- Plantains have a higher glycemic index (37) than mulberries (25).
Mulberries, raw and Plantains, cooked types were used in this article.
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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" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more CalciumCalcium | +1850% |
| Contains more IronIron | +219% |
| Contains more PhosphorusPhosphorus | +35.7% |
| Contains more MagnesiumMagnesium | +77.8% |
| Contains more PotassiumPotassium | +139.7% |
| Contains less SodiumSodium | -50% |
| Contains more SeleniumSelenium | +133.3% |
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 CVitamin C | +233.9% |
| Contains more Vitamin EVitamin E | +569.2% |
| Contains more Vitamin B2Vitamin B2 | +94.2% |
| Contains more Vitamin KVitamin K | +1014.3% |
| Contains more Vitamin AVitamin A | +4400% |
| Contains more Vitamin B1Vitamin B1 | +58.6% |
| Contains more Vitamin B3Vitamin B3 | +21.9% |
| Contains more Vitamin B6Vitamin B6 | +380% |
| Contains more FolateFolate | +333.3% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +82.3% |
| Contains more FatsFats | +116.7% |
| Contains more WaterWater | +30.3% |
| Contains more OtherOther | +19% |
| Contains more CarbsCarbs | +217.9% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -60.9% |
| Contains more Mono. FatMonounsaturated fat | +173.3% |
| Contains more Poly. FatPolyunsaturated fat | +527.3% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sodium |
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| Lower in price |
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| Lower in Sugar |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Vitamin C | 36.4mg | 10.9mg | 28% |
| Iron | 1.85mg | 0.58mg | 16% |
| Vitamin B6 | 0.05mg | 0.24mg | 15% |
| Potassium | 194mg | 465mg | 8% |
| Carbs | 9.8g | 31.15g | 7% |
| Vitamin K | 7.8µg | 0.7µg | 6% |
| Vitamin A | 1µg | 45µg | 5% |
| Vitamin B5 | 0.233mg | 5% | |
| Vitamin E | 0.87mg | 0.13mg | 5% |
| Folate | 6µg | 26µg | 5% |
| Calcium | 39mg | 2mg | 4% |
| Vitamin B2 | 0.101mg | 0.052mg | 4% |
| Calories | 43kcal | 116kcal | 4% |
| Magnesium | 18mg | 32mg | 3% |
| Fiber | 1.7g | 2.3g | 2% |
| Protein | 1.44g | 0.79g | 1% |
| Vitamin B3 | 0.62mg | 0.756mg | 1% |
| Polyunsaturated fat | 0.207g | 0.033g | 1% |
| Vitamin B1 | 0.029mg | 0.046mg | 1% |
| Selenium | 0.6µg | 1.4µg | 1% |
| Copper | 0.06mg | 0.066mg | 1% |
| Phosphorus | 38mg | 28mg | 1% |
| Fats | 0.39g | 0.18g | 0% |
| Net carbs | 8.1g | 28.85g | N/A |
| Sugar | 8.1g | 14g | N/A |
| Zinc | 0.12mg | 0.13mg | 0% |
| Sodium | 10mg | 5mg | 0% |
| Choline | 12.3mg | 12.7mg | 0% |
| Saturated fat | 0.027g | 0.069g | 0% |
| Monounsaturated fat | 0.041g | 0.015g | 0% |
| Tryptophan | 0.009mg | 0% | |
| Threonine | 0.021mg | 0% | |
| Isoleucine | 0.022mg | 0% | |
| Leucine | 0.036mg | 0% | |
| Lysine | 0.037mg | 0% | |
| Methionine | 0.01mg | 0% | |
| Phenylalanine | 0.027mg | 0% | |
| Valine | 0.028mg | 0% | |
| Histidine | 0.039mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
17%
15%
Minerals Daily Need Coverage Score
16%
13%
Comparison summary
Which food contains less Sodium?
Plantain contains less Sodium (difference - 5mg)
Which food is cheaper?
Plantain is cheaper (difference - $0.4)
Which food is lower in Sugar?
Mulberry is lower in Sugar (difference - 5.9g)
Which food is lower in Saturated fat?
Mulberry is lower in Saturated fat (difference - 0.042g)
Which food is lower in glycemic index?
Mulberry is lower in glycemic index (difference - 12)
Which food contains less Cholesterol?
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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?
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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.