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Raisin vs. Plantain — In-Depth Nutrition Comparison

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What are the main differences between Raisin and Plantain?

  • Raisin is richer in Copper, Iron, Phosphorus, Potassium, Vitamin B2, Fiber, and Vitamin B1, while Plantain is higher in Vitamin C, Folate, and Vitamin B6.
  • Raisin's daily need coverage for Copper is 28% higher.
  • Plantain has 4 times less Phosphorus than Raisin. Raisin has 101mg of Phosphorus, while Plantain has 28mg.

We used Raisins, seedless and Plantains, cooked types in this comparison.

Infographic

Raisin vs Plantain infographic
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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 Calcium +2400%
Contains more Iron +224.1%
Contains more Phosphorus +260.7%
Contains more Potassium +61.1%
Contains more Zinc +69.2%
Contains more Copper +381.8%
Contains less Sodium -54.5%
Contains more Selenium +133.3%
Equal in Magnesium - 32
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 71% 23% 44% 67% 2% 6% 106% 39% 4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 22% 23% 12% 42% 1% 4% 22% 0% 8%
Contains more Calcium +2400%
Contains more Iron +224.1%
Contains more Phosphorus +260.7%
Contains more Potassium +61.1%
Contains more Zinc +69.2%
Contains more Copper +381.8%
Contains less Sodium -54.5%
Contains more Selenium +133.3%
Equal in Magnesium - 32

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.
Raisin
4
:
Contains more Vitamin B1 +130.4%
Contains more Vitamin B2 +140.4%
Contains more Vitamin K +400%
Contains more Vitamin A +∞%
Contains more Vitamin C +373.9%
Contains more Vitamin B5 +145.3%
Contains more Vitamin B6 +37.9%
Contains more Folate +420%
Contains more Choline +14.4%
Equal in Vitamin E - 0.13
Equal in Vitamin B3 - 0.756
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 0% 3% 0% 8% 27% 29% 15% 6% 41% 4% 0% 7% 9%
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 B1 +130.4%
Contains more Vitamin B2 +140.4%
Contains more Vitamin K +400%
Contains more Vitamin A +∞%
Contains more Vitamin C +373.9%
Contains more Vitamin B5 +145.3%
Contains more Vitamin B6 +37.9%
Contains more Folate +420%
Contains more Choline +14.4%
Equal in Vitamin E - 0.13
Equal in Vitamin B3 - 0.756

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +288.6%
Contains more Fats +155.6%
Contains more Carbs +154.2%
Contains more Other +220.7%
Contains more Water +336.2%
3% 79% 15% 2%
Protein: 3.07 g
Fats: 0.46 g
Carbs: 79.18 g
Water: 15.43 g
Other: 1.86 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 +288.6%
Contains more Fats +155.6%
Contains more Carbs +154.2%
Contains more Other +220.7%
Contains more Water +336.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -15.9%
Contains more Monounsaturated Fat +240%
Contains more Polyunsaturated fat +12.1%
40% 35% 25%
Saturated Fat: 0.058 g
Monounsaturated Fat: 0.051 g
Polyunsaturated fat: 0.037 g
59% 13% 28%
Saturated Fat: 0.069 g
Monounsaturated Fat: 0.015 g
Polyunsaturated fat: 0.033 g
Contains less Saturated Fat -15.9%
Contains more Monounsaturated Fat +240%
Contains more Polyunsaturated fat +12.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Raisin Plantain Opinion
Net carbs 75.48g 28.85g Raisin
Protein 3.07g 0.79g Raisin
Fats 0.46g 0.18g Raisin
Carbs 79.18g 31.15g Raisin
Calories 299kcal 116kcal Raisin
Starch 2.7g Raisin
Fructose 29.68g Raisin
Sugar 59.19g 14g Plantain
Fiber 3.7g 2.3g Raisin
Calcium 50mg 2mg Raisin
Iron 1.88mg 0.58mg Raisin
Magnesium 32mg 32mg
Phosphorus 101mg 28mg Raisin
Potassium 749mg 465mg Raisin
Sodium 11mg 5mg Plantain
Zinc 0.22mg 0.13mg Raisin
Copper 0.318mg 0.066mg Raisin
Manganese 0.299mg Raisin
Selenium 0.6µg 1.4µg Plantain
Vitamin A 0IU 909IU Plantain
Vitamin A RAE 0µg 45µg Plantain
Vitamin E 0.12mg 0.13mg Plantain
Vitamin C 2.3mg 10.9mg Plantain
Vitamin B1 0.106mg 0.046mg Raisin
Vitamin B2 0.125mg 0.052mg Raisin
Vitamin B3 0.766mg 0.756mg Raisin
Vitamin B5 0.095mg 0.233mg Plantain
Vitamin B6 0.174mg 0.24mg Plantain
Folate 5µg 26µg Plantain
Choline 11.1mg 12.7mg Plantain
Vitamin K 3.5µg 0.7µg Raisin
Tryptophan 0.05mg 0.009mg Raisin
Threonine 0.077mg 0.021mg Raisin
Isoleucine 0.057mg 0.022mg Raisin
Leucine 0.096mg 0.036mg Raisin
Lysine 0.084mg 0.037mg Raisin
Methionine 0.021mg 0.01mg Raisin
Phenylalanine 0.065mg 0.027mg Raisin
Valine 0.083mg 0.028mg Raisin
Histidine 0.072mg 0.039mg Raisin
Saturated Fat 0.058g 0.069g Raisin
Monounsaturated Fat 0.051g 0.015g Raisin
Polyunsaturated fat 0.037g 0.033g Raisin
Omega-6 - Gamma-linoleic acid 0.001g Raisin

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Raisin 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
11%
Raisin
18%
Plantain
Minerals Daily Need Coverage Score
37%
Raisin
13%
Plantain

Comparison summary

Which food is richer in minerals?
Raisin
Raisin is relatively richer in minerals
Which food is lower in Saturated Fat?
Raisin
Raisin is lower in Saturated Fat (difference - 0.011g)
Which food is lower in Sugar?
Plantain
Plantain is lower in Sugar (difference - 45.19g)
Which food contains less Sodium?
Plantain
Plantain contains less Sodium (difference - 6mg)
Which food is lower in glycemic index?
Plantain
Plantain is lower in glycemic index (difference - 27)
Which food is cheaper?
Plantain
Plantain is cheaper (difference - $1)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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

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. Raisin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168165/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.