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  6. Pineapple vs. Plantain

Pineapple vs. Plantain — In-Depth Nutrition Comparison

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The main differences between pineapple and plantains

  • Pineapple is richer in vitamin C, yet plantains are richer in vitamin A, potassium, and vitamin B6.
  • Daily need coverage for vitamin C for pineapple is 41% higher.
  • Plantains have a lower glycemic index than pineapple.

Food types used in this article are Pineapple, raw, all varieties and Plantains, cooked.

Infographic

Pineapple 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 8.6% 3.9% 9.6% 11% 37% 3.3% 3.4% 0.13% 121% 0.55%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 0.6% 41% 22% 22% 3.5% 12% 0.65% 0% 7.6%
Contains more CalciumCalcium +550%
Contains more CopperCopper +66.7%
Contains less SodiumSodium -80%
Contains more ManganeseManganese +∞%
Contains more MagnesiumMagnesium +166.7%
Contains more PotassiumPotassium +326.6%
Contains more IronIron +100%
Contains more PhosphorusPhosphorus +250%
Contains more SeleniumSelenium +1300%
~equal in Zinc ~0.13mg

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.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 159% 0% 1% 0.4% 20% 7.4% 9.4% 13% 26% 0% 1.8% 14%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 36% 0% 15% 2.6% 12% 12% 14% 14% 55% 0% 1.8% 20%
Contains more Vitamin CVitamin C +338.5%
Contains more Vitamin B1Vitamin B1 +71.7%
Contains more Vitamin AVitamin A +1400%
Contains more Vitamin EVitamin E +550%
Contains more Vitamin B2Vitamin B2 +62.5%
Contains more Vitamin B3Vitamin B3 +51.2%
Contains more Vitamin B6Vitamin B6 +114.3%
Contains more FolateFolate +44.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.233mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0.7µg

All nutrients comparison - raw data values

Nutrient Pineapple Plantain DV% diff.
Vitamin C 47.8mg 10.9mg 41%
Manganese 0.927mg 40%
Potassium 109mg 465mg 10%
Vitamin B6 0.112mg 0.24mg 10%
Carbs 13.12g 31.15g 6%
Magnesium 12mg 32mg 5%
Copper 0.11mg 0.066mg 5%
Vitamin A 3µg 45µg 5%
Iron 0.29mg 0.58mg 4%
Fiber 1.4g 2.3g 4%
Calories 50kcal 116kcal 3%
Phosphorus 8mg 28mg 3%
Vitamin B1 0.079mg 0.046mg 3%
Fructose 2.12g 3%
Selenium 0.1µg 1.4µg 2%
Vitamin B2 0.032mg 0.052mg 2%
Vitamin B3 0.5mg 0.756mg 2%
Folate 18µg 26µg 2%
Protein 0.54g 0.79g 1%
Calcium 13mg 2mg 1%
Vitamin E 0.02mg 0.13mg 1%
Choline 5.5mg 12.7mg 1%
Protein per 100 calories 1.1g 0.68g N/A
Calories per 10 g protein 926kcal 1468kcal N/A
Weight per 100 calories 200g 86g N/A
Fats 0.12g 0.18g 0%
Net carbs 11.72g 28.85g N/A
Sugar 9.85g 14g N/A
Zinc 0.12mg 0.13mg 0%
Sodium 1mg 5mg 0%
Vitamin B5 0.213mg 0.233mg 0%
Vitamin K 0.7µg 0.7µg 0%
Saturated fat 0.009g 0.069g 0%
Monounsaturated fat 0.013g 0.015g 0%
Polyunsaturated fat 0.04g 0.033g 0%
Tryptophan 0.005mg 0.009mg 0%
Threonine 0.019mg 0.021mg 0%
Isoleucine 0.019mg 0.022mg 0%
Leucine 0.024mg 0.036mg 0%
Lysine 0.026mg 0.037mg 0%
Methionine 0.012mg 0.01mg 0%
Phenylalanine 0.021mg 0.027mg 0%
Valine 0.024mg 0.028mg 0%
Histidine 0.01mg 0.039mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
13% 86%
Protein: 0.54 g
Fats: 0.12 g
Carbs: 13.12 g
Water: 86 g
Other: 0.22 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 WaterWater +27.8%
Contains more ProteinProtein +46.3%
Contains more FatsFats +50%
Contains more CarbsCarbs +137.4%
Contains more OtherOther +163.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
15% 21% 65%
Saturated fat: Sat. Fat 0.009 g
Monounsaturated fat: Mono. Fat 0.013 g
Polyunsaturated fat: Poly. Fat 0.04 g
59% 13% 28%
Saturated fat: Sat. Fat 0.069 g
Monounsaturated fat: Mono. Fat 0.015 g
Polyunsaturated fat: Poly. Fat 0.033 g
Contains less Sat. FatSaturated fat -87%
Contains more Poly. FatPolyunsaturated fat +21.2%
Contains more Mono. FatMonounsaturated fat +15.4%

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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. Pineapple - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169124/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.