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 A, 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.

Mulberry

Plantain

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%

~equal in Copper ~0.066mg

~equal in Zinc ~0.13mg

~equal in Manganese ~mg

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.

Mulberry

Plantain

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%

~equal in Vitamin D ~0µg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			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 E	0.87mg	0.13mg	5%
Vitamin B5		0.233mg	5%
Folate	6µg	26µg	5%
Calories	43kcal	116kcal	4%
Calcium	39mg	2mg	4%
Vitamin B2	0.101mg	0.052mg	4%
Magnesium	18mg	32mg	3%
Fiber	1.7g	2.3g	2%
Protein	1.44g	0.79g	1%
Copper	0.06mg	0.066mg	1%
Phosphorus	38mg	28mg	1%
Selenium	0.6µg	1.4µg	1%
Vitamin B1	0.029mg	0.046mg	1%
Vitamin B3	0.62mg	0.756mg	1%
Polyunsaturated fat	0.207g	0.033g	1%
Protein per 100 calories	3.3g	0.68g	N/A
Calories per 10 g protein	299kcal	1468kcal	N/A
Weight per 100 calories	233g	86g	N/A
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%